Target Physio | Physical therapist

Target Physio

Phone: (07) 3202 5216

Add/Update information

Reviews

Tags

• Physical therapist

24.01.2022 How To Maximise Your Recovery This week we are talking about strategies to maximise and supplement your treatment from your physiotherapist, to help reach your goals. Today’s topic = CARDIOVASCULAR FITNESS... Although cardio is hard at the best of times, even when you have an injury it’s still important for a number of reasons Cardio exercise reduces inflammation, regulates blood sugar levels, reduces blood pressure and increases endorphins To book in to chat about your condition and sleep, visit: : https://www.targetphysio.com.au/our-team/cameron-bandy or call : 3202 5216 See more

24.01.2022 How To Maximise Your Recovery This week we are talking about strategies to maximise and supplement your treatment from your physiotherapist, to help reach your goals. Today’s topic = DIET... What you eat can play a major role in fuelling your body with what it needs to repair itself, give you enough energy to do your exercises comfortably as well as help to down-regulate your body's level of inflammation. Lots of water, protein, healthy carbs and eliminating processed foods/foods high in sugar is key! To book in to chat about your condition and sleep, visit: : https://www.targetphysio.com.au/our-team/cameron-bandy or call : 3202 5216 See more

22.01.2022 Kettlebells with Kelly - Week 2 This month our focus is on some exercises you can do with kettlebells to spice up your workout! Kettlebells differ from dumbbells, as they have a unique handle and the weight is more distributed towards the bottom of the object. ... This makes them really handy for a number of strength and power exercises. If you’ve never used them before, I’d recommend starting with a lighter weight until you get the hang of the weight distribution. Each week this month, we will focus on 2 exercises you can do with a kettlebell that can provide some variety to your workouts. Sumo Squats: Stand with your feet turned out, just wider than shoulder width apart. Holding the kettlebell, push your hips back and bend your knees, then stand up. Deadlifts: Stand with your feet hip width apart, and knees slightly bent. Bend over and push your hips back with the kettlebell in front of you, then return to standing position. So, have a go at adding those into your workouts this week and let us know how you go! If you would like some kettlebells for home, feel free to contact us and we can order some in for you. Stay tuned for next week where we’ll look at some more kettlebell exercises. : https://www.targetphysio.com.au/servic/exercise-physiology/ : 32025216 See more

22.01.2022 Kicking off Monday right with a early morning sweat sesh! Activities included: Farmer’s carriers Battle ropes... Mountain Climbers Ball Slams Uphill Sprints Avoiding swooping birds! Thanks Justin at @snapfitnesskenmore for a great start to our week! See more

22.01.2022 Exercises for Sore Shoulders If pain is limiting you from performing a chest or bench press, Shoulder Consultant, Sally Hess, has some variations to help you continue to perform the lat pull down exercise with a few modifications for your pain. Lat Pull Downs... Variation 1: Shorten your range Keeping your arms straight, pull the band down Only allow your arms to go 90 degrees Variation 2: Tricep burn Standing a bit closer to the door Keep your elbows bent, straightening your arm from your elbows Therabands (Yellow, Green, Red and Blue) are $5 per metre at Target Physio Kenmore and Bellbowrie. : https://www.targetphysio.com.au/our-team/sally-anne-hess/ : 32025216 See more

21.01.2022 Let the Beach Games commence!

21.01.2022 Physio Exercises @ Home This month’s series is about strategies to do your prescribed physio exercises effectively at home, substituting gym equipment! ... Using a Bag to substitute for dumbbells and kettlebells - Fill with tin cans, bags of flour or full water bottles - Ideally has handles Can be used to make these exercises a little harder with weight: Single-leg deadlift Kettlebell swings : https://www.targetphysio.com.au/our-team/cameron-bandy/ : 3202 5216

21.01.2022 Kettlebells with Kelly - Week 3 This month our focus is on some exercises you can do with kettlebells to spice up your workout! Kettlebells differ from dumbbells, as they have a unique handle and the weight is more distributed towards the bottom of the object. ... This makes them really handy for a number of strength, power and shoulder stability exercises. If you’ve never used them before, I’d recommend starting with a lighter weight until you get the hang of the weight distribution. Each week this month, we will focus on 2 exercises you can do with a kettlebell that can provide some variety to your workouts. Lunge with Overhead Press: hold the kettlebell upside down above your head. Perform a lunge while keeping the kettlebell in the same position. Turkish Get Up: Lie down, holding the kettlebell upside down in your right hand, and your left arm stretched out beside you. Have your right knee bent up, and your left leg flat. Perform a sit up while holding the kettle above your head. Now lift your hips up and bring your left foot behind and come into a lunge position. Stand up. Repeat the same process to return to the ground. So, have a go at adding those into your workouts this week and let us know how you go! If you would like some kettlebells for home, feel free to contact us and we can order some in for you. Stay tuned for next week where we’ll look at some more kettlebell exercises. : https://www.targetphysio.com.au/servic/exercise-physiology/ : 32025216 See more

20.01.2022 Day 2 of Retreat: started the day with a splash in the ocean whilst learning to surf. Followed by another guest speaker, Mic Rizk zooming in to join us, ft some break time snoozin’. Next, our Christmas lunch to wrap up two days of learning.... Beach games are currently underway... See more

20.01.2022 Exercise Physiologist, Kelly Luck, summarises the article, 'Physical activity moderates the association between parenting stress and quality of life in working mothers during the COVID-19 pandemic’, published in the Mental Health and Physical Activity in 2020. The purpose of the current study was to evaluate the associations between parenting stress, quality of life, and physical activity in a national sample of working mothers who had to work from home due to the COVID-19... pandemic. To examine if physical activity moderates the association between parenting stress and quality of life, 200 working mothers completed validated questionnaires surrounding these elements. The results found that increased parenting stress was associated with lower parental quality of life and that there were statistically significant associations between parenting stress and physical health, psychological, social relationships, and environment quality of life. The findings suggest that moderate intensity physical activity may be one mechanism that attenuates the association between parenting stress and diminished social relationships quality of life. Therefore, encouraging working mothers to engage in a regular exercise routine with their partner or peers is one method that may facilitate meeting recommended guidelines for moderate intensity physical activity. Read the full article here: Limbers, C.A., McCollum, C., Greenwood, E. (2020) Physical activity moderates the association between parenting stress and quality of life in working mothers during the COVID-19 pandemic, Mental Health and Physical Activity, 19 https://doi.org/10.1016/j.mhpa.2020.100358

16.01.2022 Physiotherapist Jenny Oakley summarises the article ‘Physiotherapy management of urinary incontinence in females’ written by Kari Bo for the Journal of Physiotherapy this year. Urinary incontinence (UI) is the most prevalent pelvic floor dysfunction in women. The condition remains underdiagnosed and undertreated: 75% of affected women do not seek care and among those seeking treatment, only 12% end up receiving care. If UI causes withdrawal from regular physical act...ivity, the condition becomes a significant health issue. Although UI is not a life-threatening condition, being sedentary is a risk factor for developing a variety of health problems and illnesses. There is Level 1 evidence that Pelvic Floor Muscle Training (PFMT) should be first-line treatment for urinary incontinence in females. In the general population, women with stress urinary incontience who perform PFMT are 8 times more likely to be cured than control groups with no or sham treatments. Pregnant continent women who exercise the PFM during pregnancy are 62% less likely to experience UI in late pregnancy and have 29% lower risk of UI 3 to 6 months after giving birth. Bø, Kari. (2020). Physiotherapy management of urinary incontinence in females. Journal of Physiotherapy. 66. 10.1016/j.jphys.2020.06.011. https://www.targetphysio.com.au/our-team/jennifer-oakley/ See more

13.01.2022 Showcasing our muscial talents with Drumming!

13.01.2022 Exercises for Sore Shoulders If pain is limiting you from performing a shoulder press, Shoulder Consultant, Sally Hess, has some variations to help you keep pressing on and maintain shoulder strength. Shoulder Press... Start with elbows lower and don't press as high Press with elbows in front Press only as high as you can, work within your pain limits : https://www.targetphysio.com.au/our-team/sally-anne-hess/ : 32025216 See more

13.01.2022 This month our focus is on Mobility exercises. Mobility exercises are great to improve flexibility, range of motion and keep our muscles and joints working at their full potential. This week we're focusing on HIPS!... Open the Gate: Standing up, lift one knee up, then rotate outwards. Repeat on both sides. Sumo Squat Hold: In wide stance with your feet turned outwards slightly, push your hips back and bend your knees to perform a sumo squat. Hold this position for a few seconds. You can also rock from side to side to get a greater stretch. 90/90 Hip Stretch: Sitting on the ground, have one leg in front of you with a 90degree bend at your knee, and your other leg behind you with a 90 degree bend at your knee. Lift both knees and rotate your body so that the opposite leg is now in front. These are useful to perform before doing any big lifting movements at the gym, or if you get any stiffness in your hips/gluteal area. Give them a try and let us know how you go! Stay tuned for next week where we’ll look at some mobility exercises for your hips. : https://www.targetphysio.com.au/servic/exercise-physiology/ : 32025216 See more

10.01.2022 Exercises for Sore Shoulders If pain is limiting you from performing a rowing action, Shoulder Consultant, Sally Hess, has some modified variations for you to continue to practice your rowing action. Rowing... Using a theraband in the closed door Progression 1: Pull back to a comfortable spot Progression 2: With your elbows starting high, repeat pull back motion To modify your range, try not to let your elbows pull back past your body. Therabands (Yellow, Green, Red and Blue) are $5 per metre at Target Physio Kenmore and Bellbowrie. : https://www.targetphysio.com.au/our-team/sally-anne-hess/ : 32025216 See more

05.01.2022 Team Target Physio end of year retreat has commenced! First up, a hike up Emu Mountain.

04.01.2022 Day 1 of Retreat learning is complete. Big thank you to guest speakers Dr Alison Grimaldi, Victor Ahipene, Dr Ebonie Rio and Dr Melanie Smith for zooming in to blow our minds! Next up...... See more

02.01.2022 Exercises for Sore Shoulders If pain is limiting you from performing a push-up, Shoulder Consultant, Sally Hess, has some modified variations for you to maintain your push-up strength. Push-ups on the wall... Progression 1: wider hands Progression 2: add band for resistance Progression 3: wider hands with a band for resistance Therabands (Yellow, Green, Red and Blue) are $5 per metre at Target Physio Kenmore and Bellbowrie. : https://www.targetphysio.com.au/our-team/sally-anne-hess/ : 32025216 See more

01.01.2022 Exercise Physiologist, Kelly Luck, summarises the article, 'Greater exercise tolerance in COPD during acute interval, compared to equivalent constant-load, cycle exercise: physiological mechanisms, published in the Journal of Physiology in 2020. Exercise intolerance is common in chronic obstructive pulmonary disease (COPD) patients. In patients with COPD, this study compared an interval exercise (IE) protocol with moderate-intensity constant-load exercise (CLE) which yi...elded the same work rate. The results showed that exercise endurance time and total work output were almost twice as high for IE than CLE. At exercise isotime (when work completed was the same between IE and CLE), IE was associated with less dynamic hyperinflation, lower blood lactate concentration, and greater respiratory and locomotor muscle oxygenation, but there were no differences in ventilation or cardiac output. However, at the limit of tolerance for each modality, dynamic hyperinflation was not different between IE and CLE, while blood lactate remained lower and muscle oxygenation higher with IE. Taken together, these findings suggest that dynamic hyperinflation and not muscle-based factors dictate the limits of tolerance in these COPD patients. Read the full article here: Louvaris, Z., Chynkiamis, N., Spetsioti, S., Asimakos, A., Zakynthinos, S., Wagner, P.D., Vogiatzis, I. (2020) Greater exercise tolerance in COPD during acute interval,compared to equivalent constant-load, cycle exercise:physiological mechanisms, Journal of Physiology, 598 (17) 3613-3629 https://www.targetphysio.com.au/servic/exercise-physiology/ See more