Five Dock Physio in Five Dock, New South Wales, Australia | Medical centre

Five Dock Physio

Locality: Five Dock, New South Wales, Australia

Phone: +61 2 9713 4284

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• Medical and health
• Medical centre
• Physical therapist

25.01.2022 Spiky/Trigger Ball Series! So what is this all about? An effective method of loosening or releasing tight muscles - aside from stretching - is the use of a spiky/trigger ball! In most cases, an object with the firmness of a tennis ball or more, can work just as well! Depending on how much pressure one chooses to apply, the feel of the release may differ, it may range from as light as a nice massage, to the feel second to that of an elbow in the right spot!... In this upcoming series, well be exploring the different muscles youll be able to release. From how long to stay on the ball, do I move or not move? Is it supposed to feel excruciating? Do I do it before or after exercise? Can I do it during? All these questions and more, will be answered throughout the series, where well guide you through the process in a safe, easy and concise manner! If there are any muscles youd like to know how to release, be sure to drop a comment and well do our best to make sure youre covered! So have your spiky/trigger/tennis balls ready! And if you dont have a spiky ball, drop on in, well usually have a bunch of them in stock! Catch you next week for the first video! Till then, stay long, light & loose!

25.01.2022 Supporting Drummoyne Power and Canada Bay Cannons clubs and helping to keep the players on the oval is one of our most enjoyable jobs. Drummoyne oval clearly one of the best AFL suburban ground in Sydney!

24.01.2022 Can't reach your toes? Everyone’s got tight hamstrings, right? Well Not exactly, but it can still be a common issue. [The Hamstrings are the group of muscles at the back of the thigh!]... For the very straight-forward cases where the hamstrings just need to chill out to allow us to function we have this release. Try it. Love it. It’s fun. "Fun." Tag someone who has trouble touching their toes. Tell them it’s all going to be okay. Music: bensound.com

24.01.2022 So nice, youve gotta do it twice. Were sticking to the traps! Just in case the first method hasnt done too much for you, or hasnt quite hit the right spot, try this way! The bonus here being, you get to lie down! Try it, enjoy it, and tag another friend with tight traps!... Oh, and remember! These releases work just as well with either trigger ball, spiky ball, or even a tennis ball! Music: bensound.com

24.01.2022 Stop SLOUCHING! In the act of slouching, the chest - or pecs - shorten, and get used to the position they’re placed in, and they adopt that as a new, and temporary ‘standard’ position. A really simple way to see if this is the case is to stand up, yeah, like right now. Well, not if you’re on a train or something, or maybe you can anyway.... Reach behind you. Deep stretch? Feel the pull through your chest? Not going as far as you expected? Yes, yes and yes? Boom. Tight pecs. Think you might know someone with tight pecs? Tag ‘em. Tell them it’ll be a better world without tight pecs. Music: bensound.com

23.01.2022 Its become an annual tradition for the staff to smash and share a gingerbread house before going on our Christmas party! Thanks to Liz at Lifestyle Consultations for the awesome and delicious Christmas present!

23.01.2022 Just because youre indoors, doesnt mean you cant exercise! Heres Jason & Dan cranking out some push-ups, look at those triceps!

23.01.2022 Have you ever felt your feet being stiff, or just not too movable? Perhaps you havent actually even thought about it, and yet, they are our only two consistent points of contact with the ground! All day! Flat Feet? High Arches? Tight calves? Pain in the soles of your feet? Especially that dreaded Plantar Fasciitis? All these things can be amplified by tight or fatigued feet!... So lets show those hard-working muscles in the feet some love! This release may be uncomfortable at first, but it is in no way meant to be excruciating! Think of this as a solid foot massage, and enjoy the freedom of freer feeling and relaxed feet. Know someone who likes a foot massage? Tag em! Music: bensound.com

23.01.2022 Lower Back Pain? The scale goes from: It just feels a little tight, should be alright. To Ahhh I can't move... Well, one of the more common culprits: The QL! The QL, or Quadratus Lumborum, is a SUPER important deep muscle in our back that helps mainly with stabilizing our posture and for when we side-bend or extend backwards! To release this muscle can mean a whole bunch of pressure being lifted off your lower back, and consequently, the pain & discomfort too! Imagine that, reducing or eliminating lower back pain! There must be someone you know you have to tag. Do it! Music: bensound.com

21.01.2022 Hey there! Got a stiff and sore neck? Try this simple and effective stretch! Holding each position for 10-15 seconds will be more than enough to give you some relief anytime youre stuck at a desk or even if youve just woken up with a non-compliant neck! Let us know how you go! And be sure to stay tuned for more! As always, stay long, light & loose!... Music: bensound.com

21.01.2022 Thanks to the Canada Bay Cannons for sharing a awesome night. An honour and privilege to be able to support such a great club!

21.01.2022 The more you exercise, the better chance you have of avoiding getting sick! We know it seems silly to ask people to stay active right now, when gyms are closing and were all being told to stay home. But if there is anything you can do to squeeze in a bit of exercise, it will naturally strengthen your immune system. Watch this space for home exercise ideas in the coming days and weeks. And please dont forget to keep washing your hands frequently with soap, cough into the crook of your elbow, and staying home if you are unwell!

21.01.2022 Ahhhh yes. The #traps. The ones that are ALWAYS tight or OVERACTIVE or UNDERACTIVE. [By ‘traps’ we usually mean the UPPER traps. The ones that sit between the junction of your neck and shoulder - think tackling something.] Well. If you’ve seen your physio and they’ve advised they’re actually tight and troublesome, let us provide you with an avenue for releasing and relaxing them.... Tag all your buddies. Let us all release our traps in #ISO, together. Music: bensound.com

19.01.2022 The last hurrah for our U17 Cannons was a hugely significant match... and the #midweekmatchreport online on our blog does it justice. https://canadabaycannons....com.au/under-17s-last-hurrah-v-pe/ (And, just quietly, thank goodness our Silver Sponsor Five Dock Physio was there to keep the players taped up and iced up. Thanks Nelson!)

18.01.2022 Christmas lunch with the Five Dock Physio Team! Special guest Liz from Lifestyle Consulting! We will still be around all the way until Christmastime, so feel free to give us a ring!

17.01.2022 Feeling hunched over and tight from working from home/studying/in isolation? Dont worry, were right there with you, introducing our postural reset series, specifically targeting that slumped posture, to help get us through our day a little easier! First up, an easy but often overlooked stretch! Try this stretch out to open up the chest and give your torso a good postural reset! Let us know how you go! And be sure to keep a look out for our next video!... As always, stay long, light & loose! Music: bensound.com

16.01.2022 Now for a lower body stretch that may also help you out with relieving a little back pain too! Staying in a bent position (ie. sitting, hunched forward) for prolonged periods tends to make our hip muscles tighten up, making our backs work much harder to pull us back up to standing tall! So to help our poor backs a little, stretch out them hip flexors! And remember, stay long, light and loose! Music: bensound.com

16.01.2022 We are continuing to look after our patients! Extra precautionary measures have been taken to make sure all our surfaces and equipment are well sanitised. Your health is our priority. If you have any questions about our services, or would like to inquire about our online video consults, PM us or give us a buzz!

16.01.2022 Tight calves? Stretching it out isn’t quite doing it for you? Well. Try this out. A little uncomfortable or sore...... Okay, okay, more like sore, sore... BUT! TOTALLY worth the way your calves will feel after. [Much like after you see us!] Tag a friend with tight calves & let us know how you go! Music: bensound.com

16.01.2022 Until such time as the world ends, we will act as though it intends to spin on. - Samuel L. Jackson (as Nick Fury) We are still open, and here to help you stay fit and healthy!

15.01.2022 Weve been advised by the Minister of Health to remain open and continue serving our patients. Our goal is to ensure your health in every way at this time. If you have any questions or concerns, please PM us or give us a call.

15.01.2022 Pilates! Pilates! Pilates! Just a quick announcement! Our final class of the year will be today!... 23rd December 2020 But fear not! We shall be resuming on: 6th January 2021! Wishing everyone a safe and Merry Christmas! Remember to stay long, light and loose! If you have any issues or ailments, feel free to shoot us a call, or click below to book online!

13.01.2022 From the Team at Five Dock Physio!

13.01.2022 Getting prepped for a Five Dock Physio altitude session at CA Rozelle

13.01.2022 Dear friends and patients of Five Dock Physio, below is a letter from our principal physio, Jason: I am writing this letter to reassure you that we are still open and available to help you as necessary. If you want to see one of the physiotherapists at the clinic we are open and available in our regular capacity. For those of you who are concerned or not able to make it into the clinic, we have increased our services to include remote video or phone consultations. This will ...be new to many of you, although it is something that our practitioners have used for many years to assist our patients in rural or remote areas. If you would like to have your consultation remotely, please call or email Dan and he can talk you through the process. (02 9713 4284, [email protected]) A remote consultation will be very similar to a regular in-clinic consultation, your physiotherapist will analyse your condition, ask the regular questions and guide you through ways to help you return to full fitness. They can review your current exercises and upgrade them as necessary. We will be able to answer any questions you have and ensure you are doing all the right things at home. For those of you who have been joining us for our group fitness classes, these classes are available to you at home as well. Our physiotherapist will be live-streaming the class. If you wish to join this class, please contact us and we will provide you with a login code and web address to access. The classes will be run at the usual times, 6pm on Mondays and Wednesdays and 10am Friday. As the demand increases, we will increase the number of class times available. We appreciate your continual support during this uncertain time, we hope that we can continue to provide a high quality of healthcare and keep everyone moving. If you need anything we are still as always just a call away!

12.01.2022 The Five Dock Physio team wishes you a wonderful and healthy Merry Christmas! Were thankful for another year of blessings and joy with our patients. For availabilities between Christmas and New Year, give us a call or shoot us a PM.

12.01.2022 Have you ever felt your feet being stiff, or just not too movable? Perhaps you haven’t actually even thought about it, and yet, they are our only two consistent points of contact with the ground! All day! Flat Feet? High Arches? Tight calves? Pain in the soles of your feet? Especially that dreaded Plantar Fasciitis? All these things can be amplified by tight or fatigued feet!... So let’s show those hard-working muscles in the feet some love! This release may be uncomfortable at first, but it is in no way meant to be excruciating! Think of this as a solid foot massage, and enjoy the freedom of freer feeling and relaxed feet. Know someone who likes a foot massage? Tag ‘em! Music: bensound.com

11.01.2022 So nice, you've gotta do it twice. We're sticking to the traps! Just in case the first method hasn't done too much for you, or hasn't quite hit the right spot, try this way! The bonus here being, you get to lie down! Try it, enjoy it, and tag another friend with tight traps!... Oh, and remember! These releases work just as well with either trigger ball, spiky ball, or even a tennis ball! Music: bensound.com

11.01.2022 Christmas bonding!

11.01.2022 This is an interesting read, most importantly starting and maintaining an active lifestyle will ensure you get the best out of your body.

09.01.2022 Open for business!

08.01.2022 Hey hey hey! That was around 6:30 this morning, look at that rising sun! Beautiful aint it? Hopefully your week has either been restful or productive, or a healthy balance of both! If the body hasnt been playing ball, you know how to reach us! With that, the Five Dock Physio Team wishes you a happy and safe weekend! Also! To keep you rolling, weve got a load of helpful tips and releases coming your way over the next few weeks. On what, you ask? Lets just say well be d...eveloping your love-hate relationship with the spiky ball, lacrosse ball or tennis ball! So definitely stay tuned! Muahaha! Till then, stay long, light & loose!

08.01.2022 Here are Rex and Dom demonstrating a solid plank hold for the other online participants! For information about our online (Zoom) pilates class, give us a call or send us a message.

08.01.2022 Back to reality! We hope everyone’s had an awesome long weekend! Despite the little bouts of wind, it was a gorgeous couple of days! However!... If a long drive away has stiffened up your neck, back or hips... Or if lounging awkwardly has resulted in some aches or pains... Give us a buzz, or book online! We’ll have you right as rain before you know it!

06.01.2022 Zoom Pilates continues! Our usual Pilates classes which we started offering online (via Zoom) earlier this year will continue! Weve had a good response, as its been both convenient, and suitable for those whod like to join us from the comfort of their own homes. Its extremely easy to get started! Once you download the app (see links below), well send you through our Meeting ID + code, and youre in!... Our classes run on: Mon& Wed evenings at 6:00PM Friday mornings at 10:00AM Classes are usually 45-60 minutes During these uncertain times - courtesy of COVID-19 - if this is something that youd be interested in, give us a call for more details! Hope to see you soon! For iPhone/iPad users: https://apps.apple.com//app/zoom-cloud-meetings/id546505307 For Android users: https://play.google.com/store/apps/details

06.01.2022 To our lovely Five Dock Physio clients, There is nothing more important to us than your health and the health of your physicians at this time. As important as it is to self-quarantine (if you are ill), your physical condition is just as important in keeping up your strength and immune system! If youre in pain or in need of treatment to perform your daily tasks, you dont need to cope with your injury alone! We are still open. ... To ensure the safety of all involved - and to continue with your treatment & management - we ask that you let us know if any of the following apply to you prior to your appointment: - If you have travelled overseas in the last 14 days - If you have been in contact with someone who has the virus or has cough/flu-like symptoms. - If you yourself have any cough/flu-like symptoms (ie. shortness of breath, fever, cough, sore throat) If none of these apply to you, then we strongly recommend the continuation of your treatment! Our clinic and staff are extremely diligent in upholding our standard of cleanliness and hygiene and will continue doing so with our additional infection control protocols in response to COVID-19. If you have any questions or concerns at all about your situation or appointment, please feel free to contact us on 9713 4284! Stay long, stay light, stay loose. - Your Five Dock Physio Team

06.01.2022 As Dan moves onto a new, exciting chapter of both his career and life, wed like to take this chance to express our deepest gratitude and appreciation for everything hes done for both the FDP Team and its clientele. Not only was he an integral part of the team, and the key to how smoothly our operations ran, he was a boundlessly patient and hardworking soul, who always sought to make everyones life just that much easier! Saying that well miss him would definitely be a major understatement! All the best Dan! We wont say goodbye, instead well say many thanks, and stay in touch! Oh! As always, stay long, light and loose!

06.01.2022 Knees coming in when you squat or lunge? Uncontrollably? The muscles of the inside thigh are a group of muscles that keep the legs together at varying degrees. They are usually overlooked as it may be more difficult to sense if they are tight or not! (They are also quite tender if it’s the first time you’re trying to release them! So please, EASE into it!)... It’s fun right? If you know what I mean by fun, tag someone! Let them enjoy this experience! Music: bensound.com

06.01.2022 Acupuncture and Dry Needling, whats the difference? Both treatments use acupuncture needles, but work off different systems! Acupuncture is based off the meridian system (dealing with life energy - Qi - for those whove heard of it from Chinese medicine) Our practitioners use a technique called Dry Needling, which generally uses the needles to assist in the relaxation of the muscle (more accurately, the myofascial trigger points) whilst encouraging blood flow to the area. ... The aims of Dry Needling include: - Loosening tight musculature - Targeting deeper muscles - Improving joint spaces post-injury/surgery - Promoting scar healing So if youve had any of the above, Dry Needling may be just the right mode of something different to try! Of course we advise getting your condition assessed with us first, and then discussing with one of our Physios to see if itll be an effective treatment for you! If you have any questions or are interested, please feel free to leave a comment, inquire at your next consult or give us a buzz! Stay long, light & loose!

06.01.2022 Five Dock Physio, this is Ada speaking! You may have heard this in place of Dan over the past couple of weeks, so let us officially introduce to you the newest addition to the Five Dock Physio Team! Ada!... With her experience, shell be handling all things front of house. From booking the most convenient appointments for you, to handling any queries or issues you may have! So give us a buzz or shoot us an email, Ada will be happy to help! Welcome to the team, Ada!

05.01.2022 All the best Dan! We wont say goodbye, instead well say many thanks, and stay in touch!

05.01.2022 Tightness at the front of your thighs? This can be felt during running, sitting, or squatting If so, maybe it’s time you let them go a little Release them!... BONUS: Doing this also takes a lot of pressure off your knees! Do the following release, to complete the releasing phase! And yes, you’ll be saying... Oh my quads! (There, I did it, and I’m not even sorry.) Music: bensound.com

05.01.2022 Wishing you a festive and injury-free holiday season! Our physios will be available between Christmas and New Years for appointments. Click "Book Now" for online bookings, or give us a call!

04.01.2022 Hello lovely people!! A quick update of our OPENING hours over Christmas and New Years! Mon 28th Dec - CLOSED... Tue 29th Dec - OPEN (7:00am - 7:00pm) Wed 30th Dec - OPEN (7:00am - 7:00pm) Thu 31st Dec - OPEN (7:00am - 7:00pm) Fri 1st Jan - CLOSED Sat 2nd Jan - CLOSED We will be resuming our NORMAL business hours on: Wednesday 4th January 2021! So if you need us, give us a buzz, or click below to book online! And that’s that! Please carry on enjoying this Christmas and New Years break! Ciao!

04.01.2022 Keeping the boys and girls of the Canada Bay Cannons firing!

04.01.2022 Sitting at a desk all day working, whether it be typing all day, or scrolling through your mountains of emails may cause the hands, fingers and even elbows to get fatigued! A good way to relieve the tension in these areas are to stretch out the forearms! These get tight after prolonged and repetitive use, so try out these stretches when youre taking a break, or before/after work! Hold these stretches for a good 10-15 seconds, repeating when you feel necessary, or even if it ...just feels good! As always, stay long, light and loose! Music: bensound.com

03.01.2022 Our faithful physio Dominic has been running our pilates classes three times a week, but we are happy to announce that we have added a Thursday class! Pilates is an excellent exercise routine for those who are seeking to increase overall health, strengthen their core, and just feel better about their well-being. We welcome participants of all ages and fitness levels! Mondays: 6pm-7pm... Wednesdays: 6pm-7pm Thursdays: 10am-11am Fridays: 10am-11am Come join Dom and the Five Dock fam!

03.01.2022 Bottom, Backside, Booty, Kaboose! Having trouble feeling your glutes during exercise? Or are they cramping quickly when you go to use them? Or do they just feel plain tight? Like it’s a chore even to bring your knees to your chest?... If any one or more of these ring true (or all of them do)... It’s probably time to release the glutes! So if you know any tight-arses, tag ‘em and let ‘em know! Tight-arses, obviously referring to those with tight glutes! Music: bensound.com

02.01.2022 We are offering online video consults! Our clinic is still open and available to help you stay healthy and injury-free, but if you do not wish to visit in person at this time, our physios are available to chat to you over Zoom, Facetime, or Google Hangouts. If you would like to inquire about this option, please PM us or give us a call!

02.01.2022 Hey guys! Just a reminder to stay safe, mask up + social distance if youre headed out, and to stay away from the COVID hotspots this weekend if you can! If youre feeling symptomatic, be sure to self-isolate, and get tested/see your doctor ASAP! If you need to reschedule your appointment with us, dont hesitate to give us a buzz!... To see live-updated map on the current situation ie. how many cases there are, where the hotspots are etc. check out this link below! Stay safe & stay long, light and loose! https://www.nsw.gov.au/covid-19/find-facts-about-covid-19

01.01.2022 #skiploadofgear

01.01.2022 Its Friday! Hope everyones had a productive (and safe!) week! Stretching and resting when necessary, and giving us a buzz for all the things that may need a little extra attention! Were still here - ... 7:00AM - 7:00PM weekdays 7:00AM - midday Saturdays - staying hygienic and ready to fix anyone that may need fixing! So have a great weekend, be it a quiet one or a busy one! Take care, stay long, light & loose!

01.01.2022 Ahhhh yes. The #traps. The ones that are ALWAYS tight or OVERACTIVE or UNDERACTIVE. [By traps we usually mean the UPPER traps. The ones that sit between the junction of your neck and shoulder - think tackling something.] Well. If youve seen your physio and theyve advised theyre actually tight and troublesome, let us provide you with an avenue for releasing and relaxing them.... Tag all your buddies. Let us all release our traps in #ISO, together. Music: bensound.com

01.01.2022 Dear valued patients, Theres currently a bit of confusion around when we are allowed to leave our homes and when were not. Currently in the state of NSW, "obtaining medical care of health supplies" is a reasonable excuse for leaving your home. We are here to look after your whole body health, and this includes helping with any conditions that might arise from working from home or moving less. Weve taken strong measures to allow our patients to keep their distance from ea...ch other in our clinic, and weve strengthened our hygiene response. If you are in need of our physio services but still arent sure about coming in person, please to ask about our telehealth options, which allow you to engage our services from the comfort and safety of your home!