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Physical Healthcare

Phone: +61 1300 581 625

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22.01.2022 Warming Up for Exercise and Sport Warming up is a vital component of everyone’s exercise regime. However, we often find that many of our patients suffer injuries due to improper warmup routines So, here are some helpful tips on how you can complete an effective warmup and avoid sustaining a serious injury ... 1. Dynamic Stretches Only Static or sit and hold stretches are perfect for POST exercise recovery. Prior to completing exercise, you need to complete dynamic (moving stretches). Dynamic stretches allow you to warmup your body and increase the elasticity of your muscle fibres 2. Don’t Just Jog Since the inception of warmups, people have long been told to run a few laps for their warmup. While a slow jog is excellent, completing only this for a warmup is insufficient You need to incorporate some light exercise/sport-specific skill work into your warmup, to ensure that you are activating the necessary muscle fibres prior to your workout and engaging the necessary neural pathways 3. Focus on Key Muscle Groups Similar to the previous point, you need to ensure that at least half your warmup focuses specifically on the activation of key muscle groups required for your training session/workout For example, when warming up for tennis, you would need to include to light-resistance shoulder and trunk rotations, to engage the muscles required for use when hitting a tennis ball 4. 70-80% is Key To ensure that your warmup is reaching an adequate intensity, you need to aim to achieve 70-80% of your heart rate max To get a rough estimate of your max heart rate, you subtract your age from 220. For example, the maximum heart rate for a 30-year-old would be 190 beats per minute (bpm) Want to know more? Call us on 1300 581 625 or click the link to book an appointment: https://bit.ly/PHCbooknow

19.01.2022 Have no fear, our myo- and remedial massage therapists are here! We are so pleased to announce that FINALLY we are able to welcome back our myo- and remedial massage therapists to our Sydenham and Preston clinics! If you are in need of an appointment, call 1300 581 625 or click the following link to make an online booking: https://bit.ly/PHCbooknow... But hurry, these are hot ticket items and appointments are filling up very fast!

18.01.2022 With gyms reopening across Melbourne this week, we thought it would be best to revisit our tips for returning to weightlifting to assist everyone with safely returning to the gym and avoiding injury! Want to know more? Call us on 1300 581 625 or click the link below to book an appointment https://bit.ly/PHCbooknow ... https://www.facebook.com/627806737259043/posts/3724290114277341/?vh=e&d=n

17.01.2022 We are so excited to FINALLY be able to offer GROUP Clinical Pilates classes at our Preston office! If and your friends would like to book a group appointment with our wonderful Pilates instructor Liz, please call 1300 581 625 now! But be quick, these appointments are filling up fast!

17.01.2022 Shoulder pain is one of the most commonly experienced musculoskeletal conditions within Australia It is commonly experienced by those who: - Are of a working age - Regularly lift heavy weights (At work and/or the gym) ... - Play sports requiring overhead throwing Despite the high prevalence, we see time and time again some patients delaying necessary treatment and adding weeks and months onto their recovery If you are currently suffering from shoulder pain, don't suffer in silence, call us today on 1300 581 625 or click the link below to book an appointment with one of our Physiotherapists BOOK HERE: bit.ly/PHCbookings

17.01.2022 Tuesday Tips - Using A Heat Pack This week we look at the use of a heat pack, discussing when it is best to use the device and when it should be avoided Heat packs are a useful tool, when used appropriately ... The keys times to use a heat pack are: - Pre-exercise - When recovering from a chronic/long-term injury - When suffering from muscle stiffness Heat packs should be avoided when: - Swelling is present - Skin is damaged or bruised - The injury is acute (relatively new) Need help recovering from an injury? Simply call 1300 581 625 or click the link below to book an appointment with one of our physiotherapists BOOK HERE: bit.ly/PHCbookings

14.01.2022 The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus These muscles help your body stay upright and enable you to power through workouts, so it's so important for you to know how to get the most out of your glutes Your glutes play a major role in activities such as:... - Running - Walking - Climbing Stairs - Jumping - Balance - Squatting - Standing Here are some excellent exercises you can complete at home to assist in building the strength of your glutes To get the most out of these exercises, we recommend completing 8-12 reps x 3 sets of each and repeating the exercises 3-5 x a week Are you having trouble with glute control? If so, simply call 1300 581 625 or click here bit.ly/PHCbookings to book an appointment with one of our Physiotherapists

14.01.2022 Neck pain can be quite debilitating, often limiting your ability to: - Sleep - Work - Exercise ... These are five of the most common, everyday causes of neck pain we see in those who attend our clinics Be sure to keep these in the forefront of your as you go about your day to avoid encouraging the onset of neck soreness 2020 has been enough of a pain in the neck, so don’t give yourself another

09.01.2022 We hope everyone has a happy and safe holiday period, with lots of good food and better company We look forward to welcoming you all back to our clinics from Tuesday December 29th

08.01.2022 Tuesday Tips - Ice Packs We are frequently asked about when people should or should not use ice packs, whilst recovering from an injury So, we decided to put together some general information about when we recommend our patients do and do not use ice packs ... Please note, ice packs should NEVER be placed around the front or side of the neck Ice packs should also never be directly placed onto your skin, be sure to cover with a tea towel before using them Want to know more? Simply call 1300 581 625 or click here bit.ly/PHCbookings to book an appointment with one of our Physiotherapists

05.01.2022 Who have you got for the AFL Grand Final? vs

05.01.2022 Our legs are capable of amazing things One of those things is being able to absorb up to 3 x our body weight with each step as we run With this in mind, you can see why proper training and footwear are important in keeping you up and running ... Are you having issues with leg or foot pain? Feel free to contact us on 1300 581 625 or click the link below to book an appointment with one of our Physiotherapists or Podiatrists https://bit.ly/PHCbooknow

Physical Healthcare | Businesses