JB Physio in Sydney, Australia | Medical and health

JB Physio

Locality: Sydney, Australia

Phone: +61 403 278 222

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25.01.2022 As brought up in an earlier post, the wrists are put under strain when loaded. When the muscles around the joint aren't warmed up properly, the wrist doesn't become as 'stable' as it can be and could lead to injuries. Here are some exercises that should be done to prepare your wrist muscles before loading them: 1. Carpal raises: Position yourself in 4 point kneeling with your shoulders directly over your wrists. Push through your fingers and lift your palms off the ground. Ho...ld for 3-5 seconds and slowly lower. 2. Controlled Wrist ROM's: Position your wrist just off the edge of a surface like a table. Holding a comfortably heavy weight, slowly and smoothly move your wrist through flexion and extension. 3 seconds up and 3 seconds down. To reduce the risk of injury, please consult the JB physio team to provide appropriate exercise prescription and safety precautions specific to your current fitness For more information on the reasoning behind each exercise, read the full article at jbphysio.com.au

23.01.2022 The windmill movement is another great way to help your shoulder joints warm up and stretch your chest using a wall. For people with stiff shoulders and tight pecs, this exercise is great for improving mobility over time. Heres how to do make the most of this exercise: 1. Stand next to a wall with the palm of your hand facing away from it. Try to keep your body straight and not rotate during the entire exercise... 2. Move your arm up the wall in a circle until you reach above your head 3. Turn your palm to now face the wall and continue down to complete the circle 4. GO SLOWLY AND WITH CONTROL!!! If you are very tight and cant go all the way around without your body twisting, then bring yourself away from the wall until you can do a full circle around. DO NOT DO THIS EXERCISE IF YOU HAVE LOOSE OR UNSTABLE SHOULDER JOINTS Recommend beginners doing 5x in both directions to warm up tight shoulders before exercise To reduce the risk of injury, please consult the JB physio team to provide appropriate exercise prescription and safety precautions specific to your current fitness. Book an appointment now at jbphysio.com.au

22.01.2022 Got back pain? Sometimes the culprit can be a sneaky little muscle called the quadratus lumborum (QL) which is located deep in the side of your lower back. Sometimes when your core stability muscles are weak, the QL works extra hard to stabilise the body and can become very tight. Here are two ways to releasing the muscle to provide some pain relief:... 1. Leaning wall stretch Stand perpendicular to the wall with the side you want to stretch on the opposite side. Bring your leg behind your other one towards the wall and reach over your head with your arms to touch the wall. Push your hips away from the wall but make sure your body is straight. 3x 30 sec holds 2. Spikey Ball release Place the ball on the side of your lower back and press against the wall. Reach your arm up and away to feel a greater stretch. 3x 30 sec holds NOTE: this may only temporarily reduce symptoms and not completely resolve the cause of your pain/ discomfort To reduce the risk of injury, please consult the JB physio team to provide appropriate exercise prescription and safety precautions specific to your current fitness. Book an appointment now at jbphysio.com.au

19.01.2022 Love it or hate it, the front plank has the power to not only improve your core strength, but also your shoulders, back, glutes and hamstrings! Quick cues to hold your trunk position parallel to the floor Tuck your hips to flatten your lower back and engage the core ... Squeeze your butt muscles together throughout Pull your chest up and forward to keep your upper back straight Position your legs shoulder width apart Stack your arms under your shoulders and pull your shoulders back Press your forearms into the ground and push the middle of your back up Breathe! To reduce the risk of injury, please consult the JB physio team to provide appropriate exercise prescription and safety precautions specific to your current fitness For more information, read the full article at jbphysio.com.au

13.01.2022 Hey everyone! First of all, I am very grateful for the opportunities given to me to study and graduate as a physiotherapist. To give back to the community, Bazs Blog will allow me to share my knowledge with the aim of educating and empowering you to enjoy the freedoms of an active and pain free life! The Objective To provide a platform where you can ask physio related questions which relate to you or want to have a better understanding of, and I will answer them here in an a...rticle format! Thats right! I want to talk about things YOU care about! Its a waste of time talking about things people arent interested in, so to get you excited about keeping healthy and invested in improving yourselves, I really value your questions to help me provide the best content possible. There is no such thing as a silly question, so please dont hesitate to contact me. This can be done by direct messaging me via text, email or on any social media platform FB: JB Physio IG: jb.physio Email: [email protected] I am super excited and look forward to hearing from you all soon James (Baz) Bassil JB Physio

10.01.2022 When you think of yoga, the first thing that comes to mind is the Downward Dog. This cliched stretch is so popular because it is an effective way to neurologically mobilise your entire body!!! Some useful cues to maximise your stretch: Hands shoulder width apart and pressing down into the floor... Shoulders actively pushing down and back Spine positioned in a straight line and not hunched over Bottom pushing up and back into the air Tummy tucked and core engaged Legs straightening into as much extension as possible Heels pressing down into the floor In this stretch you will feel the tension through the back of your legs and especially behind the knees. These are guidelines and aimed to help you feel the stretch. As seen in the photo above my legs are unable to straighten completely and my heels cant flatten to the floor but I still feel the stretch! With daily practice you will start to notice getting into this position and holding it will become much easier I recommend doing this stretch at least 1-2 times per day, 3 reps of 30 second holds To reduce the risk of injury, please consult the JB physio team to provide appropriate exercise prescription and safety precautions specific to your current fitness. Book an appointment now at jbphysio.com.au

10.01.2022 When loading your body with weights at the gym, stiff wrists can become subject to injury when not warmed up properly Here are some quick warm up exercises should do before loading your stiff wrists at the gym: 1. Wrist rolls: interlock your fingers and draw figure 8 with your wrists. 10-15 seconds each direction ... 2. Wrist distractions: Wrap your fingers around your wrist; sinking into the space above the bony processes of the radius and ulna. SQUEEZE! Place your hand then on the edge of a table and lean into the range 3x 5 seconds each wrist 3. Prayer and Inverted Prayer stretch: bring your hands together and press downwards into resistance. Make sure that the palms of your hands stay together and dont let them separate 5x 5 sec holds each direction Please note that these exercises may help wrists that are stiff or locked up. If you have very mobile or loose wrists, you may want to warm up with stability warm up exercises - next video To reduce the risk of injury, please consult the JB physio team to provide appropriate exercise prescription and safety precautions specific to your current fitness For more information on the reasoning behind each exercise, read the full article at jbphysio.com.au

09.01.2022 The dislocator stretch a fantastic exercise to warm up the shoulders, chest, forearms, wrists and fingers. For people with stiff shoulders, this exercise is great for improving shoulder mobility over time. Heres how to do it properly: 1. Hold a bar/ stick greater than shoulder width apart with your palms facing towards you... 2. Roll your shoulders back and squeeze your shoulder blades together. (Try to get your arm pits facing forward) 3. Raise the stick up and over your head and behind you. Keep your elbows straight and dont lose your grip 4. GO SLOWLY AND WITH CONTROL!!! If you are very tight and cant go all the way around without your elbows bending or shoulders rounding, then push into the right area and hold for a few seconds before returning to the start DO NOT DO THIS EXERCISE IF YOU HAVE LOOSE OR UNSTABLE SHOULDER JOINTS To reduce the risk of injury, please consult the JB physio team to provide appropriate exercise prescription and safety precautions specific to your current fitness. Book an appointment now at jbphysio.com.au

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