Do You Feel Isolated or Embarrassed by Your Bladder Issues? by Adelaide my Physio SA Physiotherapist Jane
Bladder issues – often not the first choice for casual dinner conversation! Incontinence is often labelled the silent disease for this reason. It can be embarrassing to talk about and because no one is talking about it you can feel isolated and alone, trying to work out how to deal with this problem. Many people…Details
Aquatherapy or Hydrotherapy is a form of treatment and rehabilitation exercises that takes place in the water, supervised by a qualified Physiotherapist. It can be used in conjunction with, or in place of gym based exercise programs. It is a low-impact form of exercise that provides a gentle whole body workout as you move against…Details
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…Details
There is no doubt that rest is important to help your body recover. However, is rest alone enough to get you back to what you love to do? This depends on a few factors, firstly, the type of injury influences how rest helps. Some injuries benefit from rest more than others, for example often…Details
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…Details
Could the pain in your foot be Plantar Fasciitis? The plantar fascia is a thick band of connective tissue on the base of your foot. It runs from the heel to the ball and helps to support the main arch of the foot in weight bearing. Pain under the arch of the foot may…Details
Leg lift Starting position: Inhale to prepare Exhale: sliding one leg back just above floor, maintaining shoulder blade and pelvic stability. (Imagine there is a tea set on your shoulders and pelvis that can’t spill). Inhale: Gently lower leg returning to starting position. Repeat Exhale-Inhale cycle on other side NOTE: Avoid rotation/bend through pelvis. Pelvis…Details
Swan Starting position: Inhale to prepare Exhale: gently draw abdominals in allowing the breast-bone to peel forward. Slowly press up through arms, maintaining shoulder blade/rib connection as spine and hips move into extension. Inhale gently bending elbows, returning to floor, lowering down thighs, hips, abdomen and chest. Repeat Exhale-Inhale cycle Please consult your…Details
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…Details
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…Details
Roll up Starting position: Arms and legs stretched out long. Feeling your body lengthen. Inhale to prepare Exhale: Float both arms to chest height. Square off shoulder & deepen ribs. Inhale: Chests lift forward, Keep arms perpendicular to body. Exhale: begin to roll up, keeping arms perpendicular, feeling your spine lengthen from behind, until you…Details
Assisted Roll Up Starting Position: Legs in table top, hands behind knees, ribs deepened, subtle chin glide backwards. Inhale to prepare Exhale: Legs lower (knees bent, opening only at the hips) at the same rate chest lifts. Maintain slight tension in the biceps (ensuring the legs aren’t getting away from you). Inhale Exhale: begin…Details
Roll Downs Starting position: Inhale to prepare Exhale: begin to roll down, nodding the head forward, hollow through your abdominals as you continue to peel down through the spine segment by segment, until the pelvis rolls over the ball of the hips. Inhale Exhale: begin to roll up from the tailbone, slowing stacking each…Details
Bridge Starting position: Inhale to prepare Exhale tilt pelvis and gently scoop through tummy to peel/articulate back off of the floor segment by segment until you reach the lower ribs. Inhale Exhale softening through the spine initiating from the chest, lower ribs, lower back, until resting back in neutral position. Inhale and repeat Exhale-Inhale cycle…Details
Inhale to prepare
Exhale deepening abdominals and tilting pelvis to flatten your back into the floor.
Inhale to return to starting position.
Repeat Exhale-Inhale cycle
Please consult your Physiotherapists before attempting any exercises outside your current program.
All images courtesy of Physiotec, exercise software.
Chest lift Starting position: fingers interlocked behind head, elbows soft in peripheral vision. Inhale to prepare Exhale: initiating from the breastbone gently peel up through chest, maintaining the depth of the ribs. Inhale gently peeling back to mat initiating from lower ribs. Repeat Exhale-Inhale cycle on other side Please consult your Physiotherapists before attempting any…Details