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Confused About Your Pelvic Floor? Advice from Jane a my Physio SA Adelaide Physiotherapist

Here are some tips! 1. Pelvic Floor Muscles are a small group of muscles which sit at the “floor” of your pelvis. They act like a muscular trampoline to resist any downward pressures such as coughing, sneezing and lifting.   2.They are important for control of your bladder and bowel, pregnancy and childbirth, pelvis and…


my Physio SA Adelaide Explains How You Can Start Minimising Muscle Strains

The biggest risk factor for an injury occurring again is a previous injury. While this is something that can’t be changed, completing your rehabilitation properly after the injury has occurred is key to minimising the likelihood of further injury to the same or surrounding muscles.   It is common for athletes’ pain and function improve…


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Pilates Series: Arm Lifts with Shoulder blade control my Physio SA Adelaide

Arm Lifts with Shoulder blade control Starting position: Inhale to prepare Exhale: sliding one arm forward within a comfortable range, maintaining shoulder blade and rib connection. No movement through torso. Inhale: Gently lower arm, maintaining shoulder blade control.   Repeat Exhale-Inhale cycle on other side   Please consult your Physiotherapists before attempting any exercises outside…


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Pilates Series: Shoulder Blade Control my Physio SA Adelaide

Shoulder Blade Control Starting position: Inhale to prepare Exhale: keeping your arms straight lower your torso to the ground, allowing your shoulder blades to move closer together. Inhale: lift your torso from the breast bone creating broadness across your upper back, with a strong contact between your shoulder blades and rib cage. Repeat Exhale-Inhale cycle…


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Pilates Series: Alphabet Balance my Physio SA Adelaide

Alphabet Balance Starting Position: Standing with feel hip width apart. Hands resting on your hips. Execution: Inhale             To prepare – activating your core muscles. Exhale             Gently lift one leg, maintaining your balance. Breathe as comfortable Slowly begin to write the alphabet with the risen foot, while maintaining your balance. Try to avoid hitching the hips…