EMF Physio in Gold Coast, Queensland | Physical therapist

EMF Physio

Locality: Gold Coast, Queensland

Phone: +61 7 5309 3955

Address: Shop 5034, 19 Robina Town Centre Drive 4230 Gold Coast, QLD, Australia

Website: http://emfphysio.com.au

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24.01.2022 If you routinely do squatting or heavy lower limb work outs, this video is for you. You need to be able to adequately anteriorly and posteriorly rotate your pelvis. Why is this important you might ask? Well its because it helps you find your neutral spine. To perform this exercise, you must: 1 place your hands on your pelvis and stand up straight ... 2 slowly tuck your bum under, focusing on drawing your pelvis towards your ribs 3 then slowly rotate your pelvis back the opposite direction, think, sticking your bum out 4this is important to find your neutral pelvis, which is the mid way between them both Let me know how you go Click the link in my bio if you need #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #isleofcapri #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #pelvis @emfitnesscentres EMF Performance Centre Robina See more

23.01.2022 If you get tightness, soreness or irritability on the bottom of the foot, this is the exercise for you! Tightness and soreness at the bottom of the foot can be attributed to a number of things, including; poor footwear and weak foot and ankle stabilisers. So before trying this new exercise, ensure that you get your feet looked at by a health care professional For this exercise you need to have a a small ball, like a tennis ball or lacrosse ball (my favourite), and take a... seat. Follow the instructions below 1 Place the ball under your foot, find any trigger points and place a tolerable amount of pressure on the ball 2 From this position, slowly curl your toes up and extend them again 3 Continue this movement for about 5-10 minutes 4 Always monitor how you feel after the exercise and the next day. If you notice your symptoms arent improving or getting worse, discontinue this exercise As always, ensure you talk to a professional before you start a new stretch to ensure the exercise is right for you. TAG A FRIEND WHO YOU THINK MAY BENEFIT FROM THIS EXERCISE . CLICK the link in my bio if you need any help #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #plantarfascitis #feet #foot #achilles #emfphysio #movingwithease #altitude #altitudetraining See more

23.01.2022 Hip internal rotation!! . The 'evil' twin of hip rotation. Seldom Looked at, but often required (especially in surfers). However, hip internal rotation is super important for almost everyone participating in sport. . Sports like football utilise the internal rotators when changing direction rapidly. This helps to load the hip appropriately. Rotational athletes (lik surfers/golfers/tennis players) require adequate internal rotation to optimise the transference of force from th...eir lower extremity to their torso (and then into their upper extremity if required). . This is an easy stretch to get you started. In addition to mobility, you also need to ensure you have adequate strength in your hip internal rotators too. If you don't, you will find that the hips will keep tightening up. . Always as the question as to 'why' you need to stretch to get adequate mobility in an area. Often times it won't be an underlying structural issue, but a strength issue. Tight structures are weak structures. Stay tuned for the coming posts as we investigate how to strengthen these hip internal rotators . #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #isleofcapri #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #surfmobility @emfitnesscentres @emfpc See more

22.01.2022 One of my pet hates, but I still see it being performed at the gym and posted on social media by pseudo-professionals trying to push their 10 minutes to perfect shoulders work out. As demonstrated in this video, Im performing internal and external rotation with dumbbells in standing . The issue is, my rotator cuff muscles, the ones that internally and externally rotate my shoulders arent working against gravity, so this is more of a static bicep work out. If you a...re going to do a good rotator cuff exercise in standing, ensure the muscles are working AGAINST gravity! 1 abduct your shoulders to 90 degrees 2 Make sure your shoulder blades are set. If you arent sure how to do this, GO BACK to my previous videos! 3 slowly internally and externally rotate, trying to keep the elbow as stable as possible! If you arent sure whether the shoulder exercises that youve been doing are right for you, its always a good idea to ask a health care professional . CLICK the link in my bio if you want an assessment #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #overheadpress #emfphysio #movingwithease #altitude #altitudetraining #shoulders #rotatorcuff @emfitnesscentres EMF Performance Centre Robina Robina Town Centre See more

22.01.2022 Just a quick thoracic mobility exercise to get me set for my trip away to the Mentawai islands with the Hidden Bay Resort Mentawais and @andaipilates team. TAG A FRIEND that needs to work on their back mobility . Thoracic rotation is extremely important for most sports. If you cant get enough movement out of your middle back, you are going to place more load on the neck, shoulders and lower back. This in turn will really increase your risk of injury. So just to be sa...fe, take note of the following instructions 1 Get in to a four point kneel, make sure you get your pelvis in neutral and engage your core 2 Slowly draw your arm under and across your body, being careful not to twist through the lower back 3 Slowly retract the arm once more, rotate and try to touch the ceiling Again, it is super important you keep the core engaged in a neutral position, or you will just keep using the lower back to rotate. Hold for 30 seconds to a minute and let me know how you go! Click the link in my bio if you need #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #isleofcapri #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #surfmobility #thoracic @emfitnesscentres EMF Performance Centre Robina Robina Town Centre See more

20.01.2022 Not a HUGE fan of exercises that arent functional, but if you are going to do them, ensure that you do them right if you are getting neck soreness or shoulder/elbow pain when bicep curling, watch THIS video! Make sure you seek the advice of your health care professional before commencing this exercise, if performed poorly, it is a great was to give yourself shoulder impingement . For this exercise, youll need a bar bell (Im using a stick ), follow the instruction...s below 1 Ensure that you have your palms facing up, your core engaged and your shoulder blades set properly. If you dont know how to set your shoulder blades properly, GO BACK to my earlier videos! . 2 Keep your shoulder blades throughout the whole of this exercise and then slowly perform the curl 3 Theres no real trick to it, just dont throw your body around like a rag doll You need to ensure that you have a thorough assessment and a diagnosis before commencing this exercise, so always check with a Physio beforehand. TAG A FRIEND WHO YOU THINK MAY BENEFIT FROM THIS EXERCISE . CLICK the link in my bio if you need any help #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #overheadpress #emfphysio #movingwithease #altitude #altitudetraining #bicep #biceps #arms See more

20.01.2022 This is a little follow up from the previous video on leg length and lower limb mechanics. If you havent seen the previous video on this, GO BACK and look at that one first. When it comes to leg length discrepancy, the vast majority of cases are caused by a functional discrepancy. A functional discrepancy is when your daily habits have caused a slight change in alignment from one side as opposed to the other. A structural discrepancy is when you have an actual differen...ce in your bone length. If you werent born with it, chances are you dont have this. But what happens if the integrity of your feet is impacted? On particular, on one side more than the other? It can cause internal rotation of the lower limb and shift load from one side to another. This will make you feel like you have a leg length discrepancy. TAG A FRIEND WITH FLAT FEETas always, consult a health care professional before trying anything new. Let me know if you have any questions See more

20.01.2022 Little quick technique tip for you tonight. Frequently when people perform something simple such as a calf stretch, they pronate through their feet and ankle. This pronation causes internal rotation of the lower limb and can render the calf stretch you are trying to perform ineffective Instead, I want you to try to keep your knee tracking over or just outside your foot. This will ensure that you get a good stretch out of your calves and dont just hit end-range in th...e ankle joint As usual, you need to ask the question as to WHY you feel the need to stretch the calves. What is causing them to get tight in the first place. Stretching will help, but the issue will return if you dont tackle the underlying issue. Give me a message if you have any issues #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #osteopathy #chiropractic #ankle #calf #calves #calfstretch See more

19.01.2022 Just under three months until Ill be heading over to @hiddenbayresortmentawais to work with the @andaipilates team. Ill be helping out in the training centre at the resort, providing surfing mobility classes and Private Physio sessions. Ill also be doing a lot of learning from other like minded health care professional and catching lots of waves. If you are planning on going on a holiday, I strongly recommend getting in touch with the resort, Ill be posting lots of pictu...re while Im over there so youll know how great it is too. This photo was taken in El Salvador hoping to score more just like this!! #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #isleofcapri #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #surfing

19.01.2022 Tag someone who does a lot of RUNNING ;) if you are an avid runner or you plan on doing single leg work in the gym (like lunges) its imperative that you ensure your glute medius muscle is nice and strong For this exercise, you need to know how to adequately anteriorly and posteriorly rotate your pelvis, so if you are not sure how to do that, go back to my previous video . Make sure you do the following ... 1 Stand on one leg and slightly posteriorly Rotate your pelvis so you can find your neutral 2 Now I want you to SLOWLY hitch the opposite hip up towards the ceiling. 3 You want to ensure you feel it just behind your hip bone and a little higher on the standing leg. If you feel it around your stomach, you need to stop and RESET as your abs are doing the work and thats not what we want!!. Let me know how you go Click the link in my bio if you need #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #pelvis #glutes #glutemedius @emfitnesscentres EMF Performance Centre Robina See more

18.01.2022 Do you get pain or a pinching feeling at the front of the foot whenever you try to stretch your calves out?? How about when you do a squat? If your TALOCRURAL joint is restricted, it is going to make it harder for you to squat effectively, this is turn will increase your risk of injury to other surrounding structures. In addition to this, if the joint is restricted, the muscles that help bend/flex/rotate your foot are going to have to work harder to move the joint, this will ...also result in those muscles getting overloaded too . So give this exercise a go. First do a calf stretch and determine when you start feeling that 'pinching' feeling. Then do 3x15 reps of this exercise and then go back and reassess. Let me know how you go!! #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #isleofcapri #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #surfmobility @emfitnesscentres @emfpc See more

17.01.2022 If you get PAIN with pressing or overhead activities , you NEED to watch this video!! That pinching you are feeling may be due to weakness in the serratus anterior muscle. This muscle plays a very important role in the shoulder. The serratus anterior muscle attaches to the underside of the shoulder blades and inserts into the ribs, its primary function is to help hold the should blade flush against the rib cage and assist in shoulder to overhead moveme...nts If this muscle isnt firing, your risk of impingement problems in the shoulder skyrockets In this exercise you need a band. To perform this exercise you need to; 1ENGAGE your core and focus on subtly pulling the shoulder blades down and back 2 Hold the band out in front of you with both hands 3 SLOWLY pull one band towards your body (like a row) and the other outstretched slowly away from your body. 4 DO NOT ROTATE YOUR TORSO! You want the shoulder blades to protract in order to push the arm out further in front of you Ensure that your feel it down under the bottom of the arm pit on the outstretched arm and your shoulder blades arent elevating over the top of your rib cage. ALWAYS consult a physio before trying out a new exercise to see if it is right for you. If you are not sure whether this exercise is indicated for your particular issue, click the link in my bio #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #shoulder #shoulderpain #emfphysio #movingwithease @emfitnesscentres @emfpc See more

17.01.2022 Another exercise for those of you out there with a desk job. Listen up ! This exercise can be performed at any moment and can really help improve your mobility through your middle back (thoracic) Be careful with this one!! Ensure you dont have any shoulder irritability/injuries before commencing this exercise as it could put more undue stress on the joint if it is injured. For this exercise you need to have a Swiss ball or a chair with wheels. Follow the instruction...s below 1 Take a seat and face your desk. 2 Place your forearms on the desk with your chin tucked so as to keep your neck in a neutral position 3 Slowly wheel the chair backwards while keeping your forearms on the desk, you should feel a good stretch through the middle of the back where your shoulder blades sit 4 Relax and maintain this stretch for 2-3 minutes Ensure you talk to a professional before you start a new stretch to ensure the exercise is right for you. Again, people with irritable shoulders be CAREFUL!!. If you feel pain, DO NOT PUSH IT . CLICK the link in my bio if you need any help #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #back #thoracicmobility #thoracic #stretch #emfphysio #movingwithease @emfitnesscentres @emfpc See more

14.01.2022 Little short exercise on how to perform an overhead press efficiently without causing yourself a mischief and irritating your lower back. If you do think you need a bit of work on your overhead pressing technique, watch THIS video. Always make sure you seek the advice of your health care professional before commencing this exercise. Get your neck, back and shoulders screened!! For this exercise, youll need a bar bell (Im using a stick ), follow the instructions below ... 1 Ensure that you have the barbel comfortably placed on your chest and your feet are a comfortable distance apart . 2 Now FIND YOUR NEUTRAL SPINE! If you dont know how to do this, GO BACK to my previous videos 3 ensure you drive up through your palms until your arms are outstretched overhead, you dont have to lock your elbows out if the isnt comfortable 4 The trick to this exercise is to maintain a neutral pelvis so you dont ARCH through your back and cause irritability You need to ensure that you have a thorough assessment and a diagnosis before commencing this exercise, so always check with a Physio beforehand. TAG A FRIEND WHO YOU THINK MAY BENEFIT FROM THIS EXERCISE . CLICK the link in my bio if you need any help #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #overheadpress #emfphysio #movingwithease #altitude #altitudetraining #shoulders #ohp @emfitnesscentres EMF Performance Centre Robina See more

14.01.2022 Pretty simple but really effective exercise today to stretch out the inside of your legs. So if you have issues with hip/knee pain while running, check out this video! The muscles on the inside of the leg can have a big impact on lower limb stability if they arent strong and stable. Weak muscles can become tight muscles, and tight muscles can increase your susceptibility to injury To perform this exercise you need to; 1 Lie on your back, knees bent and your fee...t flat on the ground 2 Ensure you are nice and relaxed and gradually drop your knees to the side, SLOWLY 3 Apply a small amount of over pressure with your hands to the inside of your knees if it does not cause pain 4 Relax and maintain this stretch for 2-3 minutes As always, you need to ensure that this exercise is right for you, so always talk to a health care preofessional before proceeding . If you are not sure whether this exercise is indicated for your particular issue, click the link in my bio #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #kneepain #knee #hips #core #emfphysio #movingwithease #altitude #altitudetraining See more

14.01.2022 Are you performing your heel raises in the gym poorly?? You probably are. But watch this video if you want to find out how to fix that When people go up on their toes at the gym, you tend to see a lot of instability and inversion (foot rolls in) while they plantar flex. You may not even realise you are doing it. However, you are training bad habits and this may lead to injury in the future. For this exercise you really want you to FOCUS and consciously make a note of where... you put the load in the ball of your foot when you go up on your toes. You may find that the bulk of the load goes to the outside toes. Instead, try this: 1 Ensure that you have your weight evenly distributed over both feet. If you find that this is difficult, GO BACK to my recent posts about leg length discrepancy and then come back 2 Slowly raise up on your toes, but try to focus on the bulk of the load going through the BIG AND SECOND TOE. If you do this, you will find that your heel, shank and foot will be in better alignment. Always start on a weight you are comfortable with and then slowly retrain these good habits. Dont just go for broke at your previous weight, or this may cause an injury too. TAG A FRIEND THAT HAS UNSTABLE/FLAT FEET as always, consult a health care professional before trying anything new. Let me know if you have any questions #physiotherapy #physio #physicaltherapy #fisioterapia #gym #heelraise #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #alliedhealth #robinatowncentre #osteopath #chiropractic #strength @emfitnesscentres EMF Performance Centre Robina

13.01.2022 Do you or someone you know have difficulty with bench pressing and overhead pressing? Well TAG THEM in this video so they can do something about it . A lot of the time when people perform overhead activities or bench press, people dont have sufficient strength in their posterior shoulder stabilisers. This in turn can cause internal rotation and protraction which leads to impingement. Watch the video and heed the following instructions 1 Get a band, tie a loop in... it and put the band around the door 2 Keep that spine in neutral!!! God help me if you havent got that sorted yet!! 3 set your shoulder blade and while facing the door slowly sweep your arm down towards your side without bending the elbow 4 The shoulders natural reaction is to elevate over the rib cage, use the muscles of the lower and middle traps to Keep the shoulder stable. Give me a message if you need any help :) #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #surfing #shoulder #traps @emfitnesscentres EMF Performance Centre Robina Robina Town Centre See more

13.01.2022 If you spend your day sitting at a desk, or a whole lot of time hunching over, you NEED to watch this video ! this is a combined thoracic and pec stretch that can really help get your body back the other way after performing 8-10 hours of flexion based activity. Tightness through your pecs and thoracic can increase your risk of incurring a heap of shoulder, neck and back related issues To perform this youll need a long full foam roller, if you dont have one, you c...an give me a message or find one at the gym. Take note of the following steps ; 1 Place the foam roller on the ground and lie on top of it so the roller goes up the length of your spine 2 Ensure your head is supported and tuck your bum under a bit (posterior pelvic tilt) 3 Slowly raise your arms above your head nice and slowly and lower them to the side so you feel a good stretch in your pecs 4 Relax and maintain this stretch for 2-3 minutes Always consult your physio before commencing a new exercise to ensure that this exercise is the right one for you. People with irritable shoulders may find this uncomfortable. If you feel pain, DO NOT PUSH IT . CLICK the link in my bio if you need any help #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #thoracicmobility #thoracic #pecs #core #emfphysio #movingwithease #altitude #altitudetraining @emfitnesscentres @emfpc See more

12.01.2022 Another exercise performed poorly at the gym! TAG SOMEONE who needs to work on their pull ups If you want to know how to get the most out of your pull ups without causing irritability to the neck and shoulder, WATCH THIS VIDEO Often when people perform lat pull downs or pull ups at the gym, they are either; 1. trying to move a weight that is too great for them or 2. They are weak through their shoulder stabilisers at the back. Both these limitations cause you to e...levate and protract the shoulder blades at the end of the pull. This causes the neck muscles and pecs to take over, increasing your risk of injury Im demonstrating this with a stick, but when you are the gym, remember to do the following 1 Ensure your spine is in neutral and your core is switched ON . 2 perform a pull down/pull up , being sure you do not arch through your lower back!! 3 At the end stage of the pull, be sure to engage between your shoulder blades so you dont protract and elevate your shoulders. This will cause the neck and pec muscles to kick in!! If you cant keep these muscles engaged, GO BACK to my previous exercises and do some strengthening and mobility work for your thoracic!! . CLICK the link in my bio if you want an assessment #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #overheadpress #emfphysio #movingwithease #altitude #altitudetraining #pullups #latpulldown #back @emfitnesscentres EMF Performance Centre Robina See more

11.01.2022 Great exercise for anyone returning from a ANTERIOR HIP INJURY. Whether it be an impingement or overload type injury, this is for you!! You need a band for this exercise, so ensure that you use one. You can also use one of those light booty bands. The instructions for you to follow are below 1 Get the band, put a loop in one end and put the loop around the foot of the affected hip, standing on the other end of the band ... 2 Find your neutral pelvis and slowly raise up your foot in a marching fashion 3 perform this nice, slow and controlled 4 try to get to a rep rang that mimics how you will be using the hip . For example, if you are a runner; higher reps and lower load. For a gym goer; lower reps and higher load. If you have any issue , be sure to click through the link and have fun :) #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #surfing #Hip #hipflexor @emfitnesscentres EMF Performance Centre Robina Robina Town Centre

11.01.2022 TAG SOMEONE who has a weak core so they can watch this video ;) you all probably know the hip thrust/glute bridge exercise, but did you know that you caN use it as a self assessment technique too? If you arent sure how to perform a glute bridge properly, GO BACK to my previous videos When you perform a glute bridge, you want to posteriorly rotate your pelvis a little bit, and subtly draw your belly button into your spine, ensuring you are engaging your pelvic floor mu...scles too. If you are not able to keep the core muscles engaged properly, you will get the rectus abdominals and obliques taking over. You will feel them working at their attachment point under the ribs and on the sides of your stomach. If this is the case, you need to STOP and reset. Let me know how you go Click the link in my bio if you need #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #pelvis #core #hips #robinatowncentre #emf @emfitnesscentres EMF Performance Centre Robina See more

10.01.2022 TAG A FRIEND THAT COMPLAINS ABOUT THEIR SHOULDER PAIN with OVERHEAD ACTIVITIES. If you want to get your overhead pressing sorted, watch this video!! A lot of the time when people perform overhead activities, they dont have sufficient stability through their shoulder blade muscles. This in turn can increase your risk or irritability. Watch the video and heed the following instructions 1 Get a band, pull it taught with your elbows out in front of you and your forea...rms on the wall 2 Keep that spine in neutral!!! God help me if you havent got that sorted yet!! 3 slowly lift one arm up without collapsing your forearm and place it higher up on the wall 4 walk both forearms up the wall, alternating forearms Give me a message if you need any help :) #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #surfing #overheadpress #ohp #shoulder @emfitnesscentres EMF Performance Centre Robina Robina Town Centre See more

10.01.2022 Can YOU find your NEUTRAL PELVIS? This exercise may seem small, but it has HUGE benefits when performed properly. This is a simple pelvic rotation exercise I get a lot of my clients to perform and practise when they come in for treatment. Finding your neutral pelvis is essential for a number of key reasons: It helps you get an appreciation of where your lower back and pelvis is sitting typically It helps you find the perfect spot for you to have your lower back whe...never you perform an activity that puts a lot of load on your spine If you CANT adequately rotate your pelvis and find that neutral spine position, your risk of getting an injury is a lot higher!!! Follow the steps below 1 Stand with your hands on the top of your iliac crest (pelvis bone) 2 Now, without hunching your upper back or bending at the knees, slowly tuck your tailbone under (think: ribs to hips) 3 now slowly rotate the other way, sticking your bum out the back (like how some people tend to pose for photographs these days ) 4 Now find the halfway point and STOP That halfway point is where you want to start all your heavy lifting exercises. Learn to engage your core AND go from there Always consult a health care professional when starting a new exercise to see if this exercise is right for you :) . Let me know if you have any questions See more

10.01.2022 This is a terrific exercise to get your lower and middle traps firing Your lower and middle traps have a very important role when it comes to your shoulder mechanics. These muscles aid in upward rotation so you can raise your arm overhead without impingement. They also help stabilise your shoulder blade whenever you perform any pushing movement (like bench press) If these muscles arent doing their job properly, you can seriously increase your risk of shoulder rel...ated pathologies In this exercise youll need a dumbell (start with something light, like 1kg), so if you dont have one, go grab one . To perform this exercise you need to; 1Get your torso as horizontal as possible while in a standing position. You can also hold something for stability, Im using a large foam roller. 2 Externally rotate your arm so your thumb is pointing towards the roof (this can help engage your serratus a bit more too), and abduct your arm to about 135 degrees 3 Now slowly raise your arm up towards the ceiling, ensuring that you keep the muscles between the shoulder blades engaged and DONT roll the shoulders forward. 4 perform approximately 3x 8-12 reps As always, you need to ensure that this exercise is right for you, so always talk to a health care preofessional before proceeding . If you are not sure whether this exercise is indicated for your particular issue, click the link in my bio #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #kneepain #knee #hips #core #emfphysio #movingwithease #altitude #altitudetraining @emfitnesscentres @emfpc See more

09.01.2022 Little snap from a couple of weeks ago here on the Gold Coast. If your body is not adequately mobile and stable, it will not only affect your performance it can also increase your risk of injury. During my stay at Hidden Bay Resort Mentawais with the @andaipilates team I plan to promote healthy movement patterns so people can get their most out of their bodies and stay in the water for as long as possible #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #surfmobility @emfitnesscentres EMF Performance Centre Robina @ EMF Physio

08.01.2022 If you get soreness at the front of the knee when exercising or doing squats, watch THIS video. You need to ensure that this exercise is right for you, so as always, before trying this new exercise, ensure that you get your knees looked at by a health care professional For this exercise, all you need is a wall, follow the instructions below 1 Stand on one knee with your foot about two feet away from the wall. ... 2 From here, place your back against the wall and stand on one foot 3 Slowly lower yourself down to a depth where you can maintain this hold for around 1 minute 4 Try to hold for 5 x 1 minutes 5 A little bit of discomfort is OK You must monitor how it feels after the exercise and the next day. You need to ensure that you have a thorough assessment and a diagnosis before commencing this exercise, so always check with a Physio beforehand. TAG A FRIEND WHO YOU THINK MAY BENEFIT FROM THIS EXERCISE . CLICK the link in my bio if you need any help #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #knee #patellartendonitis #patella #emfphysio #movingwithease #altitude #altitudetraining @emfitnesscentres EMF Performance Centre Robina See more

08.01.2022 EXCITING NEWS Ill be heading over to the Mentawais for the month of may Hidden Bay Resort Mentawais @andaipilates Recently I got talking to @the_surf_physio because he posts a lot of good surfing related physiotherapy content that I find to be both informative and functional (if you are a surfer, I strongly recommend you follow him). I also noticed that he posted a lot about a resort in the Mentawais called Hidden Bay Resort Mentawais . This resort has so...me incredible facilities, including a high performance training centre. The training centre is run by @andreiafornaro at her team at @andaipilates I dropped her a line because I wanted to ask her how she structured her classes and what sort of mobility work does she focus on for surfers, to which she replied, Well we dont have all the Physios we need for the month of May, so why dont you come for a month and see? So long story short, Ill be going to the Mentawais for the month of May. Ill be providing physiotherapy, doing some Pilates/mobility classes, and A LOT OF SURFING. So there may be some surfing related content coming your way in the future (including a downloadable ebook on the most common surfing related injuries). I am so very grateful this opportunity. I will be learning and sharing my knowledge with like-minded, passionate health care professionals... in paradise #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #surf #surfing #robinatowncentre #emf #mobility @emfitnesscentres EMF Performance Centre Robina Robina Town Centre See more

06.01.2022 This is a great exercise for your tibialis anterior muscle. The tibialis anterior muscle runs along next to the shin bone and aides in pulling your toes and ankles up (dorsiflexion) . This is a super important muscle for runners and is often neglected. If you fail to have an adequate toe off during running, it can seriously increase your risk of injury ... In this exercise youll need a theraband, so if you dont have one, go grab one . To perform this exercise you need to; 1Tie a loop in one end of the band and put it around your foot. With your other foot, step on the band. The closer to the loop you step, the more resistance 2 Getting your balance first, slowly pull your leg with the loop around it up towards your chest. Ensuring that you keep the ankle joint in the same position 3 Perform high reps with low load (to emulate running). 4 Be sure to keep the ankle joint angle THE SAME throughout the movement, while maintaining your balance As always, you need to ensure that this exercise is right for you, so always talk to a health care preofessional before proceeding . If you are not sure whether this exercise is indicated for your particular issue, click the link in my bio #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #kneepain #knee #hips #core #emfphysio #movingwithease #altitude #altitudetraining @emfitnesscentres @emfpc See more

06.01.2022 In an effort to be more professional, Ive made some half decent videos tag someone who sits at desk all day every day, this is a great stretch for your thoracic. The thoracic is the middle of the section of the back and tends to get tight when sitting or performing flexion based activity (like labouring or sitting at a desk). You can use a rolled up towel if you like, but I personally find that it compresses and does not give much of a stretch after a little while. Follow ...the steps below 1 get the rolled up towel/foam roller and place in the middle section of the back, around where your shoulder blades sit. 2 make sure you BEND YOUR KNEES and try to keep your lower back CLOSE TO THE GROUND!! 3 slowly relax over the back of the roller, making sure you feel a good stretch through the middle part of the back 4 you can also put your arms out to the side to stretch your pecs too Personally, I find that a towel doesnt hold its integrity long enough to feel a stretch and from my experience, most people arch through their lower back when using a full cylindrical foam roller. Always asks the question as to WHY you are feeling the need to stretch. Stretching is a temporary fix for poor body mechanics brought about by how you use your body in every day life. Let me know if you have any questions

05.01.2022 This is a pretty basic exercise that is performed poorly A LOT of the time at the gym. Watch this video to get an insight on how to perform a glute bridge correctly if this exercise is performed properly, it can INCREASE your risk of lower back injuries Often people will not get their pelvis in the right position when performing this exercise (or the progression with weights on the front of the hip). This can increase your risk of irritating your back To perform t...his exercise you need to; 1 Lie on your back with your feet a small distance away from your bum initially (the further out your feet, the more the hammies have to work) 2 Tuck your pelvis so you tuck your bum under a little bit (posterior pelvic tilt). This will ensure you get your spine in a neutral position 3 Engage your pelvic floor and core muscles, ensuring your DO NOT DISENGAGE then throughout the whole movement!! 4 Squeeze through your glutes and hankies to slowly raise your bum off the ground 5 Perform approximately 3x 8-12 reps As always, you need to ensure that this exercise is right for you, so always talk to a health care preofessional before proceeding . If you are not sure whether this exercise is indicated for your particular issue, click the link in my bio #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #kneepain #knee #hips #core #emfphysio #movingwithease #altitude #altitudetraining See more

04.01.2022 This is one of my FAVOURITE exercises for lower limb and hip stability thats really going to get your hips firing When it comes to lower limb stability, your hips play a vital role in ensuring that you dont rotate your lower limb too much when you take a step/squat/lunge. If these stabilisers are weak, they can greatly increase your risk of lower limb and back injuries. In this exercise you need a band. To perform this exercise you need to; ... 1Lie on your side and place the band around the top foot 2Holding the band with the opposite hand, you want to slowly push out against the resistance of the band (in a similar sort of movement to a squat) 3Try to keep your shin bone horizontal to the ground the whole time and DONT let the knee collapse in. You should really feel a good burn in your hip muscles, especially the ones just behind the hip bone. WARNING! If you have issues with itb friction syndrome or lateral knee injuries, talk to a physio first before performing this exercise!!! If you are not sure whether this exercise is indicated for your particular issue, click the link in my bio #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #isleofcapri #goldcoast #physiooncapri #caprionviaroma #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth @emfpc @emfitnesscentres See more

02.01.2022 If you feel UNSTABLE whenever you lunge or walk up and down stairs, you NEED to watch this video!! A lot of people tend to be unstable with single leg activities. This instability generally causes internal rotation which places a big VALGUS force on the knee (which can really irritate the INSIDE OF THE KNEE) . This single leg stability exercise is a modification on the conventional Romanian single leg deadlift and will really get the stabilisers in your ankle and hips fi...ring In this exercise you need a set of weights (approximately 5-10kgs). To perform this exercise you need to; 1ENGAGE your core and focus on subtly pulling the shoulder blades down and back 2 Perform a single leg Romanian single leg dead lift, keeping a slight bend in the knee 3 Once in this position, SLOWLY transfer the weight between hands, youll find your core/hips and ankle stabilisers really working to keep your lower limb nice and stable. 4 DO NOT INTERNALLY ROTATE YOUR LOWER LIMB! This can place excessive loads on the internal structures of the knee and lower back which in turn can increase your risk of injury!! As always, you need to ensure that this exercise is right for you, so always talk to a health care professional before proceeding . If you are not sure whether this exercise is indicated for your particular issue, click the link in my bio #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robina #robinaphysio #robinatowncentre #kneepain #knee #hips #core #emfphysio #movingwithease @emfitnesscentres @emfpc See more

01.01.2022 If you have poor shoulder stability, or get recurring shoulder pain, this exercise is for you!! Your posterior rotator cuff muscles play a vital roll when it comes to maintaining the integrity of the shoulder. Follow the steps below 1 Get a band, tie a loop in it and put the band around the door ... 2 Keep that spine in neutral!!! God help me if you havent got that sorted yet!! 3 set your shoulder blade and raise your elbow up the level of your shoulder 4 slowly internally and externally rotate your shoulder ensuring you keep your elbow in the right position. Always ensure this exercise is right for you by consulting a health care professional before trying something new. Give me a message if you need any help :) See more

01.01.2022 Last picture then back to the videos tomorrow (because I got lazy and havent filmed any exercises.) ________________________________________________________________________________________________________________ This is one of my favourite places in Indonesia, will hopefully be going here in August. But before that Ill be in the Mentawai islands at @hiddenbayresortmentawais with the @andaipilates team running classes and providing physiotherapy (and doing a lot of surfing ) #physiotherapy #physio #physicaltherapy #fisioterapia #massage #yoga #pilates #goldcoast #emf #emfphysio #health #fitness #injuryprevention #rehabilitation #gym #mobility #alliedhealth #robinatowncentre #surfing #surf #surfmobility #java #gland @emfitnesscentres @emfpc