Physio Local in Mortlake, New South Wales, Australia | Physical therapist

Physio Local

Locality: Mortlake, New South Wales, Australia

Phone: +61 2 8765 1491

Address: 17A Tennyson Road 2137 Mortlake, NSW, Australia

Website: http://www.physiolocal.com.au

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• Sport & recreation
• Physical therapist

24.01.2022 GLUTES We love glute work! A great way to isolate your glutes, particularly gluteus medius is in side lying. Glute med is important to provide stability and function at the hip, and prevent injury. ... If you want to keep that back, hip or knee pain at bay, get working on your glutes! For extra challenge, try adding a band at your knees. #yourlocalphysio Fitness Local Mortlake

23.01.2022 HAPPY NEW YEAR!! From the team at Physiolocal, stay safe this New Year! We will be back on the 4th to help you start your New Year right!! ... #yourlocalphysio

22.01.2022 Have you booked your massage yet?! Spots are filling up fast to book in a massage before the end of the year. We currently have 20% off all 1 hour massages with Bing from now until the 22nd December. Book yours today before we close for Christmas!... https://bookings.nookal.com/bookings/company/QNUFK/DMAFS See more

22.01.2022 From the entire team at Physiolocal, We wish you and your families a safe and Merry Christmas! We will re-open on the 4th of Jan and look forward to seeing you then. ... #yourlocalphysio

21.01.2022 CORE CONTROL Recently we have seen an increase in patients presenting with low back pain. While the cause and treatment may differ, one thing we always look for is core control and stability. ... The better we are at stabilising and bracing through our core, the more power we can generate in our limbs! An exercise we commonly prescribe is the deadbug (shown below) If you can't maintain a neutral spine whilst extending opposite arm and leg, your core stability isn't good enough! Struggling with low back pain? Contact us today https://bookings.nookal.com/bookings/company/QNUFK/DMAFS

21.01.2022 Commencing soon Exercise classes for Mums n Bubs! For all those mums looking to become active, stronger, fitter and keep the everyday injuries at bay. ... Our exercise classes are physio and exercise physiologist lead, they’re tailored specifically to you, your needs and your goals and place a strong focus on building strength and correcting movement patterns. Give it a go! Contact us for more information 8765 1491 #yourlocalphysio #mumsnbubs #groupexercise

21.01.2022 MASSAGE You’re settling in to work, training, study and normal routine and feel the stress of daily life build up. Accumulation of stressors and tension can lead to reduced optimal muscle length to tension ratio, causing altered movement patterns and leading to the introduction of niggles and injury. ... Don’t let this become your norm or a continuing cycle. Massage therapy can assist in alleviating tensions and muscle tone caused by daily stressors. Book yours today and keep the niggles at bay!! 8765 1491 or head online https://bookings.nookal.com/bookings/company/QNUFK/DMAFS #yourlocalphysio #massagetherapy #stress #relief

20.01.2022 BACK TO WORK Are you heading back to the office/home office this week? After a period of rest from the desk, your body can become unaccustomed to the long hours of sitting, spent staring at the computer screen. ... Which can mean your first week back you may be feeling stiff, sore and possibly even with headaches! Don’t let this become a chronic issue. Our Physiotherapy team have the tips and tricks to help you move your best, even when stuck at the desk!! https://bookings.nookal.com/bookings/company/QNUFK/DMAFS #yourlocalphysio #workingfromhome

18.01.2022 CORE STABILITY- Deadbug Our go to exercise for those with back pain. Strength through your core, helps you produce more power at your limbs. ... Without the ability to handle load and transfer load adequately through our core, structures like the spine can tend to take on too much and become susceptible to injury. Check in with your core strength with this exercise! Aim to keep your back from arching as you extend your arm and leg. There are many regressions and progressions of this simple exercise, so ask us what is best for you! #yourlocalphysio #deadbug #corestrength

16.01.2022 SLEEP The thing we never seem to get enough of, but is crucial to our health and performance!! Why is sleep so important?... 1. Brain function Whilst asleep, the brain is forming new pathways to assist us in learning and retaining information. Adequate sleep allows us to problem solve, pay attention, make decisions and retain information better. When we are sleeping, fluid circulates in the brain better, creating a ‘rinse or wash’ system which helps clear our brain of harmful proteins, that can accumulate, causing plaque build up which is linked to Alzheimer’s. 2. Physical health Over the course of the day we damage cells with daily tasks and exercise. While sleeping, hormones are released to promote growth and repair, allowing cells to repair and regenerate, growth of muscle, healing of tendons, bone, ligament. 3. Maintaining healthy weight and body function Like cells in our muscles, cells in our blood vessels are also damaged each day. Sleep allows the repair of these vessels and maintenance of healthy heart and organs. Sleep is important in weight maintenance as sleep regulates hormone production and circulation, particularly the hormones responsible for feeling hungry (ghrelin) and feeling full (leptin). When we don’t get enough sleep, our level of grhelin goes up, leading us to believe we’re hungry, and often over eating!! Sleep also affects the bodies response to insulin, which controls our blood sugar levels. Sleep deficiency increases blood sugar levels, increasing risk for diabetes. 4. Immune system support In the same way hormones regulate to repair and regenerate cells and the brain ‘flushes’ itself, the immune system does the same. Cells will regenerate to defend against infection and substances that can cause illness or harm. Lack of sleep compromises the ability of our immune system to perform its function. Need more reason to have a sleep in?! We thought so!

14.01.2022 MOVEMBER This month we are raising awareness and money for Movember. This year has been particularly challenging and has lead to a spike in suicide rates. 3 out 4 suicides in Australia are men. ... Help us start the talk and make a change! Click the link below to find out how we will be involved in Movember. https://au.movember.com/team/2321009

14.01.2022 Peace out 2020! Today was the last clinic day for 2020 Thanks to all those who have supported us through an incredibly difficult and challenging year!... Time for a much needed break and relax. We look forward to seeing you all on the 4th of Jan when we reopen. Have a safe and Merry Christmas and New Year! #yourlocalphysio

14.01.2022 BIRD DOG Funny name, serious core workout!!! As we’ve said before, and will say again, the core is our main control centre when it comes to producing power at our arms and legs.... Like a tree, we need stability in our trunk to move our branches well! Without this, niggles, injuries and aches begin to crop up. Practice makes perfect with this exercise. As a starting point, aim to keep your trunk and hips as still as possible while you hover one arm or one leg off the floor. To challenge yourself further, try extending opposite arm and opposite leg like Mitch is here! Without letting your back arch or hips move!! Contact us for any questions 8765 1491 Or book online (link in bio) #yourlocalphysio #birddog #coreworkout

12.01.2022 MASSAGE As we head in to the Christmas period, it's easy to get busy quickly and put yourself last. Don't carry niggles toward the end of the year, take some time for yourself and book a massage today! ... Now available 6 days a week, massage can have amazing effects for your body. Call us or book online today https://bookings.nookal.com/bookings/company/QNUFK/DMAFS

12.01.2022 PUSH UP We love, we hate it, there’s multiple variations and ways to challenge this common exercise. Commonly we see people complain of anterior shoulder pain in push ups, and commonly we fix this with simple changes to push up technique! ... If this sounds like you then try this Elbow crease facing forward Tips of your shoulder engaged towards your bottom Squeeze shoulder blades together throughout the movement. This won’t allow your shoulder to roll forward and overload tendons! Still struggling? There are many ways we can make push ups less of a punish, ask us how! 8765 1491 #yourlocalphysio #pushup #strength #pushupgame

11.01.2022 HIP MOBILITY FOR SQUATS Remember that video with Mitch suqatting? Below is a few mobility exercises you can do to improve that hip range, increase squat depth and reduce load on other joints. ... 1. Childs pose. - Start on all fours, slowly sink your hips back toward your heels. - Try taking your knees wider for more stretch through the low back. 2. 'Runners' stretch - Start on all fours - Step one leg to the outside of your hands - Turn the front knee out for more of a stretch through the hip - For a real challenge, place elbows on floor. 3. 'Runners' rotation stretch - Same positioning as the second stretch - Thread the opposite arm under the front leg - Rotate the same arm away from the body - To make it easier- lift the back knee off the floor so you are in more of a lunge position. Need more mobility tips? We can taoilor a program specific to you and your needs! Call us today 8765 1491 or book online http://bookings.nookal.com/bookings/company/QNUFK/DMAFS

10.01.2022 MOVEMBER IS HERE!! November is a time to raise awareness for mens health. This year, the team at Physiolocal and our brother clinic Dynamic Physiotherapy will be joining forces to move for Movember. ... Over the month we will be aiming to move as much as possible, burn as many calories as we can and compete with each other while we do so!! Follow us on instagram and facebook as we keep you posted over the month how our progress/hurt levels are! Find out more about our team here https://movember.com/t/dynamic-physiotherapy?mc=1

08.01.2022 Massage There is a lot massage can do for our physical and mental health. From recovery from injury, to relaxation, the team at Physiolocal have you covered! Spots fill up fast, so book your massage today! ... 8765 1491 #yourlocalphysio Wellness Local - Yoga, Mat & Reformer Pilates, Barre

08.01.2022 MASSAGE Treat yourself to a pre Christmas special! Currently we are offering 20% off all 1 Hour Massage appointments with Bing, up until the 22nd December. ... Unwind and get in to that Christmas spirit with massage! Book online today https://bookings.nookal.com/bookings/company/QNUFK/DMAFS

07.01.2022 MOVEMBER Movember is men's health month. After what has been a challenging year for most, cases of depression and suicide rates have increased. ... Research has shown physical activity and exercise have a positive effect on our mental health status! Exercise is a great way to release endorphins or 'mood boosters'. Working out with a mate also provides a support network. #spotmebro As health practitioners, Physiolocal with Dynamic Physiotherapy fully support Movember and Mens health. Whether it's working out, having coffee,(or beers), getting those niggles sorted and discussing your health, we are here for it! Check out our Movember page to see how we are getting involved https://movember.com/t/dynamic-physiotherapy?mc=1 #saveabro

07.01.2022 Glute warm up What you do before you workout at the gym, go for a walk or run, influences the performance of your body and what muscles you use. One of our faves is the T-kick. It is great for glute recruitment, activation and hip stability. It's also performed in a functional position (standing). ... Give this a go before your next workout! #yourlocalphysio

07.01.2022 We’re back!!! Things may look a little different in the clinic, first being we now have a QR code! To ensure the safety of ourselves and our community, our staff will be masked up and we ask that you please bring one along to your appointment, as well as checking in when you arrive. ... We can’t wait to show you the other changes we’ve made over the break! #yourlocalphysio

06.01.2022 CUFF STUFF Good shoulder health relies on strength and stability in our rotator cuff and good thoracic mobility. Often when we spend all day working at a desk, our shoulder and spine isn't placed in a favourable position. ... Where we run in to trouble is if stiffness in our spine and shoulders builds up over time and when we jump in to exercise WITHOUT correct warm up/activation. Stuck for ideas on correct activation? Try these exercises below. Your aim is to keep the band taught by trying to keep your wrists the same distance apart as you raise your arms above your head. (try not to let your back arch as your lift your arms) Arrive 5 mins early to your next gym class, or try it out in your lunch break! Let us know how you go! #yourlocalphysio Fitness Local Mortlake Wellness Local - Yoga, Mat & Reformer Pilates, Barre

03.01.2022 Just a reminder of our Christmas Closing dates. We will be closed from 12pm on the 24th and reopen on the 4th of January. We look forward to seeing you in the New Year! ... #yourlocalphysio

01.01.2022 How do you train hamstrings? Level up your hamstrings with this exercise. Training hamstrings can reduce your risk of hamstring tear, improve hip strength and stability and may even assist in reducing back pain. ... Tag your gym buddy and try it out! #yourlocalphysio Fitness Local Mortlake

01.01.2022 Let's talk squats and hips! The squat is one of the most functional exercises to incorporate in to a gym program. Every time we sit and stand again, we are squatting! So it makes sense to include it in to a gym program to gain or maintain strength in this movement as we get older. ... Our hip mobility can significantly affect the depth of our squat and how we load other joints of our body. Below we have a video of Mitch performing a squat 3 times. Video 1. Mitch is wearing shoes designed for running. Notice the slight rocker on the bottom of the shoe that pushes him forward on to his toes at the bottom of the squat and the way he is rocked back on to his heels in final standing. Ideally, to be performing a squat you want to be in flat shoes or barefoot. 2. The Pre-mobilty squat. Notice the depth of his hips at the bottom of the squat and the way in which his knees and then the bar travel forward on the ascent, turning this exercise into a quad dominant one and potentially causing knee pain! 3. The post-mobility squat. Now notice the depth of his hips and the bar path on the ascent. Mitch is able to sit his hips in to a parrellel position and is able to control the path of the bar to be more vertical, meaning he is maintaining the weight on his heels and isn't increasing the load through his knees. Mind the buttwink at the end of range, we will save that discussion for another day!!