Mend Narellan in Campbelltown, New South Wales | Medical and health

Mend Narellan

Locality: Campbelltown, New South Wales

Phone: +61 2 4627 6375

Address: Shop 3, 4 George Hunter Drive 2567

Website: http://www.rehabhq.net.au

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25.01.2022 EXERCISE OF THE WEEK - LUNGE A lunge is a single leg bodyweight exercise that works your hips, glutes, quads and hamstrings. Lunges can help you develop lower body strength and endurance. Theyre also a great beginner move. When done correctly, lunges can effectively target your lower body muscles without placing added strain on your joints.... How to Lunge - Stand with your feet shoulder-width apart - Step forwards with one leg into a long stride and lower your rear leg until it reaches a 90-degree angle. Bend both knees and keep your posture upright. - Drive through your front heel to return to standing. - Repeat by stepping forward with the opposite leg into another stride. If you would like to book an appointment with one our specialist give us a call on, 02 4647 0296, or book online link in the bio! #lunge #fitness #squat #crossfit #workout #training #legday #treino #lunges #crosshiit #yoga #jumpsquat #personaltrainer #treinoemcasa #vctbmpode #naosejamaisumsedentario #senaoobuchocai #tenhaatitude #exercise #strength #fitfam #hiit #boatarde #treinododia #mergulhobanco #stepbox #bonstreinos #boanoite #agachamento #bhfyp

25.01.2022 Golfer’s elbow Medial epicondylalgia, also known as golfer’s elbow, is an overuse injury relating to pain on the inside of the elbow. It is less common than tennis elbow. It involves the muscles that bend the wrist forwards (the wrist flexor muscles), which connect to a bone on the inside of the elbow (the medial epicondyle) via a tendon. This tendon can become stressed and painful with lifting and gripping activities where the palm is facing upwards, as well as an increa...se in activities (such as playing golf!). People with golfer’s elbow may report or demonstrate: Pain on palpation over the medial epicondyle which may radiate upwards along the upper arm and downwards along the inside of the forearm Reduced grip strength or difficulty carrying objects in their hand Swelling around the elbow Pain and weakness with resisted wrist flexion and forearm pronation (turning the arm so that the palm faces down). How can we help it? Education regarding the avoidance or modification of activities that are pain-provoking Bracing or taping around the forearm to relieve tension on the insertion at the medial epicondyle Manual therapy techniques including mobilisations and soft tissue release Eccentric strengthening exercises and stretches for the wrist flexor muscles. Wrist flexor stretch: Extend your arm straight in front of you and extend your wrist back towards your body. With your other hand, apply gentle pressure and hold for a few seconds. Repeat on the opposite side. Eccentric wrist flexion with light dumbbell: Start in a seated position with your forearm resting on a table, holding a weight in your hand with your palm facing upwards. Using the other hand, lift your wrist up, keeping your forearm in contact with the table. Remove your other hand and then slowly lower your raised hand back down without support. Relax and repeat. Forearm pronation/supination with light dumbbell: Hold a light weight in your hand. Keeping your elbow tucked into your side, rotate the palm of your hand so it turns up and down. If you think you may have golfer’s elbow, book an appointment with one of our Physiotherapists on 02 4647 0296 or book online, link in the bio! #physiotherapy #physio #rehab #rehabhq #campbelltown #minto #narellan #macquariefields #macfields #pain #elbow #elbowpain #golferselbow #golfers #elbow #pitcherselbow #pitchers #elbow

24.01.2022 Dear patients, Due to the recent spike in COVID-19 we would like to provide you with a reminder, as patient safety is our top priority. Please call reception BEFORE coming in if you are experiencing the following:... - Flu like symptoms - Cough - Sore throat - Fever - Difficulty breathing - Have been in contact with someone who has the coronavirus - Have travelled overseas or to Victoria in the last 21 days - You suspect you have coronavirus or have been confirmed to have the coronavirus - Or have been in contact with anyone from Crossroads and Picton Hotel To ensure patient safety when entering our practice please take the following precautions: - Social distance from others when possible 1.5m apart - Cover your sneeze or cough - Wash your hands - Avoid touching your face If you have been confirmed to have the coronavirus, have been in contact with someone who has the coronavirus or suspect you may have the coronavirus please stay at home and seek help from your GP. Thanks, Rehab HQ Management

23.01.2022 FRIDAY 5 - BOOTY EXERCISES This week on Friday 5, Jordan will be demonstrating 5 different glute exercises you can do with a resistance band or booty band Try these exercises and let us know how you go!... Dont forget to like and share this post and if you have an idea that you would like to be featured on Friday 5, drop us a comment below ! #rehab #rehabhq #booty #bootyworkouts #gluts #strengthening #fitness # fit #healthy #healthyliving

22.01.2022 FRIDAY 5 - PUSH-UPS Whats up team! Jason our Accredited Exercise physiologist will be going through 5 different push-up variations to spice up your training sesh. Try these at home or at the gym and let us know how you go! Dont forget to like and share, and if you any ideas you would like to be featured in Friday 5, drop us a comment below! ... #pushup #fitness #workout #gym #calisthenics #fitnessmotivation #motivation #pushupchallenge #fit #training #crossfit #streetworkout #pushups #pullups #workoutmotivation #abs #sport #bodybuilding #squats #homeworkout #strength #personaltrainer #exercise #pullup #strong #fitfam #gymmotivation #squat #bodyweight #bhfyp

22.01.2022 Dear patients, Our reception hours have recently changed. Please view the image below to see our new staffed reception hours. For our Campbelltown practice, please call on 02 4627 6375... For our Minto practice, please call on 02 8798 8294 For our Narellan practice, please call on 02 4647 0296 Booking appointments online is now available! Rehab HQ, management

21.01.2022 When the gym’s not an option, don’t let lack of equipment or space deter you from getting a great leg workout. Training your legs is very important and they’re literally what keep you moving all day, so building strength in your lower half is crucial. The muscles in your hips and legs are the largest in your body and training these muscles causes a massive release of growth hormone and testosterone, key elements for building muscle.... 1. Nordic Curl Eccentrics: 3 4 sets of 8- 10 reps 2. Heel raises on Step: 3 4 sets of 10 12 reps 3. Lateral to Curtsy Lunge: 3 4 sets of 6 8 each side 4. Glute Bridges: 3 4 sets of 8 10 reps To book an appointment with one of our practitioners, give us a call on 02 4627 0296 or book online, link in the bio! #running #run #exercise #fitness #

21.01.2022 That moment when... #physiomemes #physiomoments #physio #physiotherapy #exercisephysiology #exercisephysiologist #gym #fitness #health

21.01.2022 Mens Health Lets Talk About it! In Australia, there is a stigma around a man being strong and silent about his health physically and emotionally. Did you know? In Australia;... - Men take their own lives at four times the rate of women, making up an average of six out of every eight suicides every single day. - One in eight men will experience depression and one in five men will experience anxiety at some stage of their lives. - 71% of men are more likely to be overweight or obese. - Only 17% of males aged 18 64 meet the national Physical Activity Guidelines So how do we reduce these statistics? Staying active throughout your life is the single most powerful way to remain healthy which will ultimately improve your quality of life. Research shows a 30 minute exercise session of moderate exercise can boost your energy levels, reduce stress, improve sleeping patterns and improve mood. If youre new to exercise, it can be tough to know how to start safely. This is especially true for those living with a chronic condition or those struggling with their mental health. We recommend seeking out an expert to help you to exercise safely for your individual needs. Book an appointment with one of our Accredited Exercise Physiologists to help get you on the right path to exercise on 02 4627 6375! #MensHealthMonth #ShowUsYourBlue #WearBlueForMen #WearBlue4Men #MensHealthWeek #MHM2020

20.01.2022 Which carbs are good for you Carbohydrates are found in many of the foods and drinks we enjoy. They are your bodys main source of energy. They help fuel your brain, kidney and heart muscles and central nervous system. For instance, fibre is a carbohydrate that aids in digestion, helps you feel full and keeps blood cholesterol levels in check. ... Your body can store extra carbohydrates in your muscles and liver for use when youre not getting enough carbohydrates in your diet. Not all carbs are bad, examples of good carbs include: Multigrain breads Multigrain cereals Rice and ancient grains Pasta Fruits Milk and yogurt Legumes and lentils Potatoes If you would like to book an appointment with our dietitian, please call our friendly reception staff on 02 4627 6375, or book online link in bio! carbs #protein #food #fitness #foodporn #nutrition #foodie #healthy #weightloss #healthyfood #diet #gym #pasta #vegan #healthylifestyle #macros #healthyeating #health #yummy #instafood #bread #fats #delicious #dinner #calories #plantbased #fit #mealprep #fitfam #bhfyp

20.01.2022 Getting back into your local During COVID19 you may not have had the chance to participate in training for your chosen sport that you play on the weekend. Sports such as netball basketball , soccer , AFL and NRL have lots of sprinting, changing of direction, jumping and landing involved.... If you havent been exercising during isolation and are thinking about returning to your sport once local sport opens up again you should start to include some of the below exercises into your weekly routine to reduce your risk of injury. - Reverse lunge and drive - Single Leg Deadlift - Box jumps - Counter jumps (jump down and up) - Forward and Sideways Hopping - Side plank rotations If you want to know what specifics you could be doing for your sport, call our practice and our reception staff will be able to direct you to the best therapist. To book an appointment, please call us on 02 4627 6375 or book online, link in the bio! View the link below! #sport #fitness #training #gym #motivation #sports #workout #fit #football #love #running #instagood #fitnessmotivation #lifestyle #like #soccer #run https://www.instagram.com/p/CBNYTZlj8O6/

20.01.2022 HEALTHY SNACKS Feeling peckish but dont want to eat bad? Here are 5 healthy snack ideas you can have! - Handful nuts... - Fruits - Protein bar (make sure its not high in sugar) - Yogurt- low fat low sugar - Vita weats with low fat cheese If you would like to book an appointment with our dietitian, please call our friendly reception staff on 02 4627 6375 or you can book online, link in the bio! #dietician #exercise #guthealth #healthyrecipes #holistichealth #workout #healthylife #sa #fatloss #keto #fitfam #cleaneating #bodybuilding #weightlossjourney #functionalmedicine #nutritionfacts #nutricionista #healthydiet #nutricion #foodismedicine #organic #eathealthy #supplements #coach #kl #glutenfree #instafood #protein #holisticnutrition #dietitiansofinstagram

19.01.2022 WHY FIBRE IS IMPORTANT Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and legumes. It is a type of carbohydrate that helps keep our digestive systems healthy. There are 3 types of fibre:... - Soluble fibre e.g. fruits , vegetables , oats, barley and legumes. - Insoluble fibre e.g. wholegrain breads and cereals , nuts , seeds, wheat bran and the skin of fruit and vegetables. - Resistant starch e.g. undercooked pasta , under ripe bananas , cooked and cooled potato and rice. Fibre is important because: - It improves the health of our digestive system - Improves the regularity of our bowels - Helps us feel fuller for longer - Improve blood sugar level - Improves cholesterol - Protects us from bowel cancer and heart disease If you would like to book an appointment with our dietitian, please call our friendly reception staff on 02 4627 6375 or book online, link in the bio! #rehab #rehabhq #diet #dietetics #fibre #healthyeating #healthy #lifestyle #nutrition #food #fibrefoods ##dietitiansofinstagram #foodie #be #healthyliving #dietitianapproved #l #nutritioncoach #dietitiansofig #sa #dietfood #dietetics #lifestyle #fit #wellness #bhfyp

17.01.2022 Golfers elbow Medial epicondylalgia, also known as golfers elbow, is an overuse injury relating to pain on the inside of the elbow. It is less common than tennis elbow. It involves the muscles that bend the wrist forwards (the wrist flexor muscles), which connect to a bone on the inside of the elbow (the medial epicondyle) via a tendon. This tendon can become stressed and painful with lifting and gripping activities where the palm is facing upwards, as well as an increa...se in activities (such as playing golf!). People with golfers elbow may report or demonstrate: Pain on palpation over the medial epicondyle which may radiate upwards along the upper arm and downwards along the inside of the forearm Reduced grip strength or difficulty carrying objects in their hand Swelling around the elbow Pain and weakness with resisted wrist flexion and forearm pronation (turning the arm so that the palm faces down). How can we help it? Education regarding the avoidance or modification of activities that are pain-provoking Bracing or taping around the forearm to relieve tension on the insertion at the medial epicondyle Manual therapy techniques including mobilisations and soft tissue release Eccentric strengthening exercises and stretches for the wrist flexor muscles. Wrist flexor stretch: Extend your arm straight in front of you and extend your wrist back towards your body. With your other hand, apply gentle pressure and hold for a few seconds. Repeat on the opposite side. Eccentric wrist flexion with light dumbbell: Start in a seated position with your forearm resting on a table, holding a weight in your hand with your palm facing upwards. Using the other hand, lift your wrist up, keeping your forearm in contact with the table. Remove your other hand and then slowly lower your raised hand back down without support. Relax and repeat. Forearm pronation/supination with light dumbbell: Hold a light weight in your hand. Keeping your elbow tucked into your side, rotate the palm of your hand so it turns up and down. If you think you may have golfers elbow, book an appointment with one of our Physiotherapists on 02 4647 0296 or book online, link in the bio! #physiotherapy #physio #rehab #rehabhq #campbelltown #minto #narellan #macquariefields #macfields #pain #elbow #elbowpain #golferselbow #golfers #elbow #pitcherselbow #pitchers #elbow

17.01.2022 Exercise Physiologists specialise in designing and delivering safe and effective exercise interventions for a range of populations. Prescription can range from sports injury management, pre and post natal exercise programming to exercise interventions to help manage chronic diseases. If you’re wondering whether or not EP is suited for you, or are simply looking for advice with current programming contact us on 02 4647 0296, or book online, link in the bio!

17.01.2022 Strengthening your glutes can help improve posture, as well as make sitting down, standing, picking up heavy objects and climbing stairs easier. Developing strong glutes can also improve athletic performance and decrease your risk of injuries. 1. Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees. 2. Push through your heels and squeeze your glutes towards the ceiling to create a straight line from your knees to shoulders. 3.... Squeeze your core and pull your belly button back toward your spine. 4. Hold for 2 seconds, and then return to your starting position. 5. Complete at least 10 reps. See more

16.01.2022 CLINICAL PILATES IS BACK! Clinical Pilates classes are back at Rehab HQ Narellan starting from the 8th of June. Due to the circumstances of COVID -19 we can STRICTLY only have 5 participants in classes. We will continue to offer Clinical Pilates out of class hours, T&Cs apply... We look forward to seeing our Pilates patients soon! #pilates #fitness #pilateslovers #workout #pilatesinstructor #fisioterapia #pilatesreformer #pilatesbody #fit #pilatesstudio #health #fitnessmotivation #matpilates #pilatesmat #reformerpilates #exercise #rehabhq #rehab

16.01.2022 EXERCISE AND ENDOMETRIOSIS In Australia, experts believe that 1 in 10 women have endometriosis. This is also thought to be an underestimation due to under reporting, misdiagnosis and a lack of non-invasive diagnostic methods. Having endo can affect a womans life physically, mentally, emotionally and can impact on relationships, work life and social life. Symptoms can include but are not limited to painful periods, severe pelvic cramping, fatigue, pelvic floor hypertonicity..., infertility and gastrointestinal issues. Like any chronic condition, women suffering with Endo should be working with a multidisciplinary team. Here at Rehab HQ we have both a womens health Physiotherapist and Exercise Physiologist. The goals we would help address include; - Pain relief - Musculoskeletal tightness - Post surgical recovery - Hormonal management and activity modification - Quality of life Have more questions about how we could help? Contact us on 0246276375 to find out more information and book an appointment #womenshealth#womenshealthphysiotherapy#womenshealthexercisephysiology#physiotherapy#exercisephysiology#rehabhq#pelvicfloor#pelvicfloorhealth#pelvicfloorrehab#pelvicfloorexercise#endometriosis#endo#endowarrior#endometriosisawareness

16.01.2022 Dear Patients, In line with the recommendations set out by NSW Health COVID Response team, Rehab HQ have taken the initiative and are requesting all patients use a face mask whilst in one of our clinics. You are more than welcome to bring one with you OR you can purchase on from our reception desk for $1.00.... With your help we can ensure that all parties are safe, and that we help slow down the transmission of COVID-19. Thank you, Rehab HQ Management. #covid19 #covidsafe #rehab #physiotherapy #physio #health #exercisephysiology

15.01.2022 Happy world physiotherapy day folks!

15.01.2022 FRIDAY 5 - stair/step exercises This week on Friday 5, Jordan will be showing you 5 exercises you can do on a stair case or a step at home to strengthen up your legs! Try these exercises at home and let us know how you go! Dont forget to like and share this post and if you have an idea that you would like to be featured on Friday 5, drop us a comment below !... #rehab #rehabhq #legs #legstrengthening #exercise #fitness #healthyliving #health #legday #isotraining #covid

14.01.2022 We are excited to announce that this FREE womens only health and fitness program is coming to a Narellan! To find out more information and to register now, visitmovewithwomen.com.au or call 1800 328 951. Get in quick as spots are filling fast! #physiotherapy #physio #exercisephysiologist #exercise #class #movewithwomen #rehab #rehabhq #women #fitness #lifestyle #mend

14.01.2022 Wishing one of our senior physiotherapists Britt a massive congratulations on the birth of her first baby, Archer We absolutely cannot wait to meet your gorgeous boy praying for a speedy recovery for the both of you Born 25/5/2021 at 3.26kg and 53cm ... . . . . . #physio #physiotherapy #physiotherapist #exercise #exercisephysiology #exercisemotivation #motivation #pilates #pilatesreformer #clinicalpilates #wellness #health #healthylifestyle #rehab #rehabhq #rehabhqnarellan #mend #mendnarellan #fitness #fit #baby #firstbaby #mum #mumlife #babyboy #babylove

14.01.2022 When the gyms not an option, dont let lack of equipment or space deter you from getting a great leg workout. Training your legs is very important and theyre literally what keep you moving all day, so building strength in your lower half is crucial. The muscles in your hips and legs are the largest in your body and training these muscles causes a massive release of growth hormone and testosterone, key elements for building muscle.... 1. Nordic Curl Eccentrics: 3 4 sets of 8- 10 reps 2. Heel raises on Step: 3 4 sets of 10 12 reps 3. Lateral to Curtsy Lunge: 3 4 sets of 6 8 each side 4. Glute Bridges: 3 4 sets of 8 10 reps To book an appointment with one of our practitioners, give us a call on 02 4627 0296 or book online, link in the bio! #running #run #exercise #fitness #

14.01.2022 Pilates is a form of physical exercise that focuses on posture, mobility, flexibility, movement control, balance and breathing. At Rehab HQ our clinical Pilates classes are designed and run by Physiotherapists and Exercise Physiologists. Each program is tailored to your specific needs and is continually monitored. The classes are suited to all ages, fitness levels and complement training goals of other sports and activities. To book for a Pilates assessment, give us a call on 02 4647 0296! #pilates #rehabhq #fitness #health #healthy #piatesreformer #reformer #yoga #gym #clinicalpilates

13.01.2022 FRIDAY 5 - THORACIC SPINE MOBILITY Today on Friday 5, Jordan will be going through 5 exercises you can do to improve the mobility in your thoracic spine. Try these exercises at home or at the gym and let us know! Dont forget to like and share and if there is anything in particular you would like to be featured in Friday, drop us a comment below!... #rehab #rehabhq #exercises #mobility #thoracic #thoracicspine #gym #fitness #foamroller #health #physio #physiotherapy #exercise #exercisephysiology

13.01.2022 MEET THE TEAM Naomi Shafnoon Physiotherapist ... Naomi joined the team at Rehab HQ after graduating from the University of South Australia with a Bachelor of Physiotherapy in 2019. Naomi has a keen interest in treating a range of musculoskeletal conditions, particularly in pre and post-operative rehabilitation. Being from Bangladesh, she enjoys assisting people of many cultures and communication abilities, specifically those with non-English speaking backgrounds. Outside of work, Naomi likes to spend her time catching up with family and friends, trying new skills and travelling (when it is safe to do so!). She also loves watching horror movies and can spend hours talking about the latest spooky films with anyone who will let her. Having grown up in Adelaide, you will need to tell her all about the local sporting team you support. We are sure she will know these like the back of her hand soon! You can find Naomi at our Minto practice. To book an appointment with Naomi or any of our Rehab HQ staff, please contact our friendly reception staff on 02 4627 6375 or book online using the link in the bio!

12.01.2022 Achilles Tendon The Achilles Tendon is a thick tendon that attaches the two main calf muscles in the leg to the heel bone, and is very important in our propulsion forward. It is commonly injured in people who participate in running and high agility sports. The Achilles acts like a spring to absorb energy when we land and uses this to help propel us. Achilles tendinopathies occur when this tendon becomes overloaded. The overload of work can come in the form of exercise or s...tress placed on it by our activities of daily living (ADLs). There are two main forms of tendon pain in the Achilles 1. Mid portion this is in the centre of the tendon and can often feel like there is swelling or a lump in the tendon that is painful to touch. 2. Insertional this is lower down on the back side of the heel where the tendon reaches the bone. What can be done? Physiotherapy aims to assist in modifying the loads and assisting the patients understanding of what may be leading to the issues. In addition to this, a strengthening program is important to increase the capacity of the tendon to handle the stress placed on it. If you are having pain in the back of the ankle that is limiting your ability to be active, get in contact with our clinic on 02 4627 6375 to have an assessment so we can help you. #Physiotherapy #physio #rehab #rehabhq #campbelltown #minto #narellan #Achillestendinopathy #Achilles #pain #footpain #heelpain #runninginjuries #tendoninjuries #tendon

12.01.2022 Have you been told your child has growing pains? Growing pains is a term used to describe pain felt around the lower limb joints. It is most often experienced in the knee or heels of young growing children and most commonly throughout their teenage/puberty years. Pain is generally felt in the joints at the start or the end of exercise. Children feel like it warms up during sport or exercise and the pain can go away during this time. It can also be experienced at the end of ...the day when relaxing or going to bed. Children who are quite active are often those who we see get it. What is growing pains? Pain is often associated with stress on the attachment point of the tendon. The attachment point is located at a growth plate on the front of the knee or back of the heel. The stress is often caused by repetitive movements, such as jumping or running. Therefore children participating in sports are frequently associated with a higher incidence of growing pains. Growing pains CAN be helped by Physiotherapy and can assist your child in enjoying the sports and activities they want to be involved in. If your child has some of these pains or you want to have your child assessed, get in contact with our clinic on 46276375 to see one of our Physiotherapists to assess, help you manage and grow comfortably in an active environment. #physiotherapy #growingpains #seversdisease #osgoodschlatters #osgood #heelpain #children #kidssport #activekids #kneepain #physio #heelpain #severs #campbelltown #narellan #minto #macquariefields #rehabhq

07.01.2022 FACE PULLS! The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. It is most often performed with a rope attachment. o Key points:... 1) Squeeze your shoulder blades. 2) Keep your elbows high and drive them as far as possible past your ears. 3) Rotate at your shoulders. 4) Keep your torso and back upright, and resist the urge to lean forward. 5) Dont go too fast. The slower you go, the more your muscles will have to work. If you would like to book an appointment with one of our therapists, give us a call on 02 4647 0296 or book online, link in the bio! #physio #physiotherapy #facepulls #exercise #wellness #health

07.01.2022 The deadlift exercise is one of the best exercises for developing overall back and core strength. It targets your entire posterior chain, hamstring, glutes, and even your traps, making it a fantastic all around exercise for developing strength and building muscle. 1. With your feet flat beneath the barbell, squat down and grasp it with your hands roughly shoulder width apart.... 2. Keep your chest up, pull your shoulders back and look straight ahead rather than up or down. 3. Pick the bar up off the ground pressing down with your legs until the barbell passes your knees, then thrust your hips forward until you are standing up 4. Slowly bend your waist and keep the bar close to your thighs to begin lowering the bar. Continue hinging at your hips until the bar is below your knees, then you can bend your knees to finish lowering it to the ground. #rehabhq #deadlift #exercise #gains #gainz #fitness #strength #deadlifting #powerlifting #gym #gyming View the link below! https://www.instagram.com/p/CCaQOWPDCOo/

07.01.2022 The Pelvic Floor The PF is not just one flat muscle as it sounds. It is made up of a group of 4 muscles, fascia and ligaments that sit like a bowl within your pelvis. This group of muscles attaches not just to your coccyx (tail bone) and pubic bone, but also shares fascia with muscles that attach to our hip bones.... The most important role of the PF is to help support the pelvic organs (bladder, bowel & uterus). But it also helps create stability in your hips, stops you from leaking when you laugh, cough or sneeze and plays a role in sexual function too. Rehab HQ now has services to help women with pelvic floor dysfunction. We can help you strengthen the PF and return to full health and function. We see women before, during and after pregnancy, post hysterectomy or a range of other injuries to help monitor, improve and provide advice on daily activities and help you feel in control of your body. Contact us now to book in with one of our womens health specialists on 02 4627 6375. #womenshealth#womenshealthphysiotherapy#womenshealthexercisephysiology#physiotherapy#exercisephysiology#rehabhq#pelvicfloor#pelvicfloorhealth#pelvicfloorrehab#pelvicfloorexercise

04.01.2022 Are you experiencing hand or arm pain after a long day at the office? This may be caused by carpal tunnel syndrome which occurs when the median nerve is pinched or compressed as it travels through a pathway in the wrist called the carpal tunnel. Typically, this is characterised by pain, numbness or tingling in the thumb, index finger, middle finger, ring finger or the palm and symptoms may occasionally radiate from the wrist to the forearm.... While there are a number of factors which can cause this, some common causes are: - Repetitive hand use such as typing Prolonged wrist positions such as operating a mouse - Underlying conditions such as obesity and rheumatoid arthritis - Pregnancy There are a number of ways your physiotherapist can help with this: Advice regarding task modification and ergonomic modifications in the workplace or home Exercises to stretch the wrist and forearm and improve mobility of the nerve Soft tissue massage and mobilisations of the carpal bones Bracing to reduce compression in the wrist Having hand pain after working at your desk? Book an appointment with one of our physiotherapists by calling 02 4747 0296 or book online, link in the bio! #physiotherapy #physio #rehab #rehabhq #campbelltown #minto #narellan #macquariefields #macfields #pain #wrist #palm #thumb #finger #wristpain #thumbpain #fingerpain #palmpain #carpaltunnelsyndrome #carpaltunnel #cts #carpal #tunnel

03.01.2022 FRIDAY 5 - Core exercises Hey guys, Jason our Accredited Exercise Physiologist will be going through 5 core exercises to get those abs of steel Try these at home or at the gym and let us know how you go! Dont forget to like and share, and if you any ideas you would like to be featured in Friday 5, drop us a comment below!... #core #fitness #workout #abs #gym #strength #fit #training #pilates #motivation #coreworkout #fitnessmotivation #personaltrainer #yoga #exercise #health #cardio #homeworkout #fitfam #crossfit #corestrength #strong #balance #bodybuilding #functionaltraining #lifestyle #coretraining #gymlife #hiit #bhfyp

03.01.2022 It was a bitter sweet day day on Friday as we farewelled our Narellan receptionist Gabby. Thank you for your years of service to Reahab, we wish nothing but the best in finishing of your nursing degree and new business ventures. Thank you !

03.01.2022 At RehabHQ we are continually adapting to this ever changing pandemic climate and employing new safety measures to make sure our staff and patients are safe at all times. We have implemented at COVID Safe Plan in line with regulations set by NSW Health.

02.01.2022 What to eat when you go out When eating out, it can be hard to find what foods are appropriate that wont damage your diet. Here are some tips to keep in mind next time you go out to eat: - Select venues that have several healthy choices on the menu... - Drink tap or sparkling water before and during the meal to feel full - Limit alcohol - Consider entree size meals - Share a main meal with another person with extra salad or vegetable sides to complete the meal - Choose raw, grilled, steamed or braised options instead of fried, crumbed, battered or pastry items - Request sauces, dressings or gravy on the side - Select side veggies or salad instead of chips - Select options that contain vegetables or that are vegetable based e.g. stir-fry - If you choose to have dessert, share it with another person to save extra calories - If eating take-away food at home, split serves in half, add some pre-prepared vegetables or a side salad and enjoy a second meal the next day. If you would like to book an appointment with our dietitian, please call our friendly reception staff on 02 4627 6375 or you can book online, link in the bio! #nutritionist #nutrition #healthylifestyle #health #healthyfood #diet #fitness #healthy #dietitian #weightloss #nutritioncoach #healthyeating #wellness #food #healthyliving #dietplan #motivation #fit #vegan #personaltrainer #fitnessmotivation #nutritiontips #lifestyle #gym #l #eatclean #healthcoach #naturopath #plantbased #bhfyp

02.01.2022 FRIDAY 5 - TRIGGER BALL RELEASE This week on Friday 5, physiotherapist Jordan will be demonstrating 5 different releases you can you use with a trigger ball for your glutes, lower back, foot, neck and calf! Try these at home and let us know how you go! Dont forget to like and share this post, and if you have any ideas that you would like to be featured in Friday 5, drop us a comment below !... #massage #massagetherapy #spa #relax #wellness #beauty #health #massagetherapist #selfcare #facial #skincare #relaxation #yoga #fitness #love #waxing #pedicure #facials #deeptissuemassage #sportsmassage #manicure #nails #healing #therapy #cupping #swedishmassage #healthylifestyle #salon #reiki #bhfyp

02.01.2022 The Crab Walk Im sure youve seen this exercise performed many ways before. Here is our EP Katherine showing you 4 different ways to change the intensit...y. The crab walk works your Glute Med muscle which has such an important role in managing lower back, hip, knee & ankle issues. Its also super important in improving pelvic floor health. Have a turn at home and let us know which level you found the hardest! #rehabhq #exercisephysiology #womenshealth #crabwalk #exercise #glutes #strengthening #EP

02.01.2022 EXERCISE OF THE WEEK THE PERFECT PLANK - Place your mat or towel on the floor.... - Get down on all fours. Bend your elbows so that your upper body is supported by your forearms. Relax your hands with palms down. - Extend your legs backward. They should be at their full length. Your head should be level with your neck and shoulders, and you should be looking at the floor. - Raise your lower body by tucking your toes and holding yourself up. Your upper body should be supported by your forearms. This creates the plank. - Tighten your abs but continue to breathe. Hold the pose for as much time as you can until you feel fatigued. If you feel yourself becoming shaky, check that your abs are still tightened. This pose helps strengthen your core muscles. If you would like to book an appointment with one our specialist give us a call on, 02 4647 0296, or book online link in the bio! #plank #fitness #workout #plankchallenge #core #abs #fitnessmotivation #motivation #yoga #coreworkout #gym #training #fit #plankworkout #exercise #planking #planks #homeworkout #personaltrainer #health #absworkout #sideplank #pushups #squat #pilates #workoutmotivation #cardio #squats #sport #bhfyp

02.01.2022 Hip Mobility We tend to fall into poor movement patterns during our daily lives. Lack of hip mobility means that the body must find a different way to move. Restricted hip mobility causes issues like lower back pain, knee problems and even sciatic pain as the piriformis muscle running through the hips become tight and inflamed.... The healthier and less restricted your hips become, the more potential your body has for strength, power and athleticism. Here are 3 exercises to address this issue: 1 90/90 2 x 15 secs per leg 2Alternating straight leg groiners - 1 x 10 per leg 3Tall plank alternating pigeons - 1 x 10 per leg If you would like to book an appointment with an exercise physiologist, please call our friendly reception staff on 02 4627 6375, or book online, link in the bio! #mobility #fitness #flexibility #strength #movement #yoga #workout #crossfit #training #health #gym #functionaltraining #personaltrainer #exercise #physicaltherapy #calisthenics #stretching #stability #motivation #rehab #wellness #mobilitytraining #fit #fitfam #fitnessmotivation #weightlifting #stretch #strengthandconditioning #physio #bhfyp View the link below ! https://www.instagram.com/p/CBfZ9o2hbal/?igshid=ff07lp4ruxmh

02.01.2022 MEET THE TEAM Jake McLoon Principal physiotherapist Campbelltown... Jake joined the Rehab HQ team in 2019 after returning to Australia following 3 years working and travelling throughout Europe. He graduated from the University of Sydney with a Masters of Physiotherapy in 2010, after completing a Bachelor of Exercise Science at Australian Catholic University. Jake enjoys a challenge and he is passionate about the work he does as a Physiotherapist. He has a keen interest in the treatment and management of sporting injuries, especially those from endurance sports. He has worked with numerous representative netball and soccer associations. Outside of work Jake loves to run if you ever want to discuss long distance running, trail running or triathlons, Jake is your guy! Jake is located at our Campbelltown practice. To book an appointment with Jake give us a call on 02 4627 6375 or book online, link in bio! #rehab #physiotherapy #physio #campbelltown #exercisetherapy #exercise #fitness #gym #health #sports #sportshealth

02.01.2022 BIG NEWS JUNE 15th is Narellan’s moving date!! JUNE 7th our LEUMEAH clinic will open ... After the long weekend Rehab HQ will officially become MEND at all clinics. Narellan’s new location is fully equipped with a Pilates studio and onsite gym, as well as being four times the size of our current space! Leumeah will replace our old Campbelltown practice and will also host an on-site gym space! We hope you’re excited - we certainly are #physio #physiotherapy #physiotherapist #exercise #exercisephysiology #exercisemotivation #motivation #pilates #pilatesreformer #clinicalpilates #wellness #health #healthylifestyle #rehab #rehabhq #rehabhqnarellan #mend #mendnarellan #fitness #fit #gym #relocating #rebranding

02.01.2022 MEME OF THE WEEK - We are sure with this technique, youll be squatting great in no time! #rehabhq #pelvic #pelvictilt #pelvicfloorexercises #physiotherapy #exercisephysiology #physiomemes #exercise #exercisememes #squat #squats

01.01.2022 Have you been working from home? Experiencing a stiff neck or sore back? We can help! Operating across all 4 practices in the MacArthur area to provide you with the essential care that you need to manage your pain while you work from home! For further information, please contact our friendly reception staff on 02 4647 0296 or visit our website http://www.rehabhq.net.au/ to book online!

01.01.2022 FRIDAY 5 - SQUAT VARIATIONS This week on Friday 5, our accredited Exercise Physiologist Kathrine will be going through 5 different squat variations you can do to spice up your squats ! Try these at home or at the gym and let us know how you go! Dont forget to like and share, and if you any ideas you would like to be featured in Friday 5, drop us a comment below!... #squats #fitness #gym #workout #powerlifting #bodybuilding #legday #fitnessmotivation #deadlift #motivation #fit #training #fitfam #crossfit #squat #gymlife #strength #weightlifting #benchpress #strong #girlswholift #gains #deadlifts #gymmotivation #strengthtraining #legs #muscle #fitspo #glutes #bhfyp