Exact Physiotherapy in Drummoyne, New South Wales, Australia | Osteopath

Exact Physiotherapy

Locality: Drummoyne, New South Wales, Australia

Phone: +61 2 9819 6259

Address: Lyons Rd 2047 Drummoyne, NSW, Australia

Website: http://exactphysio.com.au

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19.01.2022 There is strong research to show a powerful association between neck pain and stress. . The neck is one of the closest structures to the brain. Increased brain activity (stress) can have an outflow into your neck. . It is also common for people to store stress in their neck muscles increasing muscle tension.... . This can lead to neck pain and also trap you in a cycle of persistent pain. See more

19.01.2022 Can’t feel your hips being stretched? Try this . Your hip flexors originate from your low back and pelvis and attach onto your thigh. . By arching your back forward you shorten the length of the muscle . Making it harder to stretch.... . Instead, move your sitting bone forward by pulling in your lower tummy and hold your back straight. Keeping your torso still, push your hips forward. . Let us know how you go! . . . . . #physio #physiotherapy #physiotherapist #apa #choosephysio #stretching #foamrolling #tightmuscles #gymtips #injuryfree #injuries #injuryprevention #rehab #prehab #exactphysio See more

17.01.2022 How to do the Bridge . A good way to warm up or strengthen your hip muscles is through the bridge. . Make sure your back is straight and that you’re pushing with your heels. ... . The further you move your feet away the more your hamstring muscles will work instead! . For those who train quite often this might not be enough to work your muscles. Stay tuned for harder progressions ! . Enjoy! . . . . #physio #choosephysio #apa #physiotherapy #physiotherapist #bridge #yoga #glutebridge #hamstringbridge #gym #gymtips #injuryprevention #health #active #rehab #prehab #exactphysio See more

15.01.2022 Tennis Elbow - Eccentric vs Concentric Exercises . Once pain has settled and we’re past the acute phase of your condition, strength training for the elbow can begin. Strength training in tennis elbow, otherwise known as lateral epicondylitis, is important for recovery, with research showing that those who do strengthening exercises, have (1) 1. Significantly reduced pain after 1 month 2. Improved strength of forearm muscle ... 3. Improved tendon structure and reduced thickness 4. Increased improvement in function . To strengthen your elbow you can use eccentric or concentric exercises. 1. Eccentric exercises involve lengthening the muscle while it is under load 2. Concentric exercises involve shortening the muscle to generate force . Eccentric exercises have been shown to be superior in reducing pain and improving strength (2), however a mix of both is important depending on what your end goal is. . It’s important to note that these exercises have the potential to make your condition worse. We recommend you have a consult with a Physio before starting this phase of rehab. . For your own rehab program book in with @exactphysio on 9819 6259 . . . . #lateralepicondylitis #exactphysio #gymtips #tenniselbow #physio #physiotherapy #choosephysio #fitness #gym #sport #sportinjuries #sportrehabilitation #prehab #rehab #elbowpain See more

15.01.2022 Tennis Elbow - Should we just rest it? . Tennis Elbow (aka lateral epicondylalgia) is an overuse condition of the elbow. It is associated with pain on the outside of the elbow when you use your wrist extensor muscles. . It can be a very painful and limiting condition and so most advice given is to just rest the elbow and avoid/modify activities that hurt.... . A popular study looked at 198 patients who have had tennis elbow for more than 6 weeks. . Those participants for the next 6 weeks after either had 1. Physiotherapy treatment 2. Rest and advice to modify/rest painful activities 3. Just a corticosteroid injection. . After those 6 weeks they found that those that had Physiotherapy (manual therapy work and exercise) had superior benefits and outcomes to those who just rested their elbow or even those who just received a corticosteroid injection . . This tells us that the condition is more than just rest! Proper physiotherapy care and treatment is essential for rehab for this condition. . Over the course of this week we’ll be showcasing exercises and ways to help your condition . . Book with @exactphysiotherapy on 9819 6259 to receive proper treatment and care . . . Study: Bisset, L., Beller, E., Jull, G., Brooks, P., Darnell, R., & Vicenzino, B. (2006). Mobilisation with movement and exercise, corticosteroid injection, or wait and see for tennis elbow: randomised trial. Bmj, 333(7575), 939. . . . . . . #physio #physiotherapy #physiotherapist #choosephysio #apa #tenniselbow #tennis #rehab #prehab #research #evidnecebasedmedicine #exercise #tenniselbowrehab #exactphysio #gym #fitness #injuries #health @ Exact Physiotherapy See more

08.01.2022 What is good sitting posture? . The above picture is what we would call good sitting posture. . It is normal to assume there are optimal ways to throw a ball or sprint and run, so why shouldn’t there be one for sitting?... . The more efficient your body position is, the longer it can tolerate sitting! . Please, remember regardless of our sitting posture, we still recommend getting up every 30-40 minutes. . Feel free to save this next time you are setting up your work space. See more

05.01.2022 Risk Factors for Neck Pain . WORKPLACE SATISFACTION . Where we work is where we spend the majority of our time. Factors such as:... . Job insecurity Feelings of powerlessness Long work hours . Increase your likelihood of neck pain. . Management of these stressors is highly individualised and would involve consultation with a healthcare professional See more

05.01.2022 Sever’s Disease - Pain Management . Sever’s Disease is an inflammation of the growth plate in the heel of a growing child (ages 9-12), normally more present in boys than girls. . Typically they’ll occur during growth spurts or when there is a large change in training load .... . You may feel heel pain during exercise that starts to worsen over time and/or notice that you’re starting to limp more as well and walk on you toes more as well. . Nevertheless here are some strategies to reduce pain . 1) Ice - helps settle inflammation and reduce pain 2) Heel wedge - these lift your heel and can temporarily offload force going into your heel 3) Foam Rolling - releasing your calf muscles with a foam roller is a good way to loosen these muscles that connect to the heel. This is not the same as stretching, which we do not advise in the early stages of this condition. 4) REST: Limit activities that are causing you pain is essential and is the most important thing you can do to manage pain. . Sever’s is a condition that is self limiting and can be very limiting. Book in with @exactphysiotherapy to get your own rehab plan! . . . . . #physio #physiotherapy #health #fitness #sport #soccer #seversdisease #ankle #anklepain #heelpain #apophysitis #choosephysio #gym #sportinjury #pain See more

04.01.2022 Got neck pain or tightness? . Watch this space! . Over the next 2 weeks we will be going over common causes for neck pain and what you can do about it... . Stay tuned! See more

04.01.2022 Weak shoulder blade muscles? Do this? . There are various ways to strengthen our traps muscle. These lie in between our shoulder blades and play an important role in neck and shoulder stability. . Various physiotherapists have suggested different exercises to activate this muscle however a paper in 2003 showed the above exercise to be the most optimal exercise for activating the lower traps muscle. Slowly add weight once you get comfortable doing these exercises.... . Give these a go and feel the burn! . To find out how to integrate these into your rehab, book with @exactphysio today on 9819 6259 . Ekstrom, R. A., Donatelli, R. A., & Soderberg, G. L. (2003). Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles. Journal of Orthopaedic & Sports Physical Therapy, 33(5), 247-258. . . . . . #physio #physiotherapy #physiotherapist #choosephysio #backexercises #traps #lowertraps #rehab #prehab #gymtips #exactphysio #gym #health See more

02.01.2022 Save this post ! Your all purpose guide to sitting. . Just like how there are optimal ways to pick up heavy objects, there are optimal ways to sit. . This set up may help relieve neck and back pain from prolonged sitting and/or poor postures.... . However it is also important to note that living a sedentary lifestyle is not good for your health . Break up long periods of sitting in 40 minute blocks. . Infographic by @airawearofficial . . . . #physio #choosephysio #apa #physiotherapy #health #fitness #posture #injuryprevention #pain #lowbackpain #neckpain #relief #ergonomics #office exactphysio #sydneyheadacheclinic #workplace #work See more

01.01.2022 Are you at risk of rupturing your ACL ? . One of the most common mechanisms of ACL injury is poor landing form . . When if you land, if your knee goes inwards and your hip goes outwards, you place additional stress on your ACL.... . This will make you more likely to tear your ACL. Exercises given by your Physio as well as proper coaching on landing is important and can help correct these deficits over time! See more