Body Solution Physiotherapy in Rochedale South | Medical and health

Body Solution Physiotherapy

Locality: Rochedale South

Phone: +61 7 3423 0742

Address: Shop 7, 549-563 Underwood Road 4123 Rochedale South, QLD, Australia

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

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25.01.2022 Glutes! When you visit your physio this is a commonly talked about muscle (also known as the buttock muscles). Sometimes your physio will tell you to go home and trigger point your glutes. This can be used to help hip related problems, back pain or general muscle imbalances. What is a trigger point? This simply means when you overuse or under-use the glute, you can develop tender points in the glute muscle which can cause pain in the buttock area or even sometimes refer pain... down the leg. To address these tender points yourself, you can do some self trigger point work with a ball/ spikey ball. Picture 1 shows a common referral pattern of this muscle. The 3 remaining photos are ways you can trigger point your glute muscles. Once you find a sore area, you can hold it there for 30 seconds - 1minute, or gently rock on the area to help get it to loosen off. You can do this repeatedly in different areas of the buttock.

25.01.2022 Looking to improve your overall body strength and balance? Join our Physiotherapy Exercise Group today! The classes are based on strengthening exercises targeting all body parts including your core, legs, hips, back and shoulders. For cool downs, gentle balance and stretching exercises are incorporated as well. The benefits of our exercise classes are extensive! In a friendly and social environment, you will feel your overall body challenged and strengthened. Our exercises w...ill incorporate many ways to target specific muscles to enable increased functionality in your daily activities. The instructor will constantly check and demonstrate progressions and regressions of each exercise to meet your fitness level to challenge your mind and body. So, if you are ready to wake up your muscles, give us a call on 3423 0742 today!

25.01.2022 So far on our Facebook exercise posts, we have focused on strengthening and stretching the big muscles in our body, such as the glutes (hip muscles) and lower trapezius (back muscles). Today, we will be strengthening a small yet essential muscle, the deep neck extensors! The deep neck extensors are important especially for students, readers and office workers who need to look down at their desk for a long duration. Our head weighs around 5kg and the main muscles stabilising o...ur head are the deep neck extensors. Weakness of these muscles can lead to headaches, chronic neck pain, shoulder tightness and fatigue which may interrupt the productivity of your work and/or study. So, try these simple yet effective exercises to protect your neck! The exercises require fine and controlled movements, so you may only feel a small muscle tension in the back of your neck. 1. Four-point kneeling extension a. In Four-point kneeling, drop your head all the way down and look down at your knees b. Tuck your chin in c. Keeping your chin tucked in, lift your head up towards the ceiling keep looking down at your knees! d. Hold for 10 seconds, 10 repetitions in the morning and night 2. Leaning on bench/ desk - Perform the above exercise with your elbows leaning on bench/desk while standing - This is a convenient way of performing the above exercise - Hold for 10 seconds, 10 repetitions in the morning and night 3. Four-point kneeling rotation a. In Four-point kneeling, drop your head all the way down and look down at your knees b. Tuck your chin in c. Keeping your chin tucked in, lift your head up towards the ceiling d. Slowly rotate your head sideways (think of drawing horizontal lines through your nose on the floor) e. Perform 10 repetitions, each direction, in the morning and night See more

24.01.2022 Gap Free Promotional Offer New Physiotherapist Introductory Offer! Gap free (for private health holders with physio coverage) or 40% off if youre paying privately! This applies for initial consults and subsequent consultations.... Offer starts on the 13th of January 2020 and ends on the 10th of February 2020. Terms and Conditions: - Promotion only applies if seeing our new Physiotherapist Jinny. She is a recent graduate from the University of QLD! - This offer is available to all new patients and existing patients - Gap free: When you have private health (Medibank, Bupa, HCF...) and you have coverage for extras such as Physiotherapy, the health fund will cover a portion of your consult fee. The remaining amount is the Gap which comes out of your own pocket. With this deal, there will be no gap, therefore no out of pocket payment required, hence the term Gap Free.

24.01.2022 Suffering from a niggling back, hip or knee? It could be your Tensor fascia latae (TFL). The TFL is a small muscle located in the front of the hip. Its action is to help bring your knee towards your chest, it also helps to lift the leg out to the side and also to stabilize the hip during motion. Because of its location, it generally gets shortened and tense when sitting for long periods of time. Sometimes the muscle may get sore, and also give pain into the lower back or dow...n into the side of the knee! Your physiotherapist may give you self management techniques to treat this muscle if indicated. Picture 1: shows the location of the muscle Picture 2: shows the referral pattern of this muscle Picture 3 & 4: shows 2 ways to self trigger point this muscle. Hold it for 30 seconds to 1 minute. You can also gently rock on it. Repeat if needed. Picture 5: To stretch this muscle, get into the lunge position. The rear legs knee should be positioned as far in towards mid-line as possible. Keep your back straight and push your hip forwards. Hold for 30 seconds.

24.01.2022 Many of you know that taping is part of a physiotherapists tool box, but did you know there are different types of tape that can be used for different purposes? The main 2 types of tape we use are: 1. Strapping Tape (also known as rigid tape) 2. Rock Tape (also known as dynamic tape)... Strapping tape is most often used to provide support and reduce movement of a joint. Examples of this include: strapping a weak or sprained ankle to prevent further injury or strapping a shoulder for a rugby game. Rock tape is often used to provide support whilst still allowing range of movement, and can also be used to facilitate blood flow and reduce swelling and inflammation. This is the type of colourful tape most athletes are seen using during events like the Olympics, as it allows for full range whilst still providing support. *Disclaimer: This does not replace personalised advice from a health professional. Please book in if you have any questions or concerns on 07 3423 0742*

24.01.2022 The Upper Traps can often be an area of pain, especially if you work at a desk all day. One way you can help to relieve this pain is by self-massage using a trigger point ball, this is demonstrated in the photos attached. You can do this standing against a wall or lying on your back. Locate the sore spot or trigger point by rolling the ball and once you find it, apply pressure for at least 30 seconds until you feel the pain easing. Then roll to the next painful point and repeat. It is important that you see your Physiotherapist if pain and symptoms persist. There are several reasons why you may be experiencing pain in this area and they will help you figure it out!

24.01.2022 We want to thank you for referring people to our clinic. Refer a friend and receive a $20 discount on your next consult. Well simply notify you via email/SMS of your reward after your friend has attended their first consult with us. Redeem it by showing us the email/SMS on your next consult.

23.01.2022 De Quervains Tenosynovitis What is it? - De Quervains Tenosynovitis is characterised by pain and inflammation of the thumb tendons, and surrounding tendon sheath in the wrist.... - Pain is usually felt along the back of the thumb and can radiate up the wrist and forearm. What can cause it? - The most common cause is repetitive lifting tasks, gripping tasks, or wrist movements. - Some examples: cleaning and wiping surfaces, new mothers picking up their baby, a waiter required to carry trays throughout their shift. How can physiotherapy help? - Often the first step is to address the aggravating factors and movements and looking for strategies to modify these activities. This will help to reduce the load and stress on the affected tendons. Your physio will help you to develop these strategies! - Reducing inflammation and pain with hands on therapy techniques as well as the use of ice and activity modification. In some cases a splint or brace may be required to immobilise the affected tendons and allow complete healing. - Strengthening of the affected muscles and tendons will be started when symptoms have settled, and these exercises will be guided by your physio!

23.01.2022 Struggling to do a Single Leg Squat? If you are struggling to do a single leg squat with good technique, then you can train your technique using the Single Leg Stand Up. It is a less demanding exercise and will allow you to focus in good hip and knee control, to avoid making techniques mistakes with a single leg squat as seen in the picture. 1. Start sitting on a bed, chair or bench. Extend the leg you are not using in front of you. To assist with balance, you can keep your h...eel on the ground, for an extra challenge keep your foot off the floor. Keep your back upright, and your feet hip width apart. 2. Push through your planted foot, up to a standing position, squeezing your front thigh and buttock muscles. Keep your knee in line with your foot do not let it fall or rotate inwards, and keep your hip strong through the movement do not let your hip drop or collapse to the side. 3. Lower yourself down again, slowly and maintain a strong position throughout. Complete 3 sets of 5-8 repetitions on each leg, 3 times a week, as the focus of the exercise is strength and control. You can also hold a weight or dumbbell out in front or lower the seat height to increase the load.

23.01.2022 When you have some stubborn muscle soreness or tightness, you sometimes need to do a bit of extra work at home to accompany the treatment you are getting from your Physiotherapist. Under the direction of your Physiotherapist, using a spikey ball or a trigger point ball is a great way to target those sore stubborn areas to give you symptomatic relief between sessions. The better your pain is, the better your movement will be, and the faster your recovery will become!

21.01.2022 Often, we forget about the back structures of our legs. Are you aware of the complications of hamstring muscle tightness? If you have never heard of hamstring muscles before, this post is for you! Hamstrings are muscles that are located on the back of our thigh, attached from the pelvis to the knee. Some common signs and symptoms of hamstring tightness are: - Muscle cramps: for example, during the bridging exercise from last weeks post! - Back pain: because hamstrings attach... to the pelvis, when tight, they pull the pelvis backwards, altering the position of our lower back spine which then leads to low back pain. - Knee pain: due to the attachment on the back of our knees, when tight, they alter the way our knees move during any activity, even sitting! In order to prevent such symptoms, it is very important to keep your hamstrings loosened. So, here are some effective stretches for your hamstrings! For all these stretches: hold for 30 seconds, three times/day or more, and you should feel the back of your thigh stretching. If you experience any symptoms or pain, please stop. 1. Stand with your feet shoulder width apart and lean forward, keeping your knees straight. 2. Stand with one foot on a chair or bench, with knee straight and lean forward. You may hold on to something for balance. 3. Sitting with one leg straight and the other leg bent in figure 4 sitting. Keeping knee straight, lean forward as far as you can. 4. Prepare either: exercise band/theraband or a beach towel. Sit with both legs straight, wrap theraband/towel around your foot and hold the ends with your hands. Pull them forward while leaning forward. See more

21.01.2022 Do your calves feel tight and sore especially at the end of the day after a long day on your feet? Have you been stretching your calves, but they still seem to be tight? Do you experience any knee pain or ankle pain? If you have answered yes to these questions, this post is for you! Our calf muscles comprise of two main muscle groups: Gastrocnemius and Soleus. Gastrocnemius are the outside muscles that bulge when we stand on our toes. Whereas the Soleus are the deep calf musc...les that are much bigger and therefore take on more load! We often forget to stretch the soleus muscles, and if we do not stretch, it may lead to ongoing tightness and soreness in your calves. If you have any knee pain or ankle pain and wonder if this stretching would help, we recommend seeking assistance from our physiotherapist staff for further guidance! If you experience any discomfort, please stop these stretches. 1. Step/stairs Gastrocnemius - With both feet up on a step, place one foot halfway off the step - Keeping your knee straight, drop your heel down - Hold for 30 seconds and feel a stretch in your calf muscles 2. Step/stairs Soleus - With both feet up on a step, place one foot halfway off the step - Keeping your knee BENT, drop your heel down (so your knee and ankle will be bent) - Hold for 30 seconds and feel a DEEP stretch in your calf muscles 3. Wall Gastrocnemius - Step stance facing a wall and hands on wall - Like pushing the wall with your hands, bend the front knee while keeping the back knee straight and heel touching the floor - Hold for 30 seconds and feel a stretch in your calf muscles 4. Wall Soleus - Step stance facing a wall and hands on wall for balance - Leaning on the the wall with your hands, bend the front knee while keeping the back knee BENT and heel touching the floor - Hold for 30 seconds and feel a DEEP stretch in your calf muscles

20.01.2022 When youre sitting down all day, certain muscles can get short and weak making you more prone to injury. One of those muscles can be the hamstrings! (Located on the back of your legs, theyre a collection of long muscles spanning from the buttock area to the back of the knee) There are many ways to stretch them. Here are two simple ways to stretch whilst at work or at the office. 1. Hamstring stretch 1: Sitting on the edge of your chair, straighten out one leg, then lean f...orwards whilst keeping your spine in a neutral position. Hold the stretch for 30 seconds. Repeat on the other side. 2. Hamstring stretch 2: Standing with your knees straight if possible or slightly bent, bend forwards at the hip and reach your hands towards the floor. Hold the stretch for 30 seconds.

16.01.2022 How is your balance? Balance is important for so many aspects of our day-to-day life! Getting dressed, stepping into the bath, getting on or off your bike, etc. are all made much more difficult if you are unable to stand on one leg! This week’s challenge is to see how long you can balance on one leg!... If this activity is difficult for you, practicing can help you improve! Try standing on one leg, in front of a chair or table for assistance if required. Try to do this for up to 30-60sec, then swap legs. The end goal is being able to hold this position for up to 1minute! If this is too easy for you, i.e. you can hold this position for more than 1minute, try doing this with your eyes shut. (Please ensure you are in a safe environment when doing this!) *Disclaimer: This does not replace personalised advice from a health professional. Please book in if you have any questions or concerns on 07 3423 0742*

15.01.2022 Whats the difference between a SPRAIN, TEAR, or RUPTURE??? These three terms are often used to describe muscle or ligament injuries and hearing all three can often be confusing. Below is a general guideline as to what these words can mean for you. SPRAIN or STRAIN tends to be used to describe a grade 1 ligament or muscle injury.... Grade 1 injuries are characterised by minor damage to the ligament or muscles with no visible tear. - Often there is local tenderness and pain, but minimal swelling and no significant loss of strength and range of motion. - Grade 1 injuries typically take up to 2 weeks to recover. TEAR can be used to describe either a grade 2 or 3 ligament or muscle injury. RUPTURE is used to describe grade 3 injuries. Grade 2 injuries are characterised by partial tearing of the fibres of the affected muscle or ligament but not a complete rupture. - Often there is local swelling as well as a loss of strength and function, for example reduced ability to bear weight with ankle or knee injuries. - Grade 2 injuries typically take up to 4-6 weeks to recover. Grade 3 injuries are characterised by a complete tear or rupture of the affected ligament or muscle. - Often there is significant swelling and pain as well as a large reduction in strength and function. - Grade 3 injuries can vary in healing time, but often require at least 2-3 months to recover and can require surgical intervention. Your Physiotherapist will help guide you with your initial recovery, rehab and strengthening, and they will refer you to a specialist if you require further management.

15.01.2022 Side by side comparison of 'Poor' and 'Good' Single Leg Squat Technique.

14.01.2022 Do not forget about the important Lower Trapezius (LT) muscle! Lower Trapezius muscles wrap around the bottom of shoulder blade bones, support shoulder joints and enable upright posture. When these muscles start to weaken, our body uses opposite muscles - called the Upper Trapezius (UT) - which help to shrug our shoulders. Once we favour the UT muscles, they easily become overactive, causing shoulder tightness, sore neck and headaches. So, in order to prevent our body from... continuously contracting the UT muscles and strengthen the LT muscles, try these simple exercises. For these examples, you will need a Theraband/Exercise band or Dumbbell weights or water bottles/ tin canned food. For all, perform 10 repetitions x 3 sets every second day. 1) Theraband/exercise band row - Keep your elbows close to waist - Sit in a straight posture 2) Dumbbell (1-3kg) rowing - You may use water bottles instead of dumbbells - Bend and straighten your elbows while keeping your elbows close to waist

13.01.2022 Hi everyone! Hope you are all well and staying active! It has been 8 weeks since we announced the temporary suspension of the Physiotherapy Exercise Group classes. Surely all of you are very eager for the classes to return again! I know Jinny and myself are! ... Our clinic is still operating for physiotherapy treatments with very stringent cleaning procedures and therapists working in shifts. However, due to the space restriction in the clinic we are not able to kick start our classes just yet. Rest assured that we are keeping a close eye to the changes in restrictions and will definitely get it underway as soon as possible! In the meantime, please stay safe and keep active and know that we remain open for treatments! Warmest regards, Mavis and Body Solution Physio Team

13.01.2022 Massive congratulations to the Rochedale Tigers for their grand final win over the weekend! We're honoured to sponsor the amazing under 13 team!

12.01.2022 The Importance of EXERCISES! To give you the best treatment possible, our Physiotherapists use a combination of hands-on techniques and manual therapy, with exercise-based therapy. For you to get the most out of your treatment sessions, it is very important for you to continue your treatment once you get home. Just as your car needs regular oil changes and tyre checks between services to keep it running efficiently, your body needs exercises and stretching between sessions.... We will prescribe exercises which target the muscles and joints that we identify in clinic as contributing to your pain. We will use hands-on techniques to begin the treatment process and then develop exercises or load management strategies which will continue that process. The dosage that we prescribe (sets, reps, and how many days a week) is also a key part of your rehab for you to follow. These guidelines are given specifically for you depending on what we are trying to achieve whether that be: reduce muscle tightness, improve load tolerance, or increase muscle strength. If we work together as patient and clinician, then we can achieve the best outcomes for you!

12.01.2022 Here we have our awesome Physiotherapist Nerida demonstrating a great stretch to do whilst sitting in your office chair. Tight butt, hips and back? Give this a go to help relieve some of that tension. Great stretch to do when youre stuck on the chair and cant get on the floor to do a hip stretch. Instructions: ... - Shift your bottom towards the edge of the chair. (not too far forwards as you dont want the chair slipping out from under you!) - Place your ankle on top on the knee of the opposite leg - The knee of the leg on top should rest in a low position if possible as photographed. - Bend forwards whilst trying to keep your back in a straight posture Hold for 30 seconds, repeat on opposite side. This can be completed regularly throughout the day if required.

12.01.2022 Sometimes work is just too busy and we find ourselves unable to get away from our chairs. Or you may be stuck between two people during your long flight overseas. So what can you do? Heres one great stretch to do whilst youre in sitting: - Sit upright with a good neutral posture (neutral = not too slouched, and not too upright, just in the middle of the two) - Rotate your body to one side and use your arms to help prop you into position. ... - One hand on the knee and the other behind you if possible. - You should feel a good stretch through your lower back muscles and joints Hold for 20-30 seconds, repeat on the other side. Do it regularly if needed.

12.01.2022 Continuing from last weeks post, here are some suggestions on how you can improve your workstation when using laptops at home. Because laptops have their screen monitors connected to keyboards, it may be challenging to find the most optimal position for its use. So, following the main points from last weeks post, try some of our suggestions to improve your home workstation! Please refer to the below bullet points and the attached picture. A: Have the top of your monitor at ...eye level - Place a stable box or thick textbook under your laptop to elevate the screen level B: Have your wrist in a neutral position, trying to limit the amount of bend - Due to the elevated height of the laptop keyboard, try using an external keyboard and mouse C: Bend your hips and knees at an angle of 90-120 degrees, avoiding your knee being higher than your hips - If you have an office chair at home, please use them! If you do not possess one, you may like to search for other chairs with back support and achieve the above point D: Have your feet resting on a footrest - Place a stable box or textbook under your feet (this will also help to achieve point C) See more

12.01.2022 Please welcome Heejin Kim aka 'Jinny', our newest member to the Body Solution team! She is a skilled, bright, motivated Physiotherapist graduating from the University of Queensland with Honours. Jinny has great firm hands on skills targeted at reducing your pain. This combined with her skillful assessment and treatment planning makes for a great combination for your return from injury. She will most likely be starting at the clinic early in the New Year! Keep up to date on o...ur website and Facebook for an introductory offer and more information! www.bodysolutionphysio.com.au

11.01.2022 So, youve torn your meniscus Usually around this time of year, we see an increase in people coming into the clinic having been told theyve torn their meniscus during a sporting game. So, what is the meniscus?... The menisci are two crescent shaped pieces of tough cartilage that sit within your knee joint, between your femur (thigh bone) and your tibia (shin bone). We describe them as a medial (close to your other leg) meniscus and a lateral (away from your other leg) meniscus. Their main role is to provide shock absorption for your knee. Meniscus tears can occur traumatically during sport or with degeneration as we age. The most common symptoms of a meniscus tear are: Pain Knee stiffness and some swelling Catching or locking of the knee A sensation of your knee giving way Dont panic these symptoms arent forever; short term ice and rest will help reduce the swelling and stiffness. Most people dont need surgery and good rehabilitation will get you back out onto the sporting field doing what you love. If you require surgery, then strengthening your knee prior to the procedure can also be beneficial. Even people experiencing symptoms of torn menisci from many years in the past can still improve considerably with the right rehabilitation. Come an see your physio today and get your knees back on track

11.01.2022 The ways we sit and stand can play a large role in the pain and discomfort we feel daily. A common posture we see is the Anterior Pelvic Tilt, a posture where your pelvis is tilted forward. This position puts excess pressure on the low back. There can be a variety of causes for this posture, but it is often seen with the combination of factors:... -Weak abdominals -Tight hip flexors -Weak gluteus muscles -Tight low back muscles To reduce low back caused by this position, there are a variety of exercises your physiotherapist can teach you. Here are some: 1. Hip flexor stretch In kneeling, tuck your pelvis under to feel a gentle stretch through the front of the hip To intensify this stretch, hinge forward until comfortable. This exercise should be done until a stretch is felt, not pain. This should be held for 30-60sec, 3x each leg, 1-3x/day. 2. Knee to chest Lying on your back, bring one knee to your chest until you feel a stretch in your low back and buttocks This exercise should be done until a stretch is felt, not pain. This should be held for 30-60sec, 3x each leg, 1-3x/day. Doing these exercises daily can aid in reducing muscle tightness causing an anterior pelvic tilt. *Disclaimer: This does not replace personalised advice from a health professional. Please book in if you have any questions or concerns on 07 3423 0742*

10.01.2022 ‘The Upper Traps’ can often be an area of pain, especially if you work at a desk all day. One way you can help to relieve this pain is by self-massage using a trigger point ball, this is demonstrated in the photos attached. You can do this standing against a wall or lying on your back. Locate the sore spot or ‘trigger point’ by rolling the ball and once you find it, apply pressure for at least 30 seconds until you feel the pain easing. Then roll to the next painful point and repeat. It is important that you see your Physiotherapist if pain and symptoms persist. There are several reasons why you may be experiencing pain in this area and they will help you figure it out!

10.01.2022 Hello to all patients of our clinic :) We are still open and operating as per the advice from the Federal Minister for Health :) We thought wed give you an update on how things have changed at our clinic since Covid-19. ... We are taking as many measures as possible to keep the clinic as sanitized as possible. - All incoming patients need to be healthy, we ask those that are suffering any symptoms of the flu to post-pone and self isolate if necessary. Please call ahead. - If you are elderly or immuno-compromised we advise that you do not take the risk at this stage unless you need to. A mask will be provided for those if they are in desperate need of Physiotherapy service. - If you would like to stay in the car and wait for your appointment before entering, we can give you a phone call to notify when your Physiotherapist is ready to see you. Please call ahead to arrange this option. - All frequently touched areas are cleaned just as frequently with anti-bacterial cleaner. This means front door handles, waiting room, pens and therapist rooms. - All incoming patients will be asked to use hand sanitizer or use the bathroom to wash their hands with anti-bacterial soap. - ALL Physiotherapy beds/pillows/face cushions are covered in waterproof vinyl material that allow cleaning with anti-bacterial solutions. This will be carried out before and after your treatment to maintain a high standard of hygiene. ***EDIT: We use a hospital grade anti-bacterial solution which is proven to kill 99.9% of bacteria, viruses and fungi. - Although we are not mandated to suspend Exercise Group or follow the 1 person per 4 square meter rule as we are in a health setting. We have suspended our exercise classes to minimize risk. You will be notified when they are back up and running. Sadly, we have also decided to change up our own shifts as soon as we are able to. There will only be a maximum of 2 therapists per day to reduce risk, and maintain high hygiene standards. Some of your appointments may be affected while we transition to this, we apologize for any inconvenience. I just want to thank you all for your continued support through this difficult and unprecedented time. We will continue to support you as long as we are able to do so. Wishing you health and happiness, Body Solution Physiotherapy

09.01.2022 Continuing from last week’s post, here are some suggestions on how you can improve your workstation when using laptops at home. Because laptops have their screen monitors connected to keyboards, it may be challenging to find the most optimal position for its use. So, following the main points from last week’s post, try some of our suggestions to improve your home workstation! Please refer to the below bullet points and the attached picture. A: Have the top of your monitor at ...eye level - Place a stable box or thick textbook under your laptop to elevate the screen level B: Have your wrist in a neutral position, trying to limit the amount of bend - Due to the elevated height of the laptop keyboard, try using an external keyboard and mouse C: Bend your hips and knees at an angle of 90-120 degrees, avoiding your knee being higher than your hips - If you have an office chair at home, please use them! If you do not possess one, you may like to search for other chairs with back support and achieve the above point D: Have your feet resting on a footrest - Place a stable box or textbook under your feet (this will also help to achieve point C) See more

09.01.2022 5 Reasons why your injury may be taking longer to recover! Injuries, pain, and their recovery are not simple processes. There are many different components that can affect your pain and it is important to stay positive and work with your physio throughout the recovery process! Below are 5 reasons why your recovery may be taking a little longer: 1. What You Do At Work And Home May Be Too Much!... Everyone leads different lives and thus, every patient has different work and lifestyle factors. A carpenter with shoulder pain may take longer to heal than an accountant with shoulder pain due to the nature of their job. Just as an accountant with neck pain may take longer to heal than a carpenter with neck pain, as they are required to sit at a desk all day. 2. Strengthening Takes Time! With most musculoskeletal injuries, increasing strength and load tolerance is an important part of your rehabilitation, and this is something that cannot be achieved in a few weeks. The evidence shows that increases to strength take around 6 weeks to be significant. 3. Acute Injuries Require Rest! Acute injuries often require a period of rest to allow the tissues to heal appropriately and then strengthening to complete your rehab. As stated above, your individual lifestyle factors may not allow for adequate rest and therefore pain and symptoms can take longer to heal. 4. Chronic Injuries Do Not Happen Overnight! Chronic injuries are often due to a build-up of several factors such as: joint or muscle overuse, stress and fatigue, or other medical or musculoskeletal conditions. Identifying and addressing these factors can be a challenging and depending on the severity of the factors can be a long process. 5. Things Happen That Are Out Of Our Control! Flare ups and setbacks are a common part of recovery as we cannot control everything in our lives. For example: you may have to sprint after your child in a crowded shopping area, or slam on the brakes to avoid a crash. Both incidents could easily exacerbate your existing pain, but it is important to be positive in these situations and work with your physio to get you back on track.

09.01.2022 During this time of year, as the winter gets closer, numerous patients report having tension around their shoulder and neck. This is because colder weather instantly makes our shoulders and arms shrug up close to our body to keep ourselves warm. If untreated, it may cause neck stiffness, shoulder pain or even headaches that may affect you participating in daily activities. If this sounds like you during winter, try these simple stretches and consult with one of our friendly p...hysiotherapists today for further assistance! For all these stretches: hold for 30 seconds, three times/day or more, and feel shoulder/ neck muscles stretching. Please stop of you experience any symptoms or worsening pain. 1. Front neck stretch - Bend neck to the side, ear to shoulder - Rotate your head upwards (looking at ceiling) - Apply gentle pressure with your hand - Feel a stretch on the front side of your neck 2. Middle neck stretch - Bend neck to the side, ear to shoulder - Apply gentle pressure with your hand - Feel a stretch on the side of your neck 3. Back neck stretch - Bend neck to the side, ear to shoulder - Rotate your head downwards and look down at your armpit - Apply gentle pressure with your hand - Feel a stretch on the back of your neck

08.01.2022 Taking care of your upper back! The thoracic spine is a very important and sometimes forgotten about part of your body. Stiffness or reduced mobility in your thoracic spine (upper back) can lead to pain between and around your shoulder blades or can be a contributing factor to neck, shoulder, and lower back pain. Here are some simple exercises that can help improve your thoracic mobility.... 1. Thoracic extension using foam roller or towel (photo 1 & 2): Starting at the top of the shoulder blades or at the level you feel stiff/sore. Hold for 10 seconds or complete 10 little oscillations forwards and backwards and then roll down or move the towel down to the next thoracic level and repeat. 2. Thoracic rotation bow and arrow (photo 3 & 4): Complete 10 slow and smooth repetitions on each side, starting with your hands together and then stopping when your top hand reaches the tip of your shoulder 3. Thoracic rotation stretch in four point kneel (View from front and side) (photo 5 & 6): Hold a sustained 30 second stretch on each arm or alternatively starting on all fours move your arm to the end stretch position and back for 10 repetitions.

07.01.2022 Christmas and the New Year holidays are fast approaching and we wanted to update you on the closure times over this festive period. We will be closed on; Christmas Eve - Thursday, 24th December 2020 Christmas Day - Friday, 25th December 2020... Boxing Day Holiday - Monday, 28th December 2020 New Years Day - Friday, 1st January 2021 Other updates; Saturday the 26th of December 2020 closing at 12:00pm Thursday the 31st of December 2020 closing at 4:00pm Wishing you all a Merry Christmas and a Happy New Year! See you all in 2021! Thanks from the team of Body Solution Physio

07.01.2022 Try these simple exercises to help relieve some lower back tension.This is a also an excellent exercise to help improve flexibility and mobility in the spine and spinal muscles. The exercises involve the Cat-Cow stretch followed by Childs pose stretch. Picture 1: For this exercise youll need to be on your hands and knees. ... Picture 2: (Cow position) Start by gently tilting the front of your pelvis downwards and creating an arch in your lower back. Picture 3: (Cat position) Tilt the opposite way, tucking your bottom in and creating a curve over your lower back. Repeat this movement of arching and curving your lower back for at least 10 times. Picture 4: Sit back onto your heels, keep your arms stretched forwards and hold for at least 30 seconds. You can repeat the whole process a few times if needed

07.01.2022 If you have a stiff lower back one of the contributing factors may be the quadratus lumborum muscle (QL). The quadratus lumborum is the deepest muscle of the abdominal wall and its action is to help you side bend. When both the left and right QL muscles contract they help you lean backwards. When it is sore, it can give you that feeling where your lower back is locked down in a vice. Due to its location and job, it can often be a secondary source of your pain, tightening up t...o protect the lumbar spine. Below are some self-management techniques that your physiotherapist may give, and that you can try yourself to relieve some of your symptoms. Picture 1: shows the location of the muscle (view from the back). Picture 2: shows the potential referral pattern of the muscle Picture 3: shows an easy way to self trigger point this muscle. Hold it for 30 seconds to 1 minute. You can also gently rock on it. Repeat if needed. Picture 5 & 6: Stretches for the QL

06.01.2022 BURSITIS: We’ve all heard of it, but what is it? Bursas are fluid filled sacs that are present all over your body. They act like a cushion and reduce friction between tissues. It is normal to have bursas. Bursitis is an inflammation of the bursa, most commonly the bursa of the shoulder. ... The causes of bursitis are many and varied, including repetitive activity, prolonged positioning, high load activities or sudden injuries. There is often more than one contributing factor when it comes to pain, and this frequently is put down to bursitis. Your physiotherapist can help with fully assessing the joint to determine the cause of pain and can provide treatment to aid in reducing the pain. *Disclaimer: This does not replace personalised advice from a health professional. Please book in if you have any questions or concerns on 07 3423 0742*

05.01.2022 Please welcome Heejin Kim aka Jinny, our newest member to the Body Solution team! She is a skilled, bright, motivated Physiotherapist graduating from the University of Queensland with Honours. Jinny has great firm hands on skills targeted at reducing your pain. This combined with her skillful assessment and treatment planning makes for a great combination for your return from injury. She will most likely be starting at the clinic early in the New Year! Keep up to date on o...ur website and Facebook for an introductory offer and more information! www.bodysolutionphysio.com.au

05.01.2022 Hello everyone! We would like to welcome Caleb to the Body Solution Physiotherapy team! Hell be starting on the 14th of September 2020 :) Caleb graduated from Griffith University with a Masters of Physiotherapy and Bachelor of Exercise Science. He is great at treating a broad range of injuries due to his extensive experience in working and volunteering with various hospitals, aged care, private practice and sporting teams! Caleb has great hands on skills and is trained in dr...y needling and clinical exercise intervention. He cares about finding the source of your problem with a holistic approach! If you also enjoy music, tennis or basketball, Caleb will be the man to talk to! ***Welcome offer when you book in to see Caleb*** $20 off your gap payment or consult fee for the initial consult. This offer will extend for the month of September and October 2020. We would like to thank you all for your growing support for the clinic over the past 3 years and 9 months! Looking forward to seeing you all! Please call us on (07) 3423 0742 to find out more or to make a booking.

04.01.2022 Taking the ARGH out of Arthritis Osteoarthritis, commonly referred to as just arthritis or OA, affects about 2 million Australians. It most commonly occurs in the knees, hips, and hands. Its more common in women and older people. OA used to be considered a degenerative disease or wear and tear, but it is now thought to be a situation where the joint is actually working extra hard to repair itself.... Rather than assuming your pain is arthritis, itss important to be properly assessed by a health professional as it can often be confused with other conditions and injuries. Rather than reducing your activities because of pain, its suggested in most cases to continue or modify your activities. The primary treatment recommendation for arthritis is exercise. Its been shown to reduce pain and increase function better than pain medication. Other treatment options include weight loss, cognitive behavioural therapy and walking or support aids. During your visit to your physiotherapist, you will be asked a lot of questions about your pain to correctly diagnose your condition, they will look at your movement, set goals with you and get you back on track to doing the activities you enjoy.

04.01.2022 Hello everyone! We would like to welcome Caleb to the Body Solution Physiotherapy team! He'll be starting on the 14th of September 2020 :) Caleb graduated from Griffith University with a Masters of Physiotherapy and Bachelor of Exercise Science. He is great at treating a broad range of injuries due to his extensive experience in working and volunteering with various hospitals, aged care, private practice and sporting teams! Caleb has great hands on skills and is trained in dr...y needling and clinical exercise intervention. He cares about finding the source of your problem with a holistic approach! If you also enjoy music, tennis or basketball, Caleb will be the man to talk to! ***Welcome offer when you book in to see Caleb*** $20 off your gap payment or consult fee for the initial consult. This offer will extend for the month of September and October 2020. We would like to thank you all for your growing support for the clinic over the past 3 years and 9 months! Looking forward to seeing you all! Please call us on (07) 3423 0742 to find out more or to make a booking.

04.01.2022 The Value of Maintenance Physiotherapy Sessions What is maintenance physio? Regular sessions every 3-6 weeks where your physio will continue treatment and management.... Here are 3 major benefits from maintenance physio: 1. Reduce risk of re-injury or a flare up of previous pain and symptoms This is especially important for people who suffer from persistent or chronic pain due to lifestyle or work factors. For example: if you work a manual job, desk job, or provide full time care to children, grandchildren, or grandparents. It is not always possible to maintain diligence with your exercises or exercise routine. So, a treatment every 4-6 weeks can help us stay on top of your pain. 2. Catch the start of something new early and before it requires more significant treatment. We often hear the phrase It started to hurt a few weeks ago, but I thought it would go away. With regular sessions we can identify symptoms and the contributing factors before they progress too far. 3. Continue progression of strengthening exercises/exercise routine, in order to work towards long term goals. Many of our patients are working towards certain fitness goals or return to sport, and regular sessions can help facilitate this. Even if your goals are simple, like maintaining a regular exercise routine or general health plan. A monthly session with your physio can help you achieve your goals, stay motivated, and stay healthy.

04.01.2022 Gluteus muscles (glutes) are the biggest muscles in our body and thus have a major impact to our overall body strength. We rely on them whenever we do any physical activities, especially moving our lower back and legs. Not only does it help with physical activities, it also avoids forming poor posture, lower back pain or reduced balance. So, to prevent any injuries and strengthen your body, try these few glutes exercises below! A) Resistance band clams 1. Lying on your side w...ith your legs on top of each other, tie a resistance band above your kneecap bones 2. Slightly bend your hips and knees 3. Keeping your feet together, lift the top leg up towards the ceiling 4. Feel the side hip muscle contracting 5. Perform 3 sets x 10 reps, every 2nd day B) Single leg bridge on cushion 1. Lying on your back with knees bent 2. Have a pillow or cushion under your right foot and straighten out your left leg 3. Place your arms across your chest 4. Push through your right heel and lift your hips off the floor (make sure to keep your left leg straight!) 5. After performing 1 set, repeat on the other side 6. Perform 3 sets x 10 reps, every 2nd day Please note: This exercise may cause some cramps on the back of your thigh. If this occurs, please stop and refer to our hamstrings stretches post prior to performing this exercise! C) Prone hip extension 1. Lying on your stomach with soles of feet pressed in (have your knees wide apart) 2. Pressing your feet together, lift them up towards the ceiling 3. Feel a strong contraction around your hip muscles 4. Perform 3 sets x 10 reps, every 2nd day D) Resistance band fire hydrant 1. Going into all 4s (on your hands and knees) with theraband tied just above your kneecap bone (like theraband clam) 2. Lift one knee out to the side and come back to the starting position 3. After performing 1 set, repeat on the other side 4. Perform 3 sets x 10 reps, every 2nd day If you experience any discomfort, please stop these exercises.

03.01.2022 One of the favourite exercises that we love to prescribe to our patients is BRIDGING! This exercise is beneficial for patients presenting with any lower limb, pelvis or back pain. Bridging mainly strengthens the abdominals, Gluteus maximus (the biggest muscle in our body), and thigh muscles. These major muscles provide a stable centre for our limbs and spines to move around in all directions during sport and daily activities. If you are experiencing any lower extremity or bac...k pain, try this exercise and enquire with your physiotherapist today for more! 1. Lying on your back with knees bent 2. Place feet and knees shoulder widths apart 3. SLOWLY (3 seconds up) lift your hips up to the ceiling, feeling your hip muscles contracting 4. SLOWLY lower down (3 seconds down) Please note: - Always ensure to keep your knees shoulder width apart when lifting hips up/ down. - Perform the movements SLOWLY (3 seconds up, 3 seconds down) - If you feel your hamstrings cramping, ensure to stretch before and after. - If you feel any pain, please stop this exercise.

03.01.2022 Hip Flexor Stretch Have you been stretching your Psoas major muscle? Psoas major is a muscle located deep inside our abdomen. It helps to bring our thigh to our chest, allowing hip flexion motion to occur. It is one of the muscles that tightens up easily, especially when we sit for a long period of time. ... This tightening and pain is most commonly seen in office workers, drivers, or those that are unable to move regularly throughout the day. Tight Psoas major may alter the position of our pelvis and lumbar spine (lower back) and becomes a contributing factor of hip, pelvis and lower back pain. In order to prevent this from happening, try these simple stretches to target the tight Psoas major! For these examples, you should only feel a gentle stretch in front of your hip. 1. Kneeling lunge You may put a pillow under your knee for comfort! Hold for 30 seconds, ensuring to keep your back straight. Perform 3 repetitions on each leg. 2. Standing lunge If kneeling lunge stretch is difficult to perform, try this alternative position. Again, hold for 30 seconds and perform 3 repetitions on each leg.

02.01.2022 When you're sitting down all day, certain muscles can get short and weak making you more prone to injury. One of those muscles can be the hamstrings! (Located on the back of your legs, they're a collection of long muscles spanning from the buttock area to the back of the knee) There are many ways to stretch them. Here are two simple ways to stretch whilst at work or at the office. 1. Hamstring stretch 1: Sitting on the edge of your chair, straighten out one leg, then lean f...orwards whilst keeping your spine in a neutral position. Hold the stretch for 30 seconds. Repeat on the other side. 2. Hamstring stretch 2: Standing with your knees straight if possible or slightly bent, bend forwards at the hip and reach your hands towards the floor. Hold the stretch for 30 seconds.

02.01.2022 When we move our body, or stay in a stationary position, it is vital to have strong core muscles to have a stable base for our spine and limbs. Todays post will focus on the three major core exercises that you may like to try at home. You may recognise some exercises that we have tried together during our exercise classes! A) Pilates, The Hundred 1. Lying on your back with knees in a table-top position and arms straight up to the ceiling 2. As you breathe out, engage your ...core, and lift your head up (looking at your knees) and arms down to be parallel to the floor 3. Keep looking at your knees and lift your arms up/down as you breathe in/out (so, breathe in + arms up/breathe out + arms down) 4. Perform 3 sets x 10 reps, 30sec break in between each set B) Dead bugs with exercise ball 1. Lying on your back with arms straight above you and legs in a table-top position 2. Place ball between your hands and knees 3. Slowly lower opposite arm and opposite leg down (e.g. left arm and right leg) 4. Perform on the other sides this is 1 repetition 5. Perform 3 sets x 10 reps, 30sec break in between each set Note: easier version is to ONLY lower one leg at a time C) Plank progressions (LEVEL 1) 1. Lying on your stomach and on your elbows and knees Place knees together and elbows shoulder widths apart, placed directly under your shoulder joint 2. Engage your core and hip muscles and lift your trunk up 3. Perform 30sec --> 1min hold x 5 times (LEVEL 2) 1. Lying on your stomach and on your elbows and feet Place feet together and elbows shoulder widths apart, placed directly under your shoulder joint 2. Engage your core and hip muscles and lift your trunk up 3. Perform 30sec --> 1min hold x 5 times (LEVEL 3) 1. Same position as LEVEL 2 BUT lift one leg at a time 2. Perform 30sec --> 1min hold x 5 times on each leg

02.01.2022 Advice for Working From Home! We have had a lot of patients coming in recently with pain and symptoms that have begun or flared up since they have started working from home. Here are some tips and key points to think about when setting up your home office. Please refer to the below bullet points and the attached picture. A Have the top of your monitor at eye level*.... B Have your wrist in a neutral position, trying to limit the amount of bend. C Bend at an angle of 90-120 degrees, avoid your knees being higher than your hips. D Have your knees overhanging the end of your seat, so that it is not pressing on the back of your knees. E Have your feet resting on a footrest*. This will allow you to raise your feet which will help to maintain your hip and knee positions. (C and D) *You can use stable textbooks or yellow page books to raise your monitor height or to use as a footrest.

02.01.2022 Side by side comparison of Poor and Good Single Leg Squat Technique.

01.01.2022 Thoracic Mobility The thoracic spine (mid to upper back) can often become stiff and contribute to neck pain, lower back pain, and shoulder pain. Here are two exercises that you can do to reduce thoracic stiffness. The first exercise targets extension, and the second rotation. 1. Thoracic extension at your desk.... a. A great stretch to do at work or during the day, aiming to feel it between your shoulder blades. b. You can hold this pose for 2-3 sets of 30 seconds. 2. Bow and arrow side lying and sitting a. Great for first thing in the morning or before you go to bed, this can also be performed in sitting. Ensure the movement comes from your torso and not from your hips. i. Start by reaching forward with your top hand past your second hand ii. Then trace your hand back along your arm to the tip of our top shoulder. b. Complete 20 reps. *Disclaimer: This does not replace personalised advice from a health professional. Please book in if you have any questions of concerns*.

01.01.2022 For all those that have been wondering our Christmas break period is from the 23rd of December and we will be re-opening on the 6th of January 2020! Book in now to secure an appointment time for the New Year! (07) 3423 0742

01.01.2022 Massive congratulations to the Rochedale Tigers for their grand final win over the weekend! Were honoured to sponsor the amazing under 13 team!