Phyx Physiotherapy & Pilates

☀️ 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