Phyx Physiotherapy & Pilates

💪🏻💪🏻💪🏻 Get in your last classes of 2019 Open today (Monday) 9am - 715pm Tuesday 830am - 330pm #AdelaidePilates #AdelaidePhysio #PhyxPhysioPilates read the full post here

🎄✨ The festive season is in full swing, and with this in mind we have some advice to keep you happy, healthy and injury free this Christmas! ✨🎄 Afterall, the gift that keeps on giving is good health Here are some tips to help you stay injury free and happy this Christmas 👇 https://ift.tt/2PS2Ok4 read the full post here Avoid Holiday Injuries: Christmas Care

H I P T W I S T L E V E L 1 Exercise of the week 🤸‍♀️🏋‍♀🏃‍♀ ✅ a good exercise for pelvic control 👀 focus on: 🦶 feet and knees should stay apart 🦵 keep your non moving leg completely still ❌ avoid lowering your leg too far and letting your pelvis rotate 🔄 repeat 10x on each leg read the full post here

Keeping your glutes 🍑, core 🍏 and pelvic girdle strong 💪 is essential for rehab of GTPS Your physio will guide you with strength exercises suitable for your level of pain. 👇 Below is a simple exercise you can try at home if you suffer from pain on the side of your hip. Side Leg Raise ➖ Lay directly on your unaffected hip, legs out straight 🦶 Point toes 🔝 Raise top leg to hip height 🦶 Flex ankle 🐌 Slowly lower and return leg Repeat x12 🔥You should feel a your muscles on the top of your hip working (or even a little burn!) Want to read more about GTPS? Have a read of our blog via the link https://ift.tt/2PW5QSX read the full post here Side Leg Raise for GTPS

Have you got a nagging pain in the ..... Hip?! 🤭 It could be a symptom of Greater Trochanteric Pain Syndrome (GTPS) 💥 🌏 GTPS is a broad term used to encompass pathologies in the hip and gluteal 🍑 region, including hip (or trochanteric) bursitis and gluteal tendinopathies. Physiotherapy treatment can help by 💥 Reducing pain 🤸‍♀️ Improving range of motion 💪 Targeted strength exercises to improve the function of the hip 💯 Get you back to your normal activities, pain free! Have a read of our latest blog to find out more! https://ift.tt/2PW5QSX read the full post here Greater Trochanteric Pain Syndrome: Pain In the Side Of Your Hip

C A T C O W S T R E T C H Exercise of the week 🤸‍♀️🏋‍♀🏃‍♀ ✅ a really great exercise that can be used to warm up, for relaxation, or as an exercise for back pain 👀 focus on: 🌬 linking your breathing to your movement 🐈 inhale and round your back up into cat pose 🐄 exhale and arch you back down into cow pose 🔄 repeat 10x read the full post here

🔥 HEAT vs ICE ❄️ Not sure if you should use ice or heat for your pain or injury? 🤕 You’re not alone! There is so much confusion around when to use ice and when to use heat 🤔 Both ice and heat are wonderful to aid healing and can help with aches and pains, when used correctly. Learn about why we use heat and ice, when to use which and how to apply! Check out our blog 👇� read the full post here Ice vs Heat: When To Use Ice Or Heat

🔥 HEAT vs ICE ❄ Not sure if you should use ice or heat for your pain or injury? 🤔 You’re not alone! There is so much confusion around when to use ice and when to use heat 🔥 Both ice and heat are wonderful to aid healing and can help with aches and pains, when used correctly. Learn about why we use heat and ice, when to use which and how to apply! Check out our blog 👇🏽 https://ift.tt/344sj5p read the full post here Ice vs Heat: When To Use Ice Or Heat

S C I S S O R S L E V E L 4 Exercise of the week 🏃‍♀️great for your core and lower back Focus on: ☑️ keeping your lower abdominals engaged ⛔️ avoid arching your back 🤓 check your legs are in the right position but touching your knees with straight arms ♻️ repeat x10 on each leg! read the full post here

🌲🌟 Stuck for Christmas gift ideas? . Looking for some stocking fillers? 🎄📯 . 🎁 Give the gift if health this Christmas at Phyx. . We have lots of little (and big!) gift ideas starting from $12 💫 . Come visit us in the clinic over the next few weeks, we have your gifts covered! 🥰 . . . #PhyxPhysioPilates #AdelaidePhysio #Christmas #Gifts read the full post here

🌲🌟 Stuck for Christmas gift ideas? . Looking for some stocking fillers? 🎄📯 . 🎁 Give the gift if health this Christmas at Phyx. . We have lots of little (and big!) gift ideas starting from $12 💫 . Come visit us in the clinic over the next few weeks, we have your gifts covered! . . . #PhyxPhysioPilates #AdelaidePhysio #Christmas #Gifts read the full post here

Upper back stiff & sore from feeding your little one 🤱 Tired of feeling like you are hunched over 🐪 ? 💫Want a miracle cure? Well... This exercise may not be a cure but it sure feels gooood 😍 and will relieve a lot of your pain ! ⏰ Give it a go when you have 1-2 minutes to spare (😅 what's that with a newborn ?!) Try pass bubs to your partner, or give it a go when they are down for a nap 😴. ➖ place roller across a stiff spot ⤴️ arch back over the roller, while thinking about growing taller as you arch back 🔄 repeat 3-4x then move roller to the next stiff segment and repeat. Then, try rolling back and forth for 30 seconds. You can thank us later 🙌 😊 https://www.youtube.com/watch?v=bl6Z9hZzQsM&feature=emb_logo read the full post here Foam Rolling Thoracic Spine

Hey Mumma 👋🤱! 💥 Do you have neck pain & shoulder when feeding your little one❓ Try these simple stretches while either bottle or breast feeding 🍼👶 your baby! 🥰 We know you want to look down at your baby when feeding (I mean, who wouldn't want to just watch that gorgeous, precious little bundle 😍) ... BUT! 💆‍♀️When bubs is comfortable and feeding, use that time to sit up tall and stretch your neck and shoulders out 🙌 (No baby here just yet, but just imagine I am holding one 🤱!) https://www.youtube.com/watch?v=6fl79f1Uays&feature=emb_logo read the full post here Stretches for Neck and Upper Back Pain

📢 Calling all Mummy's & Daddy's 👩‍🦰👨‍🦰, Grandma's & Grandpa's 👵👴 (and everyone else responsible for feeding a new baby!) 🤱 Do you have pain when you are feeding your little one 👶? This next blog is for you 🙌 Bec goes through 🤱 Different feeding postures 💥Common areas of pain some tips to relieve the pain while bubs still gets a full belly 🍼 Link is below 👇 https://ift.tt/2P9RHRV read the full post here Feeding Postures: The Best Posture When Feeding Your Baby

S U P E R M A N S ✔✔ good for posture and strengthening your back ☞ Back pain is a common complaint, doing this exercise can strengthen your muscles in an unloaded position to help avoid injury and pain:eyes: focus on: * Keeping your neck in line with your spine ✗ avoid extending neck back too far or keeping it tucked Make it easier: Keep your legs on the floor, only lifting your chest and arms Make it harder: Hold the top position for longer:repeat: repeat x10 read the full post here