physiotherapy Archives

Stay Healthy and Active During Isolation

June 9, 2020 by Lyndsey Henderson Leave a Comment

The COVID-19 pandemic presents a number of challenges to our physical and mental health. Now that most people are self-isolating, we are not able to get out and do our normal hobbies, exercise or sports. However it has never been more important to stay healthy and active during isolation.

Don't sit for too long!

These are our top tips to remaining healthy and active during isolation.

Don’t sit for too long at one time! It is easy to sit down for an afternoon or evening of television and then 3 hours have passed! Try to get up from your chair every half hour, either just to stand and have a stretch or have a walk around the room.
If you have a home exercise program from a physiotherapist or exercise professional – keep doing it! Whatever the physiotherapist has prescribed you, keep working through the program and you’ll see the progress.
Ensure you have a clear space to exercise in and remove any objects on the floor that might cause you to trip. It’s also important that you are working out on the right surface – nothing too slippery.

If you have an exercise program to follow but no equipment, don’t worry – improvise! Use tins of food instead of hand weights.
Don’t exercise if you feel unwell! If you push yourself, you may feel even worse or cause yourself an injury.
Don’t start a new exercise regime that you’ve never done before. Although it may be tempting just now is not the time to experiment, it will be more likely to cause injury. Stick to exercises that you know and have done well previously.
Walk! Even if you don’t feel safe to go out for a walk on the street, walk indoors – set yourself a goal like 5, 10, 15, 20…. minutes and walk until you’ve reached your target. Try to set yourself a goal each day and soon you’ll find yourself getting fitter.

We hope you find this helpful and remain well, healthy and active during isolation! Remember if you don’t use it, you’ll lose it!

Lyndsey Henderson – Director of My Mobile Physio

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What is your core and why is it so important – a physiotherapists view?!

November 25, 2019 by Lyndsey Henderson Leave a Comment

There is a lot of discussion going on around your “core” these days. Often you will hear physiotherapists talking about core strength in relation to injuries. This may include lower back pain, hip pain, and pain associated with spinal or joint degeneration. This raises one very important question: What exactly is your core and how does it work?

What is your core?

When you hear a physiotherapist talking about your core, they are generally referring to a group of muscles in your pelvis, abdomen, lower back, and hips. These are the muscles that surround your trunk and pelvis. They help to create a stable base to support us when we move throughout the day. Core muscles are often ignored by many people, sometimes even by those who regularly exercise. A properly functioning core is essential to maintaining a strong and healthy body as you age or as you exercise.

What does your core do?

Your core’s primary function it to create support for your spine and trunk. It needs to provide a strong and reliable base on top of which you are able to move the rest of your body in a variety of ways as you live your life. Maintaining and training your core is essential to improve the longevity of the joints throughout your body and to remain injury free as you age.

Your core typically functions as one unit with all muscles contracting and relaxing in relation to each other. This allows your core to constantly adapt to your body’s position in space and allow for successful and efficient movement such as walking, squatting, reaching, bending, or lifting!

Why is your core important?

Having a strong core makes it easier for you to do a variety of activities. Your core supports your body as you do things such as walk, squat, run, and swing a golf club. But also functional activities like reaching to the top shelf and bending down to tie your shoes. Strong core muscles are important for athletes in most sports, as weak core muscles lead to more fatigue and injuries.

Weak core muscles can also leave you susceptible to poor posture, acute and chronic lower back pain and muscle injuries. Strengthening core muscles is shown to help improve a variety of lower back pain.

Core exercises can help you reach your fitness goals and are integral for most rehab protocols!

Aerobic exercise and muscular fitness are the primary elements of most fitness programs. But to have a well-rounded fitness program, it would be a good idea to consider including core exercises as well.

Whether you’re a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program that includes core exercise is the best way to reach your fitness goals.

Talk with almost any physiotherapist, and they will tell you that having a strong core will also help to prevent a variety of injuries. Core strengthening is one of the tools utilised by many physiotherapists to treat and prevent lower back pain. However, it is also used in rehabilitation for patients with degenerative conditions like Multiple Sclerosis and MND.

Your core is used for almost every movement that you make as a human. Always remember how vital this part of your body truely is when you design and implement a fitness program! Are you ready to start strengthening your core? Don’t wait, talk to your physiotherapist today to learn more about the many way that core strengthening can benefit you!

Written by Hayley Wright

What are the benefits of walking and how to start your own program!

October 9, 2019 by Lyndsey Henderson Leave a Comment

Over the past several decades a poor approach of waiting until there’s a problem with our bodies before doing something has taken hold in society.

If, however, we work on tackling the root issue, we will see a broad improvement in all aspects of our health. We will also decrease the burden on the healthcare system! This method of tackling problems before they arise is called “preventative health.”

This article is geared at discussing one of the simplest and most effective ways of getting started with your own preventative health: walking.

Finding a nice location for your walk is recommended!

Is walking good for you?

The benefits of regular exercise and walking have been proven and documented over and over again within healthcare research. If you have ever wondered if walking promotes good health, here are some things to consider:

Walking is a great way to improve your cardiovascular fitness, as well as maintain strength and mobility in your joints.
A regular walking program can help to relieve pain associated with many common conditions such:
- Osteoarthritis
- Lower back and neck pain
- Hip pain
Walking burns calories and helps us maintain a healthy weight. This decreases our risk of developing a variety of common diseases such as:
- Type II Diabetes
- Asthma
- Heart Disease
- Some forms of cancer
Walking is a “load bearing” activity, and therefore helps to strengthen our bones and joints. It can help prevent the onset of osteoporosis.
Walking is excellent for your mental health
- It encourages the release of endorphins in our bodies. These endorphins help to make us feel sharper, happier and more full of vitality. This offers us a natural resistance to many forms of depression and poor mental health.
Walking has also been shown to decrease our risk for developing dementia. A condition that affects approximately 1 in 14 people over the age of 65.
Walking can be a social event, something that can be enjoyed with friends and family!

How can I begin my own walking program?

You may be asking yourself “how do I get started?” It can be as simple as heading outdoors and starting to walk. Before you begin here are a few tips that will help you design a walking program, have more fun, and ensure success:

Consult your Physiotherapist or GP:
1. It’s very important to get medical advice to determine safe limits for exercise and activity, especially if you have not been very active in quite a while.
2. Discussing your health and past medical history with your Physiotherapist or GP will ensure that your walking program is safe.
Set some Goals!!
1. You should start setting yourself realistic and achievable goals over a time period of weeks and even months
2. This is a great way to make sure that your walking program is a success! It will help you stick with it in the long-run, always working towards your next goal!
3. Remember not to push yourself too hard at the start. Gradually increase the duration or distance that you plan on walking as your fitness levels rises
Find a friend to share the walk with!
1. Walking improves your mental well-being just as it improves your physical health. Sharing the walk with a friend, family member, or walking group helps to maximise the mental benefits of walking. It adds an extra level of satisfaction to the activity!

If you are considering starting a regular walking or exercise program, make sure to consult your GP and call us at My Mobile Physio today! We take pride in guiding your first steps towards preventative healthcare – https://mymobilephysio.com.au/our-services/

The Relationship Between Posture and Neck Pain

May 30, 2019 by Lyndsey Henderson Leave a Comment

Why does our posture affect our neck?

It is extremely common for neck pain to have a direct relationship with poor posture. When the alignment of the head and spine is out of line, the neck is more prone to injury. Often this mal-alignment is due to the effects of wear and tear over time, poor posture due to work place ergonomics and repetition of action with poor posture.

One of the most common imbalances between the spine and the neck is due to the nature of our work lives and time spent at the computer and tablets. This bad habit results in an increased rolled forward head posture. Chronic or recurrent neck pain can be severely debilitating and often accompanied by upper back pain, scapulae pain and headaches. These symptoms, along with tight neck muscles and stiff joints, can make even the simplest daily activities painful for our patients.

The most common condition that contributes to neck pain is a forward head and rounded shoulder posture.

Excessive Forward Head Position Can Lead to Several Problems…

The forward pull of the weight of the head puts undue stress on the vertebrae of the lower neck. This contributes to degenerative disc disease and other degenerative neck problems.

This posture causes the muscles of the upper back to continually overwork to counterbalance the pull of gravity on the forward head.

This position is often accompanied by forward shoulders and a rounded upper back. This not only feeds into the neck problem but can also cause shoulder pain.

Long term abnormal neck posture leads to muscle strain, disc herniation, arthritis, nerve irritation and instability. The pressure on the neck from altered posture can cause this to occur.

How you can improve your posture related neck pain?

You can correct your posture simply when standing or sitting, by doing the following 4 things:

Adjusting your pelvis to roll forwards slightly

Lifting your chest gently

Nodding your chin slightly

Relaxing your shoulders.

How can physiotherapy help you?

An expert physiotherapist can identify where your posture is weak. They can then provide you with some simple advice to achieve and maintain a pain free posture.

6 hot tips for better posture and reducing neck pain…

1. Ensure your workstation is set up to help you sit properly. Speak to one of our physios to organise a work place or office assessment.

2. Stretch and change position frequently while you are working as per instructions from our physios.

3. Try not to sleep on your stomach, which overextends your neck.

4. Choose a supportive pillow for neck support while you sleep. If unsure of what type suits your body best, please speak to a physiotherapist or someone who is an expert in the area.

5. Combat the muscle-tightening effects of stress with relaxation techniques.

6. Exercise regularly to improve muscle tone and posture.

You’ve got neck pain, so what next?

An appropriate postural assessment can address many of the symptoms that come with neck pain. It will also prevent recurrence or worsening of the condition. Do you or someone you know suffer from neck pain that you believe may be referred from poor posture? Contact your physio today!

Why I Love Mobile Physio!

May 24, 2019 by Hayley Wright Leave a Comment

I am delighted to finally be working as a Mobile Physio! Having done the rounds of clinics, hospitals and rehabilitation for ten years now, I am finally working with people on what really matters to them. And that is what you can do in your own home. No more trying to translate exercises into an imaginary home environment. Let’s get you there, together!

Your time and energy is important!

Over the years I have often seen clients arrive who are not ‘raring to go’, having had to make the journey in to see us. Don’t start your valuable session already tired from driving, walking, public transport, etc.

You will get the most out of your Physio sessions if you have some energy to burn, and are relaxed in your own home. Let’s use all of that energy to do the things you really need to do.

The true meaning of functional practice

There is often no other way of really replicating the tasks you do at home, other than actually doing them! Having a Physio in your home can make a huge difference as we are able to see what you are doing wrong and make adjustments. Whether that means lifting your toddler, getting in and out of bed, tending your garden, hanging out your washing, or navigating the steps into your house. We want to find a way to make these easier for you.

Whether the cause is weakness caused by a Neurological condition such as a Stroke, Parkinson’s disease or Multiple Sclerosis, low back pain, balance problems, a recent surgery, or any other number of factors. At the end of the day, making your function more efficient means expending less energy on those tasks. That means more energy for other things in your life, and feeling more in control of your life.

Remember your exercises!

I would say that 90% of people have difficulty motivating themselves to do their physio exercise homework! However, when we complete these together in your home, you are much more likely to do them. Think balance exercises at the kitchen counter while waiting for the kettle to boil, or microwave to ping! Chair exercises in the TV ad breaks with resistance bands, weights or pedals. There are so many options, you will be surprised at what you can do! Having the memory of doing these with a physio, and having fun, will motivate you to continue with these independently.

Carry-over

Once we have identified your current problems. Then worked together to formulate your goals, and have you started on your exercise program – what’s next? Let’s ensure that has translated into lasting improvements for you! Whether that is simply maintaining your function, or whether you want to move the goal-posts to achieve an even bigger goal. We can discuss this to see what your options are. We want you to keep going on this journey of self-improvement so that you can make the most of what you’ve got!