Phyx Physiotherapy & Pilates

💥NEW BLOG💥 Iliotibial Band Syndrome 🦵 ITBS is an overuse injury often seen in runners and cyclists 🏃‍♀️🚴‍♂️ This blog will cover: 🤷‍♀️ what is the iliotibial band 🤷‍♀️ what is ITB Syndrome 🙇‍♀️ signs and symptoms 💁‍♀️ how your physio can help! 🤸‍♀️ simple at home exercises To learn more, have a read of our latest blog 👇 https://ift.tt/2oOyXhi read the full post here ITB Syndrome: Physiotherapy for ITB Syndrome

B I C Y C L E K I C K S Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ works your core and legs 👀 focus on lying on your side with your bottom leg bent to 90°/90° 🦵 keep your top knee straight 🦶 flex your foot and bring your leg forward until it is in front of you 🦶 point your toes and sweep your leg back 🔁 repeat x10 then swap and repeat of the other side! read the full post here

This one's for our pregnant mummas who are sick of being woken with carpal tunnel symptoms throughout the night 💥🤰🙋‍♀️🤪 Carpal tunnel is a common pregnancy-related complaint. The main symptoms are pins and needles and/or sharp zapping pains in the wrist and hand, often at night 💥 There are 3 main things you can do at home to help: 1. Sleeping with your wrists straight (ie try not to squish your hand up under your pillow in side lying) 2. Change sleeping position when your symptoms wake you 3. This gentle exercise (Try 10 reps 1x per day) Your maternal health physio can also help! https://ift.tt/2nTo8dc read the full post here Carpal Tunnel In Pregnancy - Exercise

🤰 Are you pregnant? Is your upper back stiff and sore? 💥 This chest thoracic stretch holding light (1kg) weights can be very effective in loosening your tight upper back and rib cage. Note - Take care for any sore shoulders! read the full post here Chest Thoracic Stretch For Upper Back Pain In Pregnancy

✨ Round Ligament Pain? This Belly Belt Taping Technique can help ✨ Support for your belly with K-Tape 🤰 If you're attempting this on your own at home, you may find the final 2 pieces along the front of your tummy is all that you can manage. Reinforce these for extra support (ie put 2 pieces on the left side of your belly and 2 pieces on the right side). read the full post here Pregnancy - Belly Belt K Tape

If you're in Henley Beach and in need of Physio or Pilates, you can find us a few minutes away in Grange 🙌 read the full post here The Best Henley Beach Physiotherapy & Pilates Classes | Phyx Physio

✨ Pregnant? 🤰✨ Aches and Pains? 🙋‍♀️ You're not alone! Tune in over the next 4 days for 4 things you can do to help your aches and pains at home! 🙅‍♀️ Wednesday - Carpal Tunnel 🙅‍♀️ Thursday - Round Ligament Pain 🙅‍♀️ Friday - Upper Back Pain 🙅‍♀️ Saturday - Rib Pain (front/side - you know the one!)😩 Here's some more in-depth info on how hands on physio treatment can help you manage your pain so your pregnancy is an enjoyable experience 💕 read the full post here How Can Physio Help Me During Pregnancy

T H E R A B A N D R O W I N G Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ good for strengthening your upper back muscles around the shoulder blades 👀 focus on: 💪 keeping your elbows close to your sides ❗️you should be drawing your shoulders and arms back, not leaning your body back to pull the band 🔁 repeat x15-20 ⏩ to make this exercise harder, hold the band further down (towards your feet) to increase resistance 💪 read the full post here

Terminal Knee Extension 🦵 This exercise moves the knee through the end stage of range of motion ⚓️ anchor a theraband to a stationary object and place around the back of your knee 👣 step back to take create resistance in theraband 🦵straighten you knee against the resistance of the theraband 🛑 hold for 3-5seconds 🦵 slowly release the tension on the band, bending your knee forward to its starting point 🔁 repeat 10-15x For info on Meniscus Tears, read our latest blog 👇 https://ift.tt/2AtmSR0 read the full post here

Chair Knee Extensions It is important following knee injuries or surgery to regain full motion in your knee 🤓 This exercise will help get extension in your knee and straighten it 💺Sit on a chair 🦶Rest foot on another chair to prop your leg 🦵Gently push knee down toward the floor using legs muscles ✋Try to hold for 5-10 seconds 👇Push downward on your thigh just above the knee to help the motion 📚 If you are having a hard time with the motion, you can place a weighted item above the knee For info on Meniscus Tears, read our latest blog 👇 https://ift.tt/2AtmSR0 read the full post here

Seated Scoot 🛴 👨‍⚕️ After surgery such as a meniscus tear repair you will work with your physio to restore full range of motion in your knee 🤓 This knee flexion exercise will help range of motion bending your knee 💺 Sit back in you chair 🦵 Bend your knee as far as you are able 🦶 Keeping your foot planted on the floor 🛴 Scoot yourself forward in the chair to increase flexion in your knee ✋ Hold this position for 20-30seconds 🔁 Repeat x5 For info on Meniscus Tears, read our latest blog 👇 https://ift.tt/2AtmSR0 read the full post here

Meniscus Tear? 🦵 👂 Have a listen for some info on meniscus tears Want to read 📖 more about menisci and how we can help? Check out the blog via the link below 👇 https://ift.tt/31wslT2 read the full post here

💥 NEW BLOG 💥 Meniscus Tear? 🦵 A torn meniscus is a common knee injury which can often occur during sports! This blog will cover: 🤷‍♀️ what is a meniscus? 💁‍♀️ signs and symptoms 💆‍♀️ conservative treatment 💉 post surgery-rehab To learn more, have a read of our latest blog 👇 https://ift.tt/31wslT2 read the full post here Meniscus Tear: Symptoms, Physiotherapy Treatment and Recovery

B R E A S T S T R O K E P R E P Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your shoulder blades and neck 👀 focus on: ▶️◀️ gently squeezing your shoulder blades and sliding them down away from your head 🖐 reaching your fingertips towards your toes as they lift off the mat 👐 keeping your palms facing inwards 🔁 repeat 10x reps ⏩ progression: as you slide your shoulder blades and reach your fingertips down, gently lift to hover your breatbone just above the mat read the full post here

Pregnant 🤰 and have Lower Back Pain? 💥 Do you have a Fit Ball 🏀 ? Fit balls are AMAZING during pregnancy! 🙌 ✅Comfortable to sit on ✅Great for your lower back ✅Helpful during Labour They are also GREAT for exercising with (before, during and after pregnancy!) Try some of these stretches below 🤸‍♀️ ** Take care with stretching while pregnant! Hormones allow you to stretch MUCH further than previously so we advise NOT pushing the to the limit of your stretch 😜 Want to read more about Lower Back Pain during Pregnancy? Check out the blog via the link below 👇 https://ift.tt/2HXe768 read the full post here LBP + Pregnancy Video 5

Pregnant 🤰 and have Lower Back Pain? 💥 Here are some gentle STRENGTH 💪 exercises you can do! These will help strengthen your 🤸‍♂️ Lower Back 💃 Hips 🍑 Buttock Keeping strong 💥 in these areas will help reduce the severity of pain in the longer term. As a bonus 💫, they will also help prepare your body for childbirth and beyond! Want to read more about Lower back pain during Pregnancy? Check out the blog via the link below 👇 https://ift.tt/2HXe768 read the full post here LBP + Pregnancy Video 4

Pregnant 🤰 and have Lower Back Pain? 💥 Bec goes through some gentle stretches that are SAFE to do during your pregnancy These exercises help relieve 💥 Lower back Pain ✨ Upper Back Pain 💆‍♀️ Neck and Shoulder pain ** Take care with stretching while pregnant! Hormones allow you to stretch MUCH further than previously so we advise NOT pushing the to the limit of your stretch 😜 Want to read more about Lower back Pain in Pregnancy? Check out the blog via the link below 👇 https://ift.tt/2HXe768 read the full post here LBP + Pregnancy Viedo 3

Pregnant 🤰 and have Lower Back Pain? 💥 ✨ Have a listen for some tips to help your back pain ❓ Not sure who to turn to for help? ❤ Bec also talks about what we as physio's can do for you! Want to read 🤓 more about LBP and Pregnancy? Check out the blog via the link below 👇 https://ift.tt/2HXe768 read the full post here LBP + Pregnancy Video 2

Pregnant 🤰 and have Lower Back Pain? 💥 We hear you❗️ Keep your 👀 peeled over the next week as we talk about 🤷‍♀️ When it can occur (have a listen 🔊 below) 🙋‍♀️ What can you do to help 💆‍♀️ What can your physio do to help AND Learn some SIMPLE and EASY exercises 🏃‍♀️ you can do at home to help relieve your pain! ⏰Can't wait? Check out the blog via the link below 👇 https://ift.tt/2HXe768 read the full post here When can LBP occur during Pregnancy?

A R M O P E N I N G S Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ feels good through the upper back 👀 focus on: 💪 lengthening your arms out in front of you 🌬 exhale as you raise your top arm and lower it back towards the mat 🐑 follow your arm with your head and upper body ❌ don’t push into any pain, this should be a nice stretch 🔁 repeat 5x to each side read the full post here

Single Leg Decline Squat 🏋️‍♀️ In this exercise your quads muscles are working hard to control your lowering 🦵 Standing on one leg 🚶‍♀️ Squat down on one leg, slowly lowering to a chair 👖Use both your legs to return to a standing position from the squat 🔁 Repeat 10x ⏩ To progress this exercise, hold weights in your hands or wear a backpack 🎒 Read our latest blog on Patellar Tendinopathy 👇 https://ift.tt/2zMZA8A read the full post here

Resisted Knee Extensions 🦵 An exercise for quadricep strength during knee rehab Tie a resistance band around chair (or something stable) 💺 Place loop of resistance band around leg Slowly straighten your knee 🦵 Hold for 3 seconds ✋ Slowly lower 🔁 Repeat 10x Read our latest blog on Patellar Tendinopathy 👇 https://ift.tt/2zMZA8A read the full post here

Forward Lunges for Knee Pain 🦵 Strengthening exercise for your thighs and buttocks 🍑 to help support you knee! 🦵 Step forward with one leg ⬇️ Lower your body until your front knee is bent to about 90 degrees and your back knee is nearly touching the floor 🤓 Ensure your foot and knee are facing forwards ⬆️ Push through your front leg to return to the starting position 🔁Repeat 10x each leg 🤔 Pro tip: you can perform forward, reverse lunges, side and diagonal variations of lunges Read our latest blog on Patellar Tendinopathy 👇 https://ift.tt/2zMZA8A read the full post here

Looking for Findon physiotherapy and Pilates classes? You can't go past Phyx Physio in nearby Grange, just a few minutes away - so get in touch today! Read more ...

Looking for Lockley physiotherapy and Pilates classes? You can't go past Phyx Physio in nearby Grange, just a few minutes away - so get in touch today! Read more ...

Looking for Grange physiotherapy and Pilates classes? You can't go past Phyx Physio in nearby Grange, just a few minutes away - so get in touch today! Read more ...

Wall Squats with a Ball 🏐 for knee pain Stand with your back to a wall with a ball between your back and the wall 🎾 Place your feet shoulders width apart and facing ahead 🦶 Slowly squat down to a 45° angle 📐 Hold this position and then slowly slide back up the wall 🆙 Repeat 10x ⏩ to progress squat down until thighs are parallel with the ground 🤓 these should not increase your pain or leave you feeling sore after/the following day For information on Patellar Tendinopathy knee pain, see our latest blog 👇 https://ift.tt/2zMZA8A read the full post here

💥NEW BLOG💥 Patellar Tendinopathy a.k.a Jumper's Knee 🦵 In our last new blog we covered 'runner’s knee', today's blog is covering another cause of knee pain, 'jumper's knee' This blog will cover: 🤓 what is patellar tendinopathy 🤷‍♀️ causes and symptoms 🏃‍♀️ what YOU can do Have a read of our blog 👇 https://ift.tt/2zMZA8A read the full post here Patellar Tendinopathy: What Is Patellar Tendinopathy

F I R E H Y D R A N T Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your bottom 🍑 👀 focus on opening your hip rather than rotating your torso ❌ avoid arching your back ⭐️ try adding a resistance band around your legs for more of a burn 🔥 🔁 repeat 10x reps on each side read the full post here