Alice Tarnawski, Physiotherapist | Medical and health

Alice Tarnawski, Physiotherapist

Phone: +61 2 9970 6595

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25.01.2022 A down-dog a day keeps the doctor away! Movement boosts your immunity so find a space and get movin' #internationalpilatesday... #pilates #physio #exercise #fitness #health #strength #yoga #physiotherapy See more

25.01.2022 Now if that's not a good reason to hydrate, I don't know what is! . The effects of dehydration on performance are so considerable that they effect both physical and mental capacity. . Dehydration = less blood volume which reduces our maximum cardiovascular output and can contribute to an increased core temperature.... . We are then less efficient at using glycogen stores and this can mean you break down muscle at a faster rate and hit fatigue earlier... mentally or physically! . If we're dehydrated when weight training, there is an increased release of the stress hormone cortisol (our fight or flight hormone), and this overruns or replaces our muscle building hormone testosterone. Not so good for gains. . This isn't just relevant for high level athletes but for anyone who wants to get stronger faster, perform at their best mental capacity and improve their overall wellness! . Drink up friends . . . . #physio #hyrate #water #physiotherapy #rehab #injuryprevention #exercise #performance See more

23.01.2022 Looking forward to chatting dockside with the lovely Debbie Dalziel from mysail.team this Wednesday evening at 7pm to talk all things sailing and fitness . Hope to see you there! (P.S. for busy bodies, the webinar will be recorded so you can check it out in your own time!)

22.01.2022 Feeling hippy? . If you're someone that suffers from tight hips, then give a few of these stretches a go . . In order:... Downward dog/hamstrings. Hip flexor plus a little inner thigh love. Pigeon pose - glutes and piriformis. Dynamic posterior capsule stretch. . Whilst stretching is an awesome way to feel temporary relief, if you're always feeling tight through your hips it might be a sign that your muscles want to be stronger. Rather than trying to stretch them out all the time, you might actually be better off working on the strength they're asking you for!! . When your hips start to feel more supported by stronger muscles they'll be likely to let you move further and that feeling of tightness will stop holding you back . Watch this space for some of my fave exercises for this! . As always if you're not sure what your body needs or if you have pain, you should touch base with a Physio or Exercise Physiologist to get to the bottom of it and make sure you're doing the right exercises for you. . . . #hips #hippy #stretch #lengthen #strengthen #exercise #stronger #physio #physiotherapy #health #pilates #yoga #move #cantgowronggettingstrong See more

21.01.2022 'Rona got your hip flexors tight and that back niggle saying hello again?. . Try this hip flexor stretch using a resistance band to get an epic release . . Lie on your tummy, then hook the band around your foot. Tuck your tailbone under by squeezing your glutes.... . Pull some tension on the band, before gently trying to activate your hip flexors by driving your knee forward into the ground. . Relax your leg and give the band a little pull to stretch the muscles you just activated. This should create a sweet stretch pain down the front of your hip and leg, NOT your back pain! . Repeat for as many reps as you feel your body needs. . Give it a go and enjoy hips so light you feel like tinkerbell . . As always check with your practitioner to make sure these exercises are right for you . . . . #hipflexors #physio #physiotherapy #theraband #stretch #exercise #pilates #lengthen #sweetpain #backpain #hippain See more

20.01.2022 Here we go! . South bound today with this one and the team of @pw_545 representing team @rpayc! . It's been a big few weeks in the lead up to Christmas and the 'Great Race' and we are pumped for what is shaping up to be a glam day of sunshine for the start on Sydney Harbour!!... . Wish us luck! . . . #sailing #physio #physiotherapy #sydneytohobart #hobart #sydney #yacht #offshore #prettywoman #excited #greatrace . @bodyworks.physiotherapy @angusjes @rpayc @cruising_yacht_club_australia See more

19.01.2022 'Everyone gets taught how to swim but not many of us get taught how to run'. Take a peek in your coffee break today at this awesome article by the ABC for a breakdown of running biomechanics and some tips on how to run more efficiently

19.01.2022 What a man!!! Don't let 'age' be your excuse to avoid activity or be the scape goat for your pain. Yes, this is an athlete, but all that means is that he took care of his body and has kept moving throughout his life and into old age. Too often I hear the phrase 'My back is sore because I'm old' or 'I'm too old to run, surf, sail, do Pilates or do Yoga'...... I challenge you to realise that maybe it's not age that's holding you back, maybe it's your belief system. 'Age' is self limiting. We know that those that keep moving are able to keep doing what they love well into their elder years. This is because they never stopped! Yes, it's gets harder. Yes, it's more common to experience pain. But this is not an excuse for your sedentary behavior. Change 'I'm old' to 'I just need to ease back into it' and get your doctor, physio, dietician and trainer onside. Age really is just a number. https://youtu.be/eWiP5T0QGnQ

13.01.2022 STOP RUNNING FROM YOUR PAIN (And be kind to your crew ) . As you might've heard I'm super excited to be taking expressions of interest for an 8-week online and iso-friendly sailing rehab program. This will be targeted specifically at helping yachties beat their back pain so they can hike and send it to their hearts content ! . If this sounds like something you could benefit from, hit me up with a DM or email [email protected] for more info!... . There's also scope for shoulder, knee, neck and elbow specific programs so that when we all get back on the water we go back fighting fit . If this interests you let me know! . Cheers @dinghyfeverphotography for capturing this moment at the @rpayc Dustbuster series last year . . . . #physio #fightingfit #strong #nopain #gains #physiotherapy #rehab #bekind #lowbackpain #sailing #sail #sendit #isofit #isolation #covid #painfree #backpain #kneepain #commonnotnormal See more

12.01.2022 Cheers to GoPro for capturing our best sides . The Corona crisis has us finding different ways to move now that we have had to take a break from sailing and the gym. So we've been spending a bit more time IN the water than on it with our free weekends, and how lucky are we that we got to go on this epic Anzac Day Adventure feat. fish, surf and sun (and if you have a keen eye you might even spot a drowning rat...).... So thank you again to those who have served, who will serve or who are serving, whose sacrifice means we get to live HERE and do THIS in our backyard. Lest we forget. P.S. No drowned rats were hurt in the making of this film . . . . #swim #ANZAC #snorkel #northernbeaches #exercise #physio #physiotherapy #gopro #surf #fish #northernbeaches #freshwater

12.01.2022 MYTHBUSTER MONDAY . Neck pain is one of the most common complaints I see and is becoming more prevalent amongst sedentary teens and adults... So how did you fare in this weeks 'neck-busters'? . #1)My neck pain is likely due to a slipped vertebrae or misalignment of my spine.... . FALSE . Neck pain is complex and is classified broadly depending on your individual signs and symptoms. Vertebrae are sturdy, strong bones that do not ‘slip’ or misalign unless they are subject to a high degree of force and velocity (maybe forgetting to deploy your parachute on your most recent skyjump??). . This means that the majority of neck pain falls into the category of ‘mechanical’ for which there can be a variety of contributing factors from muscle weakness through to more complex vestibular or proprioceptive dysfunction. (trouble with ‘balance’ or the way that your neck muscles communicate with your brain to tell you where they are and what they are doing). (Child’s et.,al 2008) . If you have recurring neck pain it’s important to touch base with a Physio who can properly diagnose you and make sure that you get the evidence based treatment appropriate to your presentation. . #2) Having poor posture contributes to the onset of neck pain. . TRUE! . Prolonged postures and poor movement patterns can, over time, contribute to the sensation of pain just as they can contribute to lower back or shoulder pain. If you spend most of your day squinting at your computer screen, taking regular breaks to move and change your posture can not only help reduce your pain, but also might make you more productive . #3) Neck pain is best diagnosed using scans. . FALSE! . Whilst a scan can be useful to diagnose serious pathologies like fractures or cancers, we are finding that they often show abnormalities in people who do not have pain (Boden et.al 1990). Furthermore, as you get older you are more likely to have something show on a scan that is not necessarily the direct cause of your symptoms. . This is why it’s important to touch base with your doctor or physio who will assess your whole clinical picture to come up with the right treatment plan! @ Sydney, Australia See more

09.01.2022 Heading home this morning after an epic journey South on Pretty Woman for my first Sydney Hobart Yacht Race . . The last week and a half has been a whirlwind, with some awesome sailing, great friends and a 'wicked' adventure through Tassie with plenty of ups and downs . Feeling so grateful for the ride! . Thanks to all of the incredible people who helped make it happen, including the Pretty Woman Syndicate- Richard, Michael, Russ and David, the Pretty Woman family, and... the hectic team at @bodyworksphysio for having my back (quite literally ). . See you all in the clinic this afternoon, ready to bring on a massive 2020 and keep smashing goals! . . . #physio #physiotherapy #sailing #rshyr #sydneytohobart #yacht #yachting #wicked #epic #bodyworks #prettywoman #rpayc #cyca #ryct #tasmania #hobart #sydney #homebound . @bodyworks.physiotherapy @angusjes @lbennett360 @pw_545 @rpayc @ Hobart International Airport See more

09.01.2022 So much fun making content today with the awesome and very talented @_sarawills_ . . Feeling so grateful for the wonderful people in my life, the amazing place we live and the adventures my physio career allows me! . Practicing gratitude is such a good way to press pause on a busy lifestyle and appreciate your WHY .... . What are you grateful for today? . #watchthisspace #physio #gratitude #physiotherapy #exercise #freshwater #fitness #health #healthymind #healthybody #growth #stretch #monday See more

07.01.2022 With the surf pumping this weekend, there are some sore bodies floating around the beaches right now . It looks like there are a few more big days left in the forecast so take on this quick dynamic flow to keep your bod going so you can make the most of the swell while it lasts. Note this vid is at 2x speed (sound on to hear Mal have a good whinge about his tight muscles ). 3-4x per side quad stretch.... 5x per side hamstring toe touches. 3-4x per side lunge to chest opener. 5x per side inner thigh stretch. Shake it out and psych up to nab the ride of your life (and maybe cop a few on the head too ). Feel free to get in touch if you're feeling this weekend's swell, this guy certainly didn't hesitate after his session at #palmbeach on Saturday and before yesterday's paddle at #manlybeach . Happy surfing crazy kids, I'm headed back to my cozy couch and blanket .

06.01.2022 Need a quick stretch flow for your tight lower back and hips? Give this little flow a go, and feel free to add in more repetitions as your body needs! This is in 2x so I could squeeze in all the goodness, but please take this one super slow to get the most out of each movement.... Side note: this is a great one for you yachties wanting to improve your mobility for on water adventures . . . #physio #physiotherapy #pilates #yoga #sailing #backpain #backpainbegone

05.01.2022 Here's a little snippet from one of my morning stretch sessions by the beach . I had about ten minutes to breathe and give my super tight hips, shoulders and hamstrings a little love after they had a big session in the gym the day before. I just picked a few movements that my body felt like it needed and went with the flow! . Stretching is one of the ways I practice mindfulness, as well as an awesome way to work on mobility. ... . Having mobile joints that can move throughout their whole range of motion is actually really important. We need mobility to perform a whole heap of daily tasks, from reaching for that missing lego under the lounge, to hanging out the washing. Mobility is not just necessarily only for keen yogis, it's important for all of us! . Are there any areas of your body that you are you keen to see some mobility drills for? Hit me up and watch this space! . . . #stretch #move #lengthen #breathe #physio #physiotherapy #morning #ritual #yogi #yoga #pilates #movement #motionislotion #mobility #functional See more

05.01.2022 After three months of making sourdough, walking the dog and doing puzzles, make sure that you ease back in to your gym routine now that we're back in action ! . So that you DON'T have to see me or my colleagues for an injury, make sure to warm up, start lighter on your pre-iso weights and check in with your trainer or physio for handy reminders on your form! . Happy lifting friends!... . . . Repost from @physioaustralia See more

05.01.2022 Mythbuster #3 . If I have knee pain or another injury, I need to back off from running to allow it to recover. . ... Maybe!... . This one is so individual and really depends on your goals and what the injury is... . You'll be glad to know that there are so many ways to modify your activities so that you can keep exercising, even with an injury. Sometimes this might mean a few days rest, sometimes it might mean just a slight reduction in your distance or pace. Keep in mind that this all depends on YOU as the individual and your goals. . Part of your road to recovery might include a graded running or exercise program to help you build up load tolerance and strength so that you can keep doing what you love. . Checking in with a Physio is a great way to make sure that your return to running is speedy and smooth as can be. It may be that your running program or style just needs a slight change to keep you going. . Rest is not always best! Keep in mind that if you have a niggle, structured exercise can be an important part of the rehabilitation and recovery process so have a chat with your fave physio or health pro and get moving and grooving again!! . . . #motionislotion #physio #physiotherapy #exercise #run #running #maybe #returntoplay #keeprunning #rehab #rehabilitation #jog #knees #kneepain See more

02.01.2022 An oldie, but a goodie . Such a great article by the ABC on the benefits of exercise for EVERYONE! It's never too late to start moving and grooving!!! Age really is just a number ... https://www.abc.net.au//exercise-age-longevity-no/11248194 See more

01.01.2022 https://m.facebook.com/story.php?story_fbid=10157265132774077&id=736509076