Wellbeing Physiotherapy, Massage and Rehabilitation Clinic

Lumbar Spine Mobility Fit-Ball Exercises 3 Parts

mainadmin — Tue, 07 May 2019 04:43:44 +0000

Part 1 This exercise aims to improve lumbar mobility, stability and decrease pain and tightness. It is a great exercise to wake up and stretch the small muscles and ligaments that stabilise your spine. Equipment needed: a Fit / Pilates Ball. It is ideal for anyone who has lower back tightness. 1. Sit on the […]

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The Effect of Band Positioning on Muscle Activation when Crab Walking

mainadmin — Thu, 02 May 2019 04:28:29 +0000

There is endless debate over how to most effectively strengthen our hip muscles to prevent injury. Research through the years has shown an inherent link between these muscle groups in a lower limb injury: – Hip external rotators: Piriformis, Superior and Inferior Gemellus, Obturator Externus and Internus and the Quadratus Femoris – Hip abductors: Gluteus […]

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Shoulder Bursitis – A Common Cause of Pain in the Shoulder

mainadmin — Tue, 16 Apr 2019 04:04:44 +0000

Shoulder Bursitis What is it? Shoulder bursitis is a painful swelling and inflammation of a bursa located in the shoulder. Bursae (plural of bursa) are thin, fluid-filled pouches that function as a ‘cushion’ between bone and soft tissue structures such as ligaments, tendons, skin or muscle. The fluid in the bursae is known as synovial […]

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Ankle Self-Mobilisation Exercise

mainadmin — Tue, 09 Apr 2019 03:15:27 +0000

This Exercise aims to improve Ankle Mobility. Equipment Needed: a thick power band and an anchor point This is great for anyone with pain or stiffness at the front of the ankle during running or squatting, or if you are returning from an ankle injury. Place the power band at the front of your ankle […]

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Hip Flexor Stretch for Anterior Hip and Low Back Pain

mainadmin — Tue, 02 Apr 2019 03:53:15 +0000

This video demonstrates our recommended way to stretch the hip flexor muscles at the front of the hip. This can be very useful for people that sit for extended periods of time and have anterior hip tightness or Gym goer’s that low back pain or tightness. Our recent article ‘The Hip Flexors”outlines the anatomy of […]

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Treatment for Tennis Elbow AND Golfer’s Elbow

mainadmin — Wed, 06 Mar 2019 02:52:10 +0000

Tennis Elbow (Lateral Epicondylagia) What is Tennis Elbow? Tennis elbow is the most common overuse syndrome in the elbow. It involves the extensor muscles of the forearm with pain typically occurring at the common wrist extensor origin – the lateral epicondyle of the humerus. It most commonly affects 35-50 year olds. Most commonly involves the […]

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Pronation and Achillies Tendon Pain

mainadmin — Tue, 26 Feb 2019 22:15:12 +0000

What is Achilles Tendon Pain? Inflammation of the Achilles tendon occurs from microtrauma to the fibres of the tendon. It presents with pain in and around the back of the ankle due to increased stress. This is associated with excessive or abnormal activity as well as pronation. What is Pronation? Pronation is the natural inward […]

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Hip Impingement (FAIS)

mainadmin — Tue, 05 Feb 2019 02:14:32 +0000

What is Femoral Acetabular Impingement Syndrome (FAIS)? Femoral Acetabular Impingement (FAI) is a condition involving a mismatch between the femoral head (ball) and the acetabulum (socket) of the hip. This results in increased friction and rubbing between the ball and socket, causing: Pain – deep in the groin and front of the hip Restricted hip […]

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ACLR – Return to Running

mainadmin — Tue, 22 Jan 2019 02:52:19 +0000

Returning to running after Anterior Cruciate Ligament Reconstructions is a significant milestone. After ACL rupture, surgical repair most usually is carried out with the goal of returning to sport (often involving running and / or change of direction). A recent review has been undertaken and presented by ‘Physio Network’ – We want to pass this […]

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Shoulder External Rotator Strengthening Exercise

mainadmin — Wed, 12 Dec 2018 23:24:18 +0000

This Video demonstrates a Theroband Shoulder Exercise to strengthen the Posterior Rotator Cuff of the Shoulder. In particular, it aims to strengthen the Infraspinatus muscle that Externally Rotates the Shoulder Joint. This Exercise is great for those who have anterior shoulder pain or a forward shoulder posture.

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