Amber Hanrahan Physiotherapist in Jandakot, Western Australia | Medical and health

Amber Hanrahan Physiotherapist

Locality: Jandakot, Western Australia

Address: 49 Armadale Road 6164 Jandakot, WA, Australia

Website: linktr.ee/AmberHanrahanPhysio

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• Physical therapist

25.01.2022 Roar Physio Christmas dinner to celebrate our growing team despite the challenges throughout the year I’m extremely grateful to work with a relaxed crew, that gets sh*t done! ... I’m in my element, working inside a gym helping people, help themselves My mission is to empower women during the childbearing years to prioritise their physical and mental health through movement and exercise Thanks @roar_physio for all the support & freedom over the last two years Crazy to think that if I didn’t approach Jack spontaneously, I wouldn’t be on this path It just goes to show... If you want something, GO FOR IT! You’ve got nothing to lose!! #roarphysio #workcrew #christmasdinner @ Raffles Hotel

25.01.2022 This special is open to ALL mums!!!! If you want to see all the strength workouts I've added this month, now is your time. Don't miss out!!

22.01.2022 I feel a positive change Women are having postnatal check-ups with their Women’s Health physio, even without having any issues to report. An extensive assessment ensures we can provide education and risk advice for possible problems that may happen in the future. As well as providing a personalised exercise program for the pelvic floor, abdominals and general exercise I started doing postnatal screening assessments in 2015 whilst I was working in a large private practi...ce, within a tertiary hospital. I was part of a team with six Women’s Health physiotherapists with differing levels of experience. For women that I flagged as having a pelvic organ prolapse or bladder & bowel dysfunction, I would refer on to the team and then observe those follow-up appointments. This was invaluable experience Before then in 2013, I was working on the maternity ward, seeing women in the first few days after having a baby. I would provide postnatal advice specific to their delivery. I would assess abdominal muscle separation and offered abdominal support garments including ‘tubigrip’ and @srchealth recovery shorts. I would provide ultrasound therapy for perineal trauma, including tearing, grazing, episiotomy, brushing, swelling and haemorrhoids. I would also provide laser therapy for painful, cracked, bleeding, blistered nipples. I’d run free education sessions on the ward for new mums, their partners & support people Currently I’m working in a small private clinic where I still perform postnatal screening assessments. I continue to work with my Women’s Health specialist colleagues to provide the best possible care for every woman after having a baby If you have had a baby (at any time in your life) it’s never too late to take care of yourself ‘postpartum’. Ask me if I may be able to help, otherwise I will point you in the right direction P.s Little did this guy know that he’d already spent months laying in this pregnancy pillow, no wonder why he found it so comfy yesterday. Not one peep! #postnatalcheck #perthphysio #womenshealth

22.01.2022 Talking wee’s Also trying to keep my videos to one minute... There’s lots to talk about on this topic though! In a postnatal assessment, it’s common to be asked a lot of questions about your Bladder & Bowel function ... It is optimal to empty your bladder between 5-7x during the day and once during the night, if not at all! Emptying your bladder to avoid bladder leakage ‘just-in-case’ can interfere with the automatic functioning between your bladder and your brain The bladder is a muscle so when it fills with urine, stretch receptors tell the brain that it’s time to empty. If you empty only with small volumes of urine, this message is relayed to the brain earlier, therefore giving you the urge to empty your bladder more frequently throughout the day Some examples include emptying before you leave the house, before exercise, or before a long car trip, or before leaving the shopping centre, or before bed I’m not saying you should hold off emptying if you are actually full! More that you should wait for a moderate to strong urge before emptying If this rings true to you, please discuss it with your Women’s Health physiotherapist or reach out and I’ll point you in the right direction

22.01.2022 There are numerous potential health benefits for women who exercise during and after pregnancy. After all, childbirth is often compared to a marathon and theref...ore, preparation should be considered. To coincide with #WomensHealthWeek, Vice-chair of Queensland chapter of the Womens, Mens and Pelvic Health group Brooke Dobo, APAM, and Men’s and Pelvic Health Physiotherapist Tory Toogood, MACP, contribute five evidence based practice points about the benefits of exercise during and after pregnancy. This #infographic is proudly brought to you by the Physiotherapy Research Foundation (#PRF) supporting research translation. Read the full article here: http://ow.ly/ys6a50Bjs8P #choosephysio #physiotherapy #pregnancy #exercise

22.01.2022 Incredibly proud of this lovely lady who participated in the Central Park Plunge on the weekend for @m_s_w_a Two years in a row didn’t make it any easier! I’m sure you’ll recognise this beautiful smile on the gym floor twice a week, every week! Giving it her all, every damn session ... @mswaevents

22.01.2022 Tips for Elbow Crutches 1. Get measured When standing with the arm relaxed by the side, the crutch handle should be in line with the wrist crease. The elbow ring should sit below the bent elbow. 2. ‘Step to’ pattern Crutches, sore leg, step together. ... 3. ‘Step thru’ pattern Crutches, sore leg, step over the sore leg. This encourages a normal walking pattern. 4. One crutch A progression when further weight-bearing is allowed. Having the crutch on the opposite side allows rhythmical opposite arm to leg swing. It also encourages the non-painful leg to take more weight. When the crutch is used on the same side, it encourages more loading through the sore leg and it’s just plain awkward!! 5. Down Stairs The BAD goes down .. 6. Up Stairs The GOOD goes up! 7. Drink holder optional - it’s probably the most common complaint I can’t even carry my cuppa! Well now you can my friends (make it a reusable with a lid) Anything I’ve missed?!

21.01.2022 Our next course of @fitrightphysio Aqua classes start NEXT WEEK! Course 7 bookings are now open I’m teaching three different types of classes to cater for ALL women! Bump&Me Aqua is our Pregnancy class suitable for all trimesters. This is beginner friendly and at the same time can be challenging enough for our fit mums who can no longer do their usual sports or exercise ... Baby&Me Aqua is our Early Postpartum class where you can bring your baby along to be minded by our volunteers whilst you exercise in the same area. There is an optional pool play after class for baby to participate in some developmental play to nursery rhymes Empower Aqua is suitable for Women who want to get sweaty (without getting sweaty), through cardiovascular, resistance and core strengthening exercises. We use all sorts of equipment to challenge the body in a variety of ways. Performing movements with speed allows us to make the most of water resistance. Oh and did I mention some HIIT training too?! Well we do it all. Come and see for yourself A pre-assessment with a women’s health physio is required for clearance to exercise and to check abdominal & pelvic floor muscle strength so I can tailor the classes to suit YOU! These 6-week courses are $210 ($35 per class). After the course starts, classes are $39 each. These costs are eligible for private health insurance rebates so please check with your provider if you are covered Come and workout with me! Book online via the link in my bio or visit www.fitright.physio #fitrightaqua #fitright #aquafitness #waterfitness #aquaaerobics #hydrotherapy

21.01.2022 Shoulder pain with / after Bench Press is very common and it's almost always due to poor technique. 'Impingement' and 'bursitis' are common terms thrown around.. But simply put, it's poor bio-mechanics causing irritation of innocent structures. This blog explains the optimal bar path to optimise your bench press. Rucci's Gym

20.01.2022 As early as the first trimester The uterus is growing riiiiight on top of the bladder. Until the second trimester, is drops back into the pelvic cavity where there’s a little more room. Well, not really But it makes more sense from that point on ... Amazes me how the female body just knows what to do! I’ve kissed my uninterrupted sleeps goodbye Where are all the pregnant mumma’s at?! Come and join us, in person or online @ Perth, Western Australia

17.01.2022 2 weeks out This weeks training felt a little harder. The heavy things are getting heavier Wednesday’s are my longg days. I train 5-6.30am. I work 7am til 1pm or however long it takes to finish my admin then I teach an online @fitrightphysio pregnancy class at 7pm. I’ve been trying to have at least an hour of down time in the arvo to read, rest or meditate. And this week, I fell asleep. Face down with my left arm above my head. No pillow. I woke up with a numb arm ... Thursday I woke up with neck pain. I couldn’t turn my head to the left. It was so stiff I had to turn my body to look around. I put a heat pack on went to work and booked myself in with my colleague Zoe @roar_physio for the afternoon. I kept it moving as best as I could til then. I felt better after treatment Friday I woke up and had forgotten all about my neck After work I had a gym date with @sarahconlan_stronggirlsclub at @ruccisgym where our competition will be held in 2 weeks time. My coach @elliot_ruccis_gym walked me around to show me the weird and wonderful things. It was quite the experience using the comp equipment, especially the squat bar that is heavier and thicker. It felt awkward on my back and for my grip. I also struggled to find my comfortable squat stance because I didn’t have to walk the bar back. A nice learning curve nevertheless For deadlifts I used the red 25kg plates, which made me feel legit Finished the week with an easy upper body sesh. I remembered to film most of it so I’ll be sharing some more of those exercises soon This weeks focus is hydrate, train, eat and sleep. Not much changes really #powerlifting #powerliftingcompprep #powerliftingcomp

17.01.2022 Our next course of @fitrightphysio classes start NEXT WEEK! Course 7 bookings are now open This Pregnancy online exercise class is suitable for ALL trimesters of pregnancy. A pre-lassessment with a women’s health physio is required so I can tailor the class to suit your needs This class is live 6pm AWST (GMT+8) and because it’s online, you can join me from anywhere in the state, country or the world (okay, a little ambitious)! ... If you can’t make the workouts in real-time, you’ll be able to watch them back via the recording link sent out after every class. This means you’ll have 7 days to watch back the recording as many times as you like Talk about value for money Speaking of which... This 6-week course is only $108 ($18 per class). After the course starts, classes are $20 each Come and workout with me! Book online via the link in my bio or visit www.fitright.physio #pregnancyexercises #onlineworkouts #antenatalclasses

17.01.2022 Latest workout is up!! Download the @kixxfit app and get moving OR schedule it now to be reminded during the week The best workout is the one that gets done!! ... I’ve been loving using the app myself. Especially meditations by @gabriella.de.mori and @darby_yogapilates, health tips with @carlathomas_juicymovement, workouts with @cal_oconnell, yoga with @shellmarie_yk and mobility work with @co3australia. There are so many coaches sharing movement, mindset and nutrition vids that are super convenient to watch from your mobile (or iPad!) I’m running a @tropeaka competition this week so keep an eye & ear out Happy training! #onlineworkout #homeworkout #kixxfit

16.01.2022 Our new Sunday ritual - Deadlift day! Comfortable at so decided to test it at 110kg. A little grip slip but I think I’ll have it next time Stoked to have recovered well! A little muscle soreness in my hamstrings, glutes, lower and upper back. Reassuring that is ALL working! ... Having sore muscles isn’t a sign of a GOOD workout though, it just means we’ve pushed our muscles to cause micro-damage. The normal inflammatory response heals the tissues to create bigger and stronger muscles over time This is often referred to as Delayed onset muscle soreness (DOMS) and occurs 24-48hours after training. Having muscular pain longer than this could be classified as a grade 1 muscle tear! Gentle movement and tensing the same muscle groups, along with light exercise (walk/cycle/swim) is recommended to ease the discomfort, along with warmth and gentle massage. Stretching the muscles is discouraged as it pulls the muscle fibres further apart as it’s healing! If pain persists, it might not be muscular and a review with a physiotherapist is recommended! As always, questions and comments are welcome Ciao for now!

15.01.2022 No excuses! I’ve been working with this beautiful lady for 3 years now. When she first came to see me, she was in debilitating pain. Daily tasks were a painful challenge. She was unable to bend forward, take the stairs nor stand up from a chair without using her arms. Getting dressed and comfortable for sleep were also a problem... Then came the ‘answer’ of Psoriatic Arthritis. Subsequent medical treatment and physiotherapy helped to manage the pain. Before and after... the diagnosis, we kept moving, despite pain and global stiffness We’ve progressed from body weight exercises to help with home & work tasks and gradually into resistance training with bands and weights I admire this lady for her persistence & patience whilst trusting the process over the YEARS

14.01.2022 I took some progress photos just after my powerlifting competition last month. I was in the best physical condition of my life. I was mentally in a very happy. I was the strongest of my life. And I was also 12 weeks pregnant (nauseous 24/7 and pretty tired!) My little foetus is 16 weeks today! I’m still feeling strong but I’m learning to surrender certain exercises in the gym. My body is starting to change and I’m loving watching my belly (and breasts!) grow. I have made... a promise to myself I will continue to love this vessel regardless, throughout this whole pregnancy journey and beyond! And I’m happier than ever as I get another month closer to holding my baby in my arms I’ll be sharing A LOT more Women’s Health & Fitness content in 2021 Til then, I’m retreating to reflect on 2020, spend time with family & friends and also taking a little break down south

13.01.2022 Mid course enrolments are now open! Places available in Bibra Lake and Melville aqua classes. DM me for the direct link to book www.fitright.physio/classes

13.01.2022 POWERLIFTING A new stimulus. A new direction. The goal posts have changed In 9 weeks time I’ll be competing in my first Powerlifting competition ... Last week I met with @dan_ruccis_gym from Rucci's Gym to get started and this week was my first week of coaching with @elliot_ruccis_gym Im so pumped for the journey, that’s the part I’m most keen about. The learnings have already started! Next month I was supposed to be running a marathon in Melbourne but as that was cancelled, I decided to focus on my strength training. My lovely friend Sarah Conlan told me about @ruccisgym novice competition. She didn’t really need to convince me, my heart said yes straight away! And with that comes the nerves, the excitement, and now the sore muscles ahhhh Right now I’m the strongest I’ve ever been.. And now I’m only getting stronger babbehhh!! Current PB’s Squat - 100kg Bench - 50kg Deadlift - 100kg Goals Squat - 120kg Bench - 60kg Deadlift - 120kg Moving my body is a privilege. I LOVE MY BODY for what it can do (well, for what my crazy mind makes it do) Happy Sunday P.s all of the other videos are up on Instagram

12.01.2022 I’ll be talking all about abdominal muscle separation after birth

12.01.2022 Handstands everyday for a month That is the goal! Last September I decided I wanted to work on my handstands. I’ve build up momentum and lots of hours upside down and I finally feel like I’m getting closer to a 30sec hold!!

10.01.2022 Sharon is doing the MSWA Central Park Plunge again this year and I believe she will be stronger than ever!! We’ve been working hard throughout the year to improve her grip strength, balance as well as leg and arm strength The true definition of determination! A diagnosis does NOT define you Please consider donating if you can

08.01.2022 Now is the perfect time to talk about abdominal muscle separation after birth Check out this super short chat with Cass on a topic that I could easily talk about for hours!!!!

07.01.2022 Vertigo Positional vertigo (BPPV) is something most physiotherapists can treat! It can occur after a knock to the head, viral illness, change in medications or severe motion sickness after travel, just to name a few! ... Symptoms of dizziness, like the world spinning around you, in combination with nausea, can really impact day to day activities. It may be triggered by rolling over in bed, sitting up from laying down, bending forward to pick something up off the ground, bending over for shoes and socks, even titling your head back like you would at the hairdresser or dentist! Most people who have mild symptoms just deal with it and avoid the aggravating positions and postures (and in some cases, even avoid the dentist!!) But it doesn’t have to be that way. Treatment is simple and extremely effective with a series of movements of the head and neck, one of which is shown in this video. This is just ONE of the few assessments and treatments for BPPV! I demonstrate the Dix Hallpike assessment, straight into the Epleys manoeuvre to assess and treat the left oblique semicircular canal of the inner ear. A positive test is symptom reproduction and torsional nystagmus of the eyes You may notice this gentleman’s gripping the bed and the change in his facial expressions throughout the different positions?! It can cause symptoms lasting 2-30 seconds and also trigger little ‘spins’ up to 10 minutes after the treatment, so it is recommended for the client to not drive home immediately or even better get a lift! Once familiar with the manoeuvre, it should be performed daily at home for two weeks, even if all symptoms have settled. Usually it only takes 1-2 treatments to resolve symptoms My mum was living with this for years. We went through two cycles in one day and then I forgot to ask her about it for about 3 months.. (sorry mum!) Thankfully she was a one hit wonder!!! [Video shared with permission] #bppv #vertigo

07.01.2022 Happy Monday Breathe deep. Fuel your body. Move your body. Do ONE thing for you. Smile at the simple things Happiness comes from within ... #mondaymood #smile #happinessisachoice

06.01.2022 Abdominal Muscle Separation after birth AKA Rectus Abdominus Diastasis (RAD) During pregnancy, the connective tissue between the rectus abdominus (6-pack muscles) stretches to make room for the growing baby ... After birth, the uterus shrinks and the skin, muscles and fascia do their best to return their ‘normal’ state. It can be six weeks (give or take) for a woman’s body to naturally recover after birth. After that, all of the soft tissues must be loaded to regain strength The first three** videos show different abdominal exercises to test the awareness and control of the muscles which gives me an idea of the integrity of the recovering soft tissues 1. Head and chest lift (see below) 2. Single leg lift and extend (on Instagram only) 3. Double leg lift with towel support 4. [2 weeks later] Double leg lift without towel support **you’ll have to head over to Instagram to see the other 3 videos related to this post! https://www.instagram.com/p/CE81pQdDeDz/?igshid=izrr0dow9ohe These are only a handful of the many ‘tests’ and exercise progressions I’ll give for abdominal muscle rehab There’s no one side fits all. I assess and then decide which exercises will be best for my client to work on, depending on her current capacity and compliance Most women are scared and confused about RAD, purely for the lack of understanding what movements and exercises are considered to be safe. Some are given generic exercises immediately after birth (which is good) but there comes a time where an individual assessment and tailored approach is best care for optimal outcomes. (Psssstt the best time is when mumma is ready to put in the work; and sometimes it’s just ONE exercise!) Muscles need progressive overload to continue to get stronger! The female body is AMAZING how it can cope with rapid growth and change. I’m equally amazed at how quickly it can regain strength after birth with appropriate, challenging exercises {Videos shared with permission} #rectusabdominis #diastasisrecti #abdominalseparation #postnatalrecovery

05.01.2022 PAIN A flare up of an old injury. Weightlifting isn’t to blame. Deadlifts aren’t to blame Holiday mode. Late nights. Change in routine. Interrupted sleep. Body changes. Hormonal changes. Sitting more. Short warm up. Head not in the game... Any of these could be to blame! ... But it’s most likely a combination of all, because pain is multifaceted I did my usual warm up for my whole body, I did my warm up sets, then in my first set at 75kg, I felt a sharp pull in my left lower back and buttock after just 3 reps. I could have easily ‘called it a day’ but I know better than that I decided to do some isometric hip thrusts, which I know targets my sore area. After doing body weight, then 20-40kg, I went back to deadlifts and I managed 3x6 with minimal pain. In between each set I did the pain relieving exercises THEN I called it a day! Naturally, I was stiff and sore that night and much the same the following day. The pain was worse after a period of inactivity (resting). It hurt to bend forward and backwards, it hurt to roll in bed, it hurt to get out of bed as well as the car From the moment I left the gym, I was doing my rehab exercises EVERY HOUR! Sounds crazy, and yes I tell my clients the same but when you’re in pain most of the day, it’s a great reminder to rehabilitate. Movement is the magic pill. The exercises will relieve the pain Exercise choice is important. Variety is important. Knowing what to do and having the right advice is important. It can be uncomfortable. People often think pain means there is damage, yet that’s not often the case Pain is an experience we feel, to let our brains know we should do something about it I’m going to share ALL the movements I’ve been doing over the last 36 hours (yes, my pain is already 80% better!) But first, a reminder that the painful incident isn’t always to blame. It could have happened when packing away the Christmas decorations (that’s next on the list!) If you suffer pain over this festive period, find a physiotherapist to help get you back in tip-top condition ASAP. Don’t let it snowball into weeks and months of niggly pain

04.01.2022 S&C for Physios A few points to note: Physiotherapists are in a good position to keep people active and doing the things they love most. Permitting we are working closely with the client, their coaches (S&C, sports, PTs) and other professionals ... Programming and sequencing is a challenge, even in the best situations. It can be difficult to get it ‘right’ so we must work together throughout their rehab. First by establishing exact goals, what’s working and how to implement changes moving forward Deadlifts and squats aren’t as simple as we think. They are complex moves that require skill, which requires time. Technique is dependent on body structure and some people are just not cut out for them! As much as we like to think we can prevent injury, it often happens as a result of many differing variables, some of which we can’t predict.. BUT We do know stretching has no effect on injury prevention AND Strength training limits acute injuries and overuse injuries [Lauersen et al 2014]. Some of the warm-ups in my previous videos are dynamic exercises that have supporting evidence to prevent injuries in sports. This is how the FIFA 11+ and Netball Knee programs came about. Check ‘em out! Merv is a totally captivating presenter, whom I found hilarious! Catherine catered for my plant based needs with so many delicious foods (including chocolate) cos that really matters Physio friends - get around it! If you’re lucky enough to nab a spot cos I missed out last year! #strengthandconditioning #physiotherapy #physiotherapist #professionaldevelopment #rehabilitation #perthphysio

03.01.2022 Wishing you a happy festive season However it may look for you this year I spent the morning with family, afternoon at the beach and the evening with my doggo and husband. And that’s all that I could ask for ... Sending LOVE to all corners of the globe. Thinking of those of you who may not be able to celebrate with family & friends AND those who find it difficult to celebrate at all

02.01.2022 Thanks to @tropeaka and @kixxfit I’m running a competition for you to WIN one of these goodies Açai powder OR SLEEP loose leaf tea ... Here’s what you need to do to be in the running: 1. Complete one of my Kixxfit workouts and leave a review at the end (send me a screenshot) 2. Let me know which workouts you’d like me to film next by commenting below Bonus points if you share to your story (and tag me!) TWO winners will be announced on Thursday 1st October (That’s next week...!) This competition is for Australian residents only #winwinwin #competition #freestuff #tropeaka #kixxfit #giveaway #acai #sleeptea #onlineworkouts @ Perth, Western Australia

02.01.2022 The kind of prac you want at a S&C course! 8RM Split squat And then being put though the exact feels - 3 sets with 3 mins rest....... ... That’ll teach us @optimise_rehab #splitsquat #splitsquats #programming #physiotherapy #rehabilitation

01.01.2022 Our next course of @fitrightphysio classes start NEXT WEEK! Course 7 bookings are now open This New Mums online exercise class is suitable for mums with babies as young as 6 weeks old, up until 12 months of age. I welcome mums with older children too! This is a beginner to intermediate mat-based class using weights, resistance bands and fitness ball Move the coffee table aside and set yourself up in front of the laptop (or tv if you’re tech savvy!) Bub can be withi...n arms reach without even having to pack the car nor leave the house!! A pre-assessment with a women’s health physio is required for clearance to exercise and more importantly, to check abdominal & pelvic floor muscle strength. This means I can tailor the classes to suit YOU! This class is live 12pm AWST (GMT+8) and because it’s online, you can join me from anywhere in the state, country or the world (okay, a little ambitious)! If you can’t make the workouts in real-time, you’ll be able to watch them back via the recording link sent out after every class. This means you’ll have 7 days to watch back the recording as many times as you like Now that’s value for money This 6-week course is only $108 ($18 per class). After the course starts, classes are $20 each Come and workout with me! Book online via the link in my bio or visit www.fitright.physio #postnatalworkout #postnatalexercise #mumsandbubsclass