Activate Rehabilitation and Exercise in Forresters Beach | Medical and health

Activate Rehabilitation and Exercise

Locality: Forresters Beach

Phone: +61 424 328 678

Address: 41a Bellevue Road 2260 Forresters Beach, NSW, Australia

Website: http://www.activaterehab.com.au

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25.01.2022 Clinical practice guideline for assessment the and treatment of patellofemoral pain just published! Take a look at the resources below Link to full article in comments below

24.01.2022 Simple, practical and effective!

22.01.2022 Do you have back pain with deadlifts or squats? What if I told you the traditional back or hamstring stretches many doctors have prescribed in the past to fix b...ack pain is all WRONG? You see, your spine is like a very flexible rod. Each and every muscle that surrounds your spine, (from the abdominals on the front, to the big lat muscles on the back and even the smaller QL muscles deep inside) all have a role to play in creating stiffness to limit excessive movement and keep the back safe and injury free. Stretching feels good at the time because they change how your body perceives stress by activating small stretch receptors deep inside your muscles called muscle spindles. They however do not do anything to improve your ability to stabilize your spine and keep it safe. Instead I recommend starting the McGill Big 3 (a regimented progression of exercises from renowned back expert Dr. Stuart McGill) 1) Start with the curl up. Without allowing your low back to move at all, lift your head off the ground slightly and brace your anterior core muscles (hold for 10 seconds). 2) The side plank can be performed from the knee or progressed to a full side plank from the feet (hold for 10 seconds) 3) Last, perform the bird dog exercise with a 10 second hold in the extended position. Keep the core braced and limit any movement of the spine as the arms and legs move (hold for 10 seconds) These exercises are the foundation for improving core stability that when coupled with proper breathing and bracing during barbell movements can help you keep your spine safe for years to come! To read more about these exercises, WHY you should perform them, and how many to do - check out this blog article: https://squatuniversity.com//the-mcgill-big-3-for-core-st/

18.01.2022 Shoulder health gold

18.01.2022 What do you think?

16.01.2022 "6 Exercises To Strengthen Your Neck" . Tag someone that has neck pain . Neck pain is one of the most significant health problems worldwide, it is estimate...d that 22-70% of the population have neck pain at some time in their lives. It has also been suggested that the incidence of neck pain is increasing! It is ranked as the fourth leading cause of years lived with disability. Rates of reoccurrence and chronicity are reported to be high, which calls for preventive measures, or [P]Rehab! There is evidence suggesting you may reduce the risk of neck discomfort by approximately half with an exercise program. . Check out full article here: theprehabguys.com/prehab-your-neck-pain/ . It has been recommended with strong evidence for clinicians to consider cervical stabilization exercises for neck pain. Demonstrated here are 6 great exercises to help improve activation and strength of muscles surrounding the neck. Quadruped Banded Chin Tucks Prone Y's Neck Unsupported Chin Tuck With Rotation Prone T's Neck Unsupported Chin Tuck With Head Elevation Supine Chin Tuck With Head Supported . Check out the link in bio for the entire article which includes a FREE "Prehab Your Neck Pain" Program . Included are detailed video tutorials, instructions, sets, reps, hold times, days/week, etc! _____________________________________________ ' See more

11.01.2022 CRACK ADDICTS Many therapists use spinal manipulation because they believe it helps people, and it may, occasionally, a little bit, for a short while! Howeve...r spinal manipulation can also cause potential harm particularly when its explained poorly or not at all. Many people have unfounded and misinformed ideas of what manipulation does which could be considered harmful. Many assume the cracking sound with a manipulation is a vertebra being put back in place, or bones rubbing together! This is incorrect and potentially harmful as it suggests that the back is fragile and that professional help is needed to restore its normal alignment. It doesn’t These beliefs may also have unwanted consequences such as fear avoidance behaviors, progression to chronicity, and alterations in the perception of self-efficacy. More therapists need to recognise these concerns and if they use spinal manipulation ensure patients are fully informed that it does NOT push things back in, nor is it bones rubbing against each other, or any other silly misinformed nonsense! Or better still, more therapists should stop using manipulation completely and go and do something more worthwhile with their patients that have longer lasting effects and benefits, like exercise #CantGoWrongGettingStrong #spinalmanipulation #spinalmanipulationinstitute #spines #backpain #crack #physio #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #dpt #dptstudent #dptschool #chiro #chiropractic #chiropractor #chiropracticadjustment #osteo #osteotherapy #osteopathicmedicine #sportsphysio

11.01.2022 Don’t stop it, change it

08.01.2022 THE BEST EXERCISE AND DIET REVEALED! I often get asked "what's the best diet and exercise?" Looking at all the diet and exercise wars taking place on the battl...efield of social media, each side carefully cherry-picking their evidence to confirm their pre-existing beliefs, it's no wonder people are confused. I can easily sit down and create compelling arguments for high intensity interval training or slow steady aerobic exercise. I can also create equally compelling arguments for low carb/high protein or normal carb/average protein diets. There is an absolute metric tonne of published research on diet and exercise, some of it high quality and much of it complete rubbish (i.e., small number of subjects, poorly controlled, weak outcome measures, low statistical power, published in predatory open access online "journals"). But the truth is, it's not really all that complicated. We KNOW exercise is good for you. We KNOW eating less junk food is good for you. Mountains of epidemiological research supports this. However, the real smoking gun is ADHERENCE (your ability to stick with it). If you go on a "diet" and you can't stick with it because it's too restrictive, then it's NOT a good diet for you. If you start doing a certain type of exercise and you're miserable and can't stick with it, then it's not the right exercise for you. Bottom line: find an exercise you love and a nutrient-dense diet you can stick with over the long-term and then you will not only "lose weight" (i.e. fat) but are more likely to keep it off for good!

08.01.2022 Some interesting new research on hamstring Flexibility

08.01.2022 How many can you do?

08.01.2022 SHOULDER MRIs Yet again another study highlighting how scans alone can not be trusted. This time its shoulders!... Subjects with chronic shoulder pain in ONE shoulder had BOTH shoulders scanned! They found just as much ‘pathology’ in the pain FREE shoulder as they did in the PAINFUL shoulder. This again highlights how pain is NOT only dictated by things seen on scans! I have been scanning patients pain free shoulders for as long as I have been scanning their painful shoulders. I find it a great way to help patients realise that their structure doesn’t govern their issues or predict their future. Its also a great way to help patients understand that their pain maybe related to other factors. This is not to say that scans are useless or should never be done, just that clinicians need to realise that many things seen on scans in those WITH pain is also seen on scan in those WITHOUT pain. Full paper here https://www.ncbi.nlm.nih.gov/pubmed/31279721 #physio #physiotherapist #physiotherapy #physicaltherapy #sportsphysio #trainer #personaltrainer #coach #strengthcoach #osteo #osteopath #osteopathy #chiro #chiropractic #chiropractor #sportstherapy #rehab #rehabtherapy #myotherapy #kinesiotherapy #exercisephysiology #exercisephysiologist #dptstudent #shouldercomplex #cantgowronggettingstrong #MRI #Scans #Radiology #Orthopaedics

07.01.2022 Physio’s and AEP’s working together If you would like to know how to get the most out of your rehab - then read below. No one knows it all and chances are by working with BOTH a physio (acute injury management) and Accredited Exercise Physiologist (chronic injury management) you will exposed to all the knowledge you need to get the best OUTCOME for you!

06.01.2022 Stretching secrets you need to know OK, maybe they aren’t secrets, but these are some ‘shortcuts you should know. We know from studies out there that static s...tretching can lengthen muscle (actually add sarcomeres), but you need to do it 30 minutes per day per muscle group. How about something a little faster doc? How about taking advantage of the stretch reflex and reciprocal inhibition; or the reverse stretch Reciprocal inhibition is a topic we have spoken about before on our blog, social media and our PODcasts. 1st described in1923 by Sherrington, this diagram sums it up nicely. Note the direct connection from the spindle to the alpha motor neuron, which is via a Ia afferent fiber. When the spindle is stretched, and the pathway is intact, the muscle will contract. This its a straight forward stretch or inverse myotatic reflex. Remember, ANY kind of stretch or anything that changes the length of the spindle will effect it. So what happens when you do a nice, long, slow stretch? You ACTIVATE the spindle, which activates the alpha motor neuron. If you stretch long enough, you may fatigue the reflex. So why do we give folks long, slow stretches to perform? Good question! Certainly not to relax the muscle! So, how can we utilize this reflex? How about to activate a weak or lengthened muscle? Did you notice the other neuron in the picture? There is an axon collateral coming off the Ia afferent that goes to an inhibitory interneuron, which, in turn, inhibits the antagonist of what you just stretched or activated. So if you acitvate one muscle, you inhibit its antagonist, provided there are not too many other things acting on that inhibitory interneuron that may be inhibiting its activity. Yes, you can inhibit something that inhibits, which means you would essentially be exciting it. This is probably one of the many mechanisms that explain spasticity/hypertonicity How can we use this? How about to inhibit a hypertonic muscle? Lets take a common example: You have hypertonic hip flexors. You are reciprocally inhibiting your glute max. You stretch the hypertonic hip flexors, they become more hypertonic (but it feels so good, doesn’t it?) and subsequently inhibit the glute max more. Hmm. Not the clinical result you were hoping for? How about this: you apply slow stretch to the glutes (ie reverse stretch) and apply pressure to the perimeter, both of which activate the spindle and make the glutes contract more. This causes the reciprocal inhibition of the hip flexors. Cool, eh? Now lightly contract the glutes while you are applying a slow stretch to them; even MORE slow stretch; even MORE activation. Double cool, eh? Don’t believe me, try this on yourself, your clients, patients, willing family members and pets. Dr Ivo Waerlop, one of The Gait Guys #reciprocalinhibition #stretching #activestretching #reciprocalinhibition #reflex #lengtheningmuscles Image credit: https://commons.wikimedia.org//File:The_extensor_digitorum

04.01.2022 "What is the Rotator Cuff?" The rotator cuff (will reference as RC from here on out) is a group of 4 muscles and their associated tendons that span the shoulder... joint, or more anatomically speaking, the glenohumeral joint. https://buff.ly/2LEReYe #TPG #ThePrehabGuys

01.01.2022 I saw this quote the other day on a DNS instagram page, it is *allegedly a quote from the wise Prof. Kolar: "proper squatting preserves a parallel relationship ...between the diaphgram and the pelvic floor". We would tend to agree, hence why we pound sand on topics like, "do you have enough ankle dorsiflexion to descend into a reasonable squat, so as to not improperly complete the squat depth through foot/ankle eversion, thus driving internal limb rotation, which we know inhibits the glutes and changes the function of the pelvic floor. As usual, proper movement is about many things, and many things affect many things. Thank you Prof Kolar for your constant brilliance and sharing of your wisdom, always. Shawn and Ivo, the gait guys #squatting, #pelvicfloor, #ankledorsiflexion,