Phyx Physiotherapy & Pilates

read the full post here Post Natal Abdominal Separation? 👶 Working the oblique muscles can help bring together the separated muscles 💪 This reformer exercise is great for working your obliques and for helping reduce abdominal separation post pregnancy!

Interested in Mums & Bubs Pilates? 🤱 Physio Zee explains it here. read the full post here Phyx Physiotherapy + Pilates on Google

Tummy Vacuum Exercise to Help Abdominal Separation After Pregnancy 🤰🤱 👩‍🏫 Start on your hands and knees, with your hands under your shoulders, and knees under your hips 🦴 Slowly and gently draw your tummy up toward your spine - start by drawing in your lower tummy below your belly button, then around your belly button and all the way up toward your upper tummy (below your breastbone) 🐈 At the same time, gently round your spine up in to a cat stretch Start with a 3/10 effort (don’t suck your tummy in too firmly to begin with) and over the coming weeks, you can slowly draw in firmer as you tolerate read the full post here Tummy Vacuum Exercise to Help Abdominal Separation After Pregnancy

Pilates At Home follow-along videos up on our website 💃🏼💃🏼💃🏼 You can find - ⭐️ Pregnancy Full Body (42mins Bec + her preggas belly) ⭐️ Beginner Class Over 50s appropriate (36mins Zee) ⭐️ Intermediate Class (33mins Bri) ⭐️ Beginner Class Post Natal appropriate (35mins Steph) ⭐️ Intermediate Class Full Body (26mins Zee) Head to our website > Resources > Videos #AdelaidePilates #AdelaidePhysio #PilatesAtHome #PilatesLovers #PhyxPhysioPilates read the full post here

Does your neck and shoulders get sore from carrying or feeding bubs? 👼🏼🙋🏻‍♀️ Let us help you! 🤩 🌟 Our physio’s at Phyx are hands-on, which means we use massage and mobilisations to help with these aches and pains! 🤱🏻💆‍♀️ read the full post here

M e r m a i d 🧜‍♀️ S t r e t c h This one is a great reformer exercise to stretch out the sides of your back 😍 Try to keep your hips anchored down and lean side to side 🙌 read the full post here

Broomstick Stretches 🧹 These are great during pregnancy 🤰 to help decrease stiffness in your upper back ✅ keep your shoulders down and relaxed ❌ avoid moving from your hips Repeat x5 to each side 🙌 read the full post here

Exercising In Pregnancy: Recommendations & Precautions 🤰 New post out now 🤰 read the full post here Phyx Physiotherapy + Pilates on Google

✨Pregnant Mummas✨ Sore Back? Pelvic Pain? Round Ligament Pain? 🤰🤕 It's common to experience a sore back, pelvic pain or hip pain from your growing belly The good news is there are treatment options which can help! Here is a video of how we can support for your belly with K-Tape 🤰 read the full post here Pregnancy K-Tape

Poor Posture? 🙋‍♀️ The Superman 🦸‍♂️ is a great home exercise to help strengthen your back muscles and improve posture Repeat 10 x each side If you want to challenge yourself further, you can try variations lifting the leg and arm on the same side or lifing both arms and legs simultaneously 💪💪 read the full post here Superman

The Thoracic Corkscrew 🤔 We may use this technique to relieve stiffness in your upper back 🤩🙌 Although this is still effective without the “crack” sound 🔊 Watch us cheer when we get one 😂 PS. The sound was mostly the bed and not her back 🤸‍♀️ read the full post here

P O S T U R E S U P P O R T 🙌 Ever find yourself slumping at work?🙋🏻‍♀️👩‍💻 This brace assists posture by helping you sit in a better upright position ✅ It works by supporting your collarbones and keeping your shoulders drawn back and down. 💪 We have these available in all different sizes at Phyx, send us a message or call up if you are interested 😃 read the full post here

This reformer exercise is a great challenege for your core 💦 while also working those upper back and postural muscles 💪 read the full post here Reverse Plank

Do you get a tight upper back after a long week? 🙋‍♀️ Wall push ups are an easy exercise to help loosen your upper back and get your shoulder blade moving! ✅ squeeze your shoulder blades as you lower your chest towards the wall ✅ round your upper back as you push your chest away from the wall Repeat 10-15x read the full post here

P O S T U R E 🤷🏻‍♀️ Even though this video is hilarious 🤣 It shows how some things are interpreted. The truth is.. there is no such thing as perfect posture 🧐🙌 our bodies learn to adapt and change. Of course technique and form is important but it doesn’t mean you need to go to these measures 💪 @alliedpainandwellness read the full post here

T R E A T M E N T 🙌 Ever wonder what we do to help people with tight joints? 🧐 These are called Mobilisations 🤩 Which creates movement in your spine, helping to loosen up your upper to mid back 💪 read the full post here

Tightness in your upper back? 🤔 These Chi ball exercises are a great way to relieve pain and tightness in those sore spots Place the chi ball between your shoulder blades Reach arms overhead, to the side and alternating up and down. Repeat 10 x 💪 read the full post here

This reformer exercise is great for neck and upper back rotation as well as testing your coordination 😜 This exercise can help people that lack rotation due to neck injuries and upper back stiffness 💪 read the full post here

#physiotherapy #physio #physicaltherapy #headaches #physiotherapist #rehab #health #rehabilitation #fitness #fisio #physicaltherapist #exercise #massage #pain #backpain #wfh #wellness #therapy #headache #pilates #painrelief #injury #sport #mobility #recovery #training #osteopathy #spine #covid read the full post here

H E A D A C H E S 🤕 💥 🤷‍♀‍ Did you know physiotherapists treat headaches? Often, headaches can be referred from the muscles and joints in the neck and shoulders. The good news 🙌 is that headaches CAN be relieved if they come from these areas! Soft tissue massage is just one of the treatment techniques that can be used to help relieve painful shoulders, necks & headaches 💆 read the full post here

✨Our beloved Bec is leaving us! 😭 Not forever though! We are so glad that our lovely Physio Bec and her 34-week pregnant tummy are doing well but sad that she will be finishing up as of Friday the 3rd of April!👶🤰 During this week Bec won’t be taking on any new patients but if you are one of Bec’s lovely existing clients, please call us on 8356 1379 and make a time with her for next week!😍 We will miss you Bec, but I’m sure you’ll be popping into Phyx all the time!💞 read the full post here Bec 💞

🌟 Using a physio ball has becoming increasingly popular to use when labouring They are 💁‍♀️ Comfortable 👏 Easy to use (make sure you have used it prior to going to into labour so you know the feel and are not off balance!) 💥Help to reduce pain AND 〽️ Encourages your pelvis to open up and for baby to make its way down the birth canal https://www.youtube.com/watch?v=PuD5KbVpNXo&feature=emb_logo Want more info (or some other useful movements?) check out our blog https://ift.tt/2UcVbGT read the full post here Pelvic Tilts On Ball For Labour

🙌 MASSAGE DURING LABOUR 🤰 (this one if for your birthing partner! 👱‍♀️🧔) 😊 Very effective for helping reduce pain during labour and providing a distraction and something else to focus on. 💥 It is common to experience a little or a lot of pain through your lower back and hips during labour. 🤗 Focusing massage on these areas can be useful in reducing pain. Using a flat palm, thumbs, fingers or gentle knuckles can work well. 👇 Below is a video on how the strokes can be performed. Nice smooth strokes, using a flat hand/palm or your thumbs - whichever you prefer, you can be bossy! Tomorrow we will show you different positions that you can massage in (and remember, the possibilities can be endless!) read the full post here Massage During Labour

Our team here at Phyx. are still here to care for you and help in anyway that we can during this time. Yes, we are open! The Federal Minister For Health and Australian Physiotherapy Association have stated the importance of people continuing to receive healthcare (have a read below 👇🏼) It’s so important for our wonderful community to stay active, healthy and continue to work towards achieving their goals. Know that we are taking all the essential precautions in our clinic during this time. Classes are currently still running with extra care (and space!) 🤸‍♀️ Let's come out on the other side of this fit, healthy and stronger together 🌟💓 read the full post here Australian Physiotherapy Association

🌟 Preparing for Labour 🤰🤱 An exciting yet sometimes daunting time. ⏬ Below, Bec shares some tips from a physio's perspective on some things that can help get you through the early phases of labour. 👀 Stay tuned over the next few days were we share some videos on things such as - 🙌 Massage techniques to help with back pain - 🤸‍♀️Movements using different items (fit ball, backs of the chair etc) to help relive pain and encourage baby to move down that birth canal https://ift.tt/2UcVbGT read the full post here Preparing For Labour: A Physiotherapists Perspective

🌟🤰Sign up for out Pregnancy Wellness Workshop! 🌟🤰 Learn about... 🤸‍♀️ Exercising Safely During Pregnancy 🧘‍♀️ Preparing for Labour 🏋️‍♀️ Recovery after Delivery ⚠️ Hurry, spots are limited! ⚠️ 🖊 Click on the link below 👇 to sign up. Best part? It is free! (well a going coin donation 💰 to a Women's and Children's Hospital Research Foundation) ❤️ https://ift.tt/2Iz2eTR read the full post here Pregnancy Wellness Workshop

💥 Do you have any of the following conditions? 🦴 Osteoarthritis and Osteoporosis(of the back, hips, knees, shoulders) \ 💪 Muscle strains and tears 💉 Post-surgery - such as total hip replacement, total knee replacement, spinal surgery, reconstruction and arthroscopy ⚡️ Lower back pain 💪 Shoulder pain 🦵 Hip and Knee pain and 🤰 Pregnancy (great in taking the weight of your growing tummy!) Then hydrotherapy may be beneficial for you! 🏊‍♂️ Although we do not have a pool on site, our physio's are able to build a program for you to go through in the pool of your choice (whether it be at the local gym, swim centre or if you are lucky enough to have one at home!) Want to learn more? Check out our blog below 👇 https://ift.tt/38FHCnk read the full post here Hydrotherapy: Exercising in Water

Hydrotherapy 💦 🌊 🏊‍♀️ 🤸‍♀️ A fancy name for exercising and undertaking your rehab in a warm pool under physio guidance. Have a read our latest blog, while the weather is still warm-ish ☀️😊 https://ift.tt/38FHCnk read the full post here Hydrotherapy: Exercising in Water

C A N N O N B A L L Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ good for core strength 👀 focus on: 🦵 knees below hips 💪 arms in front of your body ➖ keep back straight and core engaged ⬆️ lift knees from ground before cannonballing forward into plank 🔁 repeat x10 read the full post here

Glute Stretch 🍑 There are lots of different ways to stretch your glutes! 🦶 cross one leg over to rest your ankle on your opposite knee 🦵 lift your leg up towards you ✋ hold onto your thigh to feel a gentle stretch in your 🍑 🔄 hold stretch for 20-30sec, repeat on other leg Check out our blog for some DOS☑️ and DON’TS❌ of stretching https://ift.tt/38f9A9u read the full post here Glute Stretch

Calf stretches 🦵🏽 Not your usual boring calf stretch, and yes it has a bit of a Pilates feel to it! 🚶🏼‍♀️ bend one knee as you push your other heel down into the floor 👐🏼 if your hands don't reach the floor, you CAN bend your knees 🍑 bottom up to the ceiling, push through your palms 🔄 repeat 10x to each leg You will likely feel this all the way down the back of your legs, it's one of my faves 😍 Check out our blog for some DOS☑️ and DON’TS❌ of stretching https://ift.tt/38f9A9u read the full post here

🧘‍♀️🧘‍♂️ ST R E T C H I N G 🧘‍♂️🧘‍♀️ You may think of stretching as something performed by athletes 🏋️‍♀️🤸‍♀️⛹️‍♀️🤾‍♂️ But we all need to stretch in order to protect our bodies and stay healthy! 💪 You might be wondering... 🤨 Is it important? 🤨 Is it better to stretch before or after a workout? 🤨 How long should I hold my stretches for? In this blog we share some DOS ☑️ and DON’TS ❌ of stretching https://ift.tt/38f9A9u read the full post here The Dos & Don'ts of Stretching

B O X P L A N K Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ good for core strength 👀 focus on: ✋ hands below shoulders 🦵 knees below hips ➖ keep back straight and core engaged ⬆️ lift knees few centimetres from ground and hold 3 seconds 🔁 repeat x10 🔥 hold for 10 seconds to challenge yourself 🤓 tip: if you get sore wrists, rest on fists ✊ read the full post here

☀️ Saturday morning classes ☀️ . Some of our shining 🌟's in action this morning . 🤸‍♀️ Our equipment classes are . ✴ Individually designed and tailed to your specific injury and needs 👀 Supervised by one of our physio's 💯 Maximum of 4 people per class 💰 Are claimable through your private health insurance #phyxphysioandpilates #equipmentpilates #pilates #physiogrange read the full post here

K N E E S W A Y Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ great for stretching the front of the thighs, core strength and spinal stability 👀 focus on: 🦵hinging from the knees to sway back ❗️keeping your back straight & abs engaged 🦶as you return, sway just past midway and lift feet slightly ❌ avoid bending hips & sticking 🍑 out 🔥 for an extra burn, hold your position and try sway further back 🔥 read the full post here

Black Resistance Bands 🖤 Black resistance bands have heavy resistance. These bands are difficult to stretch Like blue bands, black bands are used for the large muscle groups, such as the legs They are more appropriate for use by those who are at the end of their recovery or do not have significant deficits. For more information on resistance bands, check out our blog 👇 https://ift.tt/2T23of9 read the full post here

Blue Resistance Bands 💙 Blue resistance bands are medium-heavy resistance 💪 These bands are firmer and don’t provide as much stretch Since these are very strong, they can help work larger muscle groups, such as the legs, chest and back For more information on resistance bands, check out our blog 👇 https://ift.tt/2T23of9 read the full post here

Yellow Resistance Bands 🎗 Yellow bands are considered light resistance They are very stretchy and it takes very little effort to stretch them out 💪 These are good for lightly increasing stretches or for light resistance work such as with the Peace Offering exercise For more information on resistance bands, check out our blog 👇 https://ift.tt/2T23of9 read the full post here

S P H I N X L E V E L 3 Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ a good exercise for strengthening your neck and upper back 👀 focus on: ✏️ draw your shoulder blades down ↔️ lengthen through the back of your neck 💪 lift arms keeping them parallel to the floor ❌ avoid extending your head back 🔁 repeat x10 read the full post here

This is what dry needling looks like from our angle  😝  (excuse the chipping nail polish  💅🏽 🙈 ) If you watch closely, you can see this patient’s upper trapezius muscle twitching. Dry needling can be very effective in treating tight muscles, helping them to relax & become pain free. Great for - 🔹  back & neck pain 🔹  headaches 🔹  sciatica 🔹  plantar fasciitis 🔹  tennis elbow 🔹  shoulder pain # AdelaidePhysio   # DryNeedling   # PhyxPhysioPilates

📣 Heard of 'You've got a door, you've got a gym 🏋️‍♀️ ?' Well at Phyx. we say 'If you've got a broomstick 🧹, you've got a healthy upper back 🤸‍♀️' 😂 If you are pregnant 🤰 and suffering from pain in your upper back 💥, grab a broomstick 🧹 and try these exercises at home ⤵️ Find out more about upper back pain during pregnancy in our blog 👉 https://ift.tt/2uBszgr read the full post here Broomstick Stretches During Pregnancy for Back Pain

❎ Never had upper back pain before being pregnant 🙅‍♀️? Why now 🤷‍♀️❓ 🌱 Hormones (Yep, again…!) 🍉 Breast growth and changes 🔵More rounded shoulders to account for the breast changes ☯️ Changes to your centre of gravity ⛓Changes to your ligaments, pelvis and supporting structures Despite all these changes, you may also have weakness throughout the muscles that support your upper back, neck and shoulder blades. https://ift.tt/2uBszgr read the full post here Pregnancy Pains: Upper Back Pain In Pregnancy

✨ For those who are expecting 🤰👼 Here is our latest blog post 👇 - brought to you by Bec (who can really relate to this one 😫!) Does it feel like you are getting more tight and stiff 💥 through your upper back and between your shoulder blades as the weeks go on in your pregnancy❓ You are not going crazy 🤯🥳 ! Have a read 👀 of WHY this comes about and stay tuned over the next few days for some exercise tips to help relieve the pain 🙌 https://ift.tt/2uBszgr read the full post here Pregnancy Pains: Upper Back Pain In Pregnancy

S P H I N X L E V E L 2 Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ a good exercise for strengthening your neck and upper back 👀 focus on: ✏️ draw your shoulder blades down 💪 keep your elbows on the floor as you lift your forearms ↔️ lengthen through the back of your neck ❌ avoid extending your head back 🔁 repeat x10 read the full post here

If you have DOMS 💥 foam rolling can be a welcome massage for muscles, encouraging blood flow to the sore areas 💆‍♀️ A total of 20 minutes of foam rolling immediately after exercise and every 24 hours afterwards reduces the likelihood of sore muscles and stiffness For more info on DOMS, check out our blog 👇 https://ift.tt/2SjuZIJ read the full post here Foam Rolling

DOMS 💪💥❗️ (delayed onset muscle soreness) We all know that distinctive muscle pain the day after a particularly hard workout... 🤕 Optimists can think of DOMS as an indication of a job well done 🏋️‍♀️👏 You’ll find DOMS occurs less severely and less often as you grow used to the exercise 😅 👇 Until then, have a read of our latest blog for some tips to help manage your DOMS https://ift.tt/2SjuZIJ read the full post here DOMS: Delayed Onset Muscle Soreness

S P H I N X L E V E L 1 Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ a good exercise for strengthening your neck and upper back 👀 focus on: ✏️ draw your shoulder blades down 👐 keep you hands and arms on the floor as you lift your neck and chest ↔️ lengthen through the back of your neck ❌ avoid extending your head back 🔁 repeat x10 read the full post here

👉 Have you had a cortisone 💉 and been told to rest? ❌ DON'T ❌ After resting it for a couple of days, it is important to start rehabilitating and strengthening 🏋️‍♀️ the area. Why ❓ 🧐 Identifying and treating the cause of the problem is crucial to rid the pain! 🤷‍♀️ Whether the cause be postural, muscle imbalance, impingement etc, physiotherapy can help you identify the cause and help you on your way to pain free movement! AND 🤸‍♀️ It is important to not fear movement! Moving the joint through a PAIN FREE range is a great way to start exercising it! Speak to one of our physio's who are experienced in guiding you through your rehab after having a cortisone injection. Check out our blog on Cortisone Injections below https://ift.tt/2RTiymC read the full post here Cortisone: How Do I Know If I Need A Cortisone Injection?

CORTISONE 💉💥 You asked for it and we have delivered! Follow the link below 👇 to our latest blog post to find out 🤷‍♀️ What Cortisone is? 🤷‍♀️ What conditions is it commonly used for? And most importantly - do you try Physio before cortisone? ... quick guess of the answer 😜 (we are biased of course!) Stay tuned to learn more! https://ift.tt/2RTiymC read the full post here Cortisone: How Do I Know If I Need A Cortisone Injection?

C O B R A Exercise of the week 🤸‍♀️🏋‍♀🏃‍♀ ✅ a good exercise for ‘discy’ backs 👀 focus on: ↔️ lengthening through the back of your neck 🧘‍♀️ imagine peeling your body up section by section staring at the head and working towards the hips ❌ avoid over extending your lower back read the full post here

🤰 Round Ligament Pain during your pregnancy? K-Tape is a safe and effective way of helping relieve round ligament pain during pregnancy I’m this video 🎥 our Physio Steph demonstrates how to apply K-Tape to help with round ligament pain All our physio's are able to help with your round ligament pain (or other pregnancy pains) and can apply K-Tape to give you some support 🙌 read the full post here Pregnancy - Belly Belt K Tape