City Baths Spinal and Sports Medicine Clinic in Melbourne, Victoria, Australia | Physical therapist

City Baths Spinal and Sports Medicine Clinic

Locality: Melbourne, Victoria, Australia

Phone: +61 3 9639 2286

Address: 420 Swanston St 3000 Melbourne, VIC, Australia

Website: http://www.citybathssportsmedicine.com

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• Medical centre
• Physical therapist

23.01.2022 Specialist Sports Physio Michael Vadiveloo talks us through the Wall Squat The wall squat is a great way to activate your quadriceps, especially your VMO (inside lower quadricep). It is also a way of activating the quadriceps without aggravating your knee which may occur with repetitive squatting. To perform a wall squat, stand with your back against the wall with your feet out from the wall (about the length of your thigh) and shoulder width apart. Ensure your feet are point...ing straight ahead, slide down the wall and keep your shoulders and back flat against the wall. Slide down to just above 90 degrees or stop just above where you feel pain in the knee. Keep your weight back on the inside of you heel, with your feet flat and not lifting your toes. This will help to activate and burn your VMO/inside lower quadricep and could help avoid you from experiencing knee pain. Goal hold time: 1.5 to 2 minutes Common errors I feel the outside of my thigh burning > shift the weight back and onto the inside of your heel but keep your knees pointing forward not inwards. I feel pain in my knees > slide down until you feel knee pain then slide back up slightly until you don’t feel pain in the knee and only feel burn in the inside thigh. Hold this position. As you get stronger you will find you can go lower (90 degrees is usually low enough).

21.01.2022 Our clinic will be closed from 3pm on Christmas Eve until 7:30am Monday 4th of January to give our staff a well deserved break! You can still use our online booking system throughout this time or send an email to [email protected] and our reception staff will get back to you as soon as possible when our office reopens.

16.01.2022 Specialist Sports Physio Michael Vadiveloo talks us through the Plank What is this exercise? Start in a push up position resting on your forearms and knees. Try and make sure to keep your pelvis and shoulders are square and that your spine is as straight as possible so that your upper back has a small curve and your lower back has a small arch (you can use a mirror to assist with this positioning).... If you feel your lower back working or burning/hurting then you are probably arching the lower back too much. To help correct this and get a better abdominal burn try and tuck your bottom under and drop your shoulders and upper back down To increase the difficulty of the exercise you can move from your knees up onto your toes. This is a more advanced position and will work your abdominals even more. However, make sure to maintain the same rules as above with your body positioning and no back pain. The aim is to feel the burn in your abdominals, particularly around and below your belly button (lower abdominals). Tips Rotate pelvis back and tuck your bottom under to flatter lower back Drop upper back to flatten spine Keep back straight Hold position Common errors I feel my back burning/getting sore, you are probably arching your back too much > tuck your hips under and drop your chest I feel my shoulders burning more > shift your weight back onto your knees /toes Goal hold time: 2 minutes View the full series here: https://lnkd.in/g4Kwi9f

09.01.2022 Specialist Sports Physio Michael Vadiveloo talks us through Hip Abductions. What is this exercise? Commonly this exercise is done with the person lying on their side and lifting their leg up. This often causes unwanted muscle activation in the side of the leg rather than the side of your gluteals. You can often achieve a better activation of the gluteus medius by lying on your side up against the wall which will stabilise your pelvis.... Lie on your side with your body and leg pushed back against the wall. Lift your leg and slide your heel up and down on the wall with your foot pointing slightly downwards. Keep back against the wall Turn foot with foot pointing down to ground Lift leg as high as possible Repetition goal: 20 + reps Common errors I feel burn on the outside of my leg > keep leg and knee completely straight and foot pointing down towards the ground. See more

06.01.2022 Specialist Sports Physio Michael Vadiveloo talks us through the Double Leg Calf/Heel Raise What is this exercise? The calf or heel raise is one of the most common exercise to activate and strengthen your calf muscles in the back of your lower leg. I feel they can be taught and done more effectively.... This technique consists of resting your hands on a bench or wall, point your feet straight ahead and push up onto your toes as high as you can trying to push through all your toes with an emphasis on your big and second toe more than the outside toes. If you roll out on your foot and ankle as you rise up you will feel the outside of your calf work. Keep your knee locked straight and you should feel the burn in the whole upper half of your calf. The second phase of the exercise is to be done with your knee bent to about 30 degrees and in line with your foot. You should feel the burn in the lower half of your calf. Repetition Goal Your goal is to get to 20 - 30 reps for each position. Common errors I feel the outside of my calf working > shift your weight so that you push through the big and second toe more than the outside toes and keep your foot pointing straight ahead. I can’t feel the burn at the top of my calf or I feel the back of my thigh/hamstring work > make sure you lock your knee straight before you push up on your toes.

03.01.2022 Drop into the CBD over the next week and check out the beautiful #urbanblooms installation that is currently over our entrance. What a breathtaking addition to our heritage building! City of Melbourne What's On Melbourne