Knee floats
Start position:
Inhale to prepare
Exhale, activate core, while gently floating leg up to 90/90 maintaining even bottom weight
Inhale to float leg down to starting position.
Repeat Exhale-Inhale cycle on other side
Please consult your Physiotherapists before attempting any exercises outside your current program.
All images courtesy of Physiotec, exercise software.
Bent Knee Fall out Start position: Inhale to prepare Exhale, activate core and allowing leg to rock to the side rolling onto the side of the foot, maintaining even bottom weight. Inhale to return to starting position. Repeat Exhale-Inhale cycle on other side Please consult your Physiotherapists before attempting any exercises outside your current program.…
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Arm arcs
Starting Position:
Inhale to prepare
Exhale, gently floating 1 or 2 arms within comfortable shoulder range, maintaining core control.
Inhale to return arm to floor
Repeat Exhale-Inhale cycle on other side
Please consult your Physiotherapists before attempting any exercises outside your current program.
All images courtesy of Physiotec, exercise software.
Rolling like a ball Starting Position: Sit with your knees drawn into your chest, feet slightly raised off the mat. Place your head as close to your knees as comfortable, gently arching your back to create a curve. The aim is to maintain this ‘ball like’ position throughout the movement. Execution: Inhale gently rocking back…
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Book Opening Starting Position: Side lying position with knee’s bent and arms perpendicular to torso. The aim is to maintain your knees on the ground and allow gentle rotation through the upper spine. Execution: Inhale To prepare Exhale Open your arm slowly towards the ceiling, following your fingers with your gaze until you reach an…
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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…
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Roll down and walk out Starting Position: Roll down: Standing, feet hip width apart. Execution: Inhale: Prepare Exhale: Slowly roll down through the neck, shoulder, ribs and lower back, segment by segment, and then allow the pelvis to roll over the ball of the hips until hanging in a rag-doll position. Inhale: stay in…
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Plank with torso control Plank starting Position: All four’s. Wrists under shoulders, knees under hips. Small curve in the lower back for a neutral spine. Execution: Inhale: Prepare Exhale: Slowly extend one leg, focusing on the stability of the other three limbs on the ground. Take weight into your toes as you then…
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As a Physiotherapist and Dancer, Jacki has a special interest in combining her two passions. A common assumption is that you should only see a Physio if you have an injury but she explains, there is more to the story. Why see a Physio? Physiotherapy should be your first choice for helping with any pain…
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Bladder leakage during physical activity and exercise is common, with 30% of exercising women reporting this complaint. Bladder leakage may be common, but it is never considered normal. The bladder is designed to store and comfortably hold onto urine, and only when it is an appropriate time to do so (i.e. when seated on the…
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Acute sporting injuries usually occur during a training session or game due to falling, jumping, landing or catching incorrectly or contact with other players. Other pains may come on slowly over time with no obvious incident or sporting injuries. They feel worse after games or training sessions and continue to cause problems for a longer…
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Playing with an injury or an little niggle can be risky business, as it can lead to further issues. “You’ll Be Right”, “Stop Your Whinging” and “Just Push Through It” are classic examples of pressures put on players to continue to train or play with sore areas, tight spots or niggling issues. From personal experiences,…
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Broken bones can heal by themselves, over time and given the correct circumstances. Unfortunately, a fracture healing correctly is only a small percentage of the problem when managing a fracture. More on this later though. The importance initial medical treatment, when the fracture occurs or is diagnosed – is to make sure the pieces line up…
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It’s fair to say that when we think about ‘spinal fractures’ the worst springs to mind in every sense. There are different types of spinal fractures that can occur as a result from different events. The most common types that physiotherapists tend to see are: 1)Trauma 2) Stress 3) Crush 1)Trauma Yes, spinal fractures can…
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Time to get to know yourself from the inside-out. Pilates offers you the opportunity to spend a period of time inside your own body. This might sound strange, but often we walk around all day spending so much time in our heads. We might not be getting the most out of our body, or using…
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Is pain affecting your life? Does it feel out of control? Are you relying on pain medications? Not sure what to do? Here’s 5 Physio tips on how to start take control again and be confident you are doing the right things. 1. Try to find out what is causing your pain Dr Google usually…
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Osteoarthritis (OA) is a condition that affects your joints, it can effect a lot of people as they get older. Below is an excerpt from Arthritis Australia – to read the full information sheet about Osteoarthritis, click here. What is osteoarthritis (OA)? Osteoarthritis (OA) is a condition that affects the whole joint including bone, cartilage, ligaments…
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Becky talks about her discovery to understand the concept of mindfulness. Here are her findings. In the last few years, I have endeavored to deepen my understanding around how we as physiotherapists are best equipped to assist people. This assistance comes in form of patients recovering from and potentially thrive, following episodes of debilitating chronic pain. Chronic Pain is the…
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