The Practical Physio in Varsity Lakes, Queensland | Medical centre

The Practical Physio

Locality: Varsity Lakes, Queensland

Phone: +61 449 984 896

Address: 3/17 Crown Ct 4227 Varsity Lakes, QLD, Australia

Website: http://www.thepracticalphysio.com

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• Medical and health
• Medical centre
• Physical therapist
• Fitness trainer

25.01.2022 SINGLE LEG DEADLIFT TECHNIQUE FIX . The single leg deadlift is perhaps the best accessory lift for the barbell deadlift. It's great because it not only increases hip strength but it increases hip and ankle stability . Here's the thing: It's really easy to do wrong... . Because it requires such good stability in the hip and ankle, people often cheat the movement . This means you're missing out on all of the great benefits . Here's what you can do about it: use a foam roller. . The foam roller keeps you accountable. Making sure your hips and belly button face forward means that you're better set up to use the right muscles . This may feel harder at first, but that's okay. The quality of the movement is greater than how many reps you can do or how much weight you use . Stick with this variation until you can bust out 10 reps each side focused on quality. . If you can do that then ditch the roller and grab some weights but don't let your form fall apart . Do you know someone who needs help with their single leg deadlift? Send this to them See more

24.01.2022 DO YOU HAVE A STIFF OR SORE LOW BACK? . Maybe your back aches after deadlifts or toes to bar. Maybe you wake up with stiffness in the morning . Your body craves movement, that's why you might feel worse after taking a rest day or sitting more than you usually do... . Your body also doesn't like too much of one thing. It may like deadlifts, but not if you're performing them poorly, or if your body is compensating to complete the movement . Your body likes to feel safe and strong. That's why I've put together these quick and easy exercises to get you feeling less stiff and cranky . The first two exercises are great for targeting the low back. They're meant to help mobilize your low back and keep it moving freely . The last two exercises are meant to stabilise your low back. Like I said before, your body likes to feel safe and strong. Activating your core and glute muscles will do just that . So, if you're feeling stiff or sore in your low back, give these exercises a try . If you know someone who's always rubbing their back or complaining that it's sore, send them these exercises See more

24.01.2022 Another amazing weekend full of epic adventures . Beautiful views from the top of Mt Ngungun . Sights and birds at Maleny Botanical Garden ... . I finally found a chair big enough . The start of a storm that made the view that much better. . Thanks for all the adventures and memories @levelupwithaleana See more

24.01.2022 DON'T STOP TRAINING . Often times, we think that to 'rehab' an injury means you can't train at all. . The thought of not being able to train makes you not even want to deal with the injury or niggle.... . Here's the thing: I never tell my clients to stop training. SWIPE to see a client's take on things . To be honest, it'd likely do more harm than good . Instead, we modify movements, adjust training intensity or use different variations. That way you're still in the gym training hard, but not aggravating your injury . If you're currently dealing with an injury, it's time to do something about it . No, you won't miss out on training, lose your gains or get unfit. . If you're tired of aches and pains from training, send me a DM. Let's get you sorted and feeling better than ever. @ The Practical Physio See more

24.01.2022 SHOULDER PAIN . The most commoly injured area in Crossfit is the shoulder . You may not have a full blown shoulder injury at the moment, but chances are you deal with a bit of an ache or pain.... . Let's make sure that niggle doesn't progress to an actual injury . One of the biggest muscles in the body are the lats. Strong lats are crucial for strong pull-ups (strict and kipping) and play an important roll in shoulder stability . To be able to get into the overhead position (presses and jerks) you need to have flexible lats . When your lats are either weak or tight (or both) then you're going to find it difficult to perform many of the movements you need. And you'll likely have shoulder pain . This exercise is a great way to release tightness in the lats. Grab a ball and lean into it against the wall . Don't roll the back of your shoulder or your arm. The ball needs to be below your armpit. . To advance this release, raise your arm above your head . Aim for 30sec - 1min each side. . Afterwards you should feel like raising your arm overhead is easier and you'll likely get more movement. . If you're dealing with shoulder pain or struggle to find a good overhead position, give the exercise a try BEFORE training See more

24.01.2022 MY GO-TO EXERCISE FOR HIP MOBILITY . Give this exercise a try if you: Can't squat to parallel Round your back at the bottom of a deadlift... Have pain in the front of your hip with squats . Hip groiners are easy to do and their highly effective . To get the most benefit, do them BEFORE your training session and AFTER you've rolled your glutes and quads. . This is the number one exercise I prescribe for anyone dealing with hip pain or lack of mobility. . If you're dealing with hip pain or limited mobility, send me a DM. . Let's figure out what's causing your pain/immobility and get you moving and feeling better See more

23.01.2022 KNEE PAIN AND SQUATS . I had one of those really good squats days recently. . You know the one. The movement feels easy, the weight feels light and you really just want to send it.... . I didn't send it. That day was just meant to be volume squats (high volume but low weight). But, I did up the weight a bit from the previous week. . No issues. No pain. Nothing but a great squat session. . Until I woke up the next day with knee pain. . Have you even been in that situation before? You wake up and think "what the hell did I do wrong?" . You didn't 'do' anything wrong. . It just so happens that the work you did, although it felt great, was too much. . Now, I could have just rested and not trained because well my knee hurt but here's the thing. . I still trained as usual, squats and everything. And, with the help of some release work and a simple rehab exercise, my knee is good to go. . You can still train even though you're working through an injury or a niggle or something that's just plain cranky. You just have to be smart about it. . I warmed up really well, did my rehab exercise and listened to my body. Nothing hurt more than a low level niggle, nothing ached afterwards and I didn't change how I squat, just the intensity. . Quit avoiding the movements that cause you grief. Especially in Crossfit, you can only avoid squats for so long. Soon enough you won't be doing wall balls, box jumps, burpees etc. . If you're currently dealing with knee pain from squatting send me a message, I'll show you a simple rehab program to get you back to squatting and feeling better than ever See more

22.01.2022 It's great to see such amazing progress!

21.01.2022 DO YOU HAVE SHIN SPLINTS? . Shin splints is that really annoying ache in the front of your shin. Worse when you do certain activities but seems fine otherwise . Sometimes those movements are squats, sometimes it's double unders but more often than not it's running... . Well, in CrossFit it's all the above . The worse thing you can do is train through the pain. No, you won't defeat it by running more. The second worse thing you can do is avoid the likely movements that cause your shin splints . You'll miss out of half the WOD . So, here are some easy exercises for you to implement BEFORE your workout . 1) roll your calves. Tight calves decrease range of motion at your ankle. No Bueno. . 2) pump up the shin muscles. Shin splints is normally causes by weakness in that area . 3) kettlebell raises force you to stay in control and challenge your range of motion . Like I said, do these exercises before your workout and you might find that you're able to train pain free and get back into those pesky exercises . Know someone with shin splints? Send them this post See more

20.01.2022 REHAB AND TRAINING . Rehab is performing certain exercises aimed at addressing the cause of your injury. . Let's say you hurt your knee during squats.... . Your rehab program is likely going to contain some mobility and strength exercises. . It's also going to contain (drum roll ) SQUATS. . This means that you can still train. Yes, the intensity and volume may be different. Even the type of squat you do can change. . But you shouldn't stop training. The last thing we want is for you to be out of the gym. . I do my best to give you an efficient program that can be done BEFORE your normal training session. . If you're avoiding dealing with and injury because you dont want to take time off training, send me a message. . I'll show you what exercises can be done to rehab your injury while keeping you in the gym See more

17.01.2022 MORE MOBILITY ISN'T ALWAYS THE ANSWER . This is especially true if you've been working diligently on increasing your mobility, but still aren't seeing the results. . It's safe to assume that for many, stiffnesd in joints and tightness in muscles are limiting your ability to perform certain exercises.... . For some, it's not actually a stiffness or tightness problem, rather, it's weakness. . Now, when I say weak, I mean in that specific range of motion. . One thing I've been seeing a lot of lately is shoulder pain with kipping movements. . You actually need a bit of hypermobility to be able to kip without shoulder pain. Better yet, you need to be strong in that range. . When assessing range of motion, people tend to display full range. But, they're not able to do it themselves. They need help (me assisting them) to get full range. . What's that mean for you? You actually have the range of motion required. But, you're not strong enough to do it yourself. . So, rather than always chasing more and more range, start strengthening what you've already got. . Not sure if you should be working towards more range or strength? Send me a message or comment below. I'll perform a proper assessment and provide you with the tools needed to get strong and feel better in the gym. See more

15.01.2022 NEW PODCAST ALERT So grateful for the opportunity to guest star on @joturek 'You Can't Say That' Podcast. This episode is all about rehabilitating an injury WHILE training.... Not rehabbing INSTEAD of training. Not missing out on all of the other benefits surrounding exercise and community. If you're currently rehabbing an injury and aren't sure how or if you should keep training, click the link in my bio to listen on Spotify @ Gold Coast, Queensland

15.01.2022 IT'S NEVER TOO LATE . It's a lot easier to do your corrective exercises and rehab plan AFTER you've become injured. . But, what if you did correctives or a PREHAB plan to prevent injury in the first place?... . As a Physio, I help people who are injured and looking to rehabilitate to get back to training. . As a Physio, I assess, diagnose and treat injuries. That means I have the tools to figure out what caused your injury. . BUT. I also have the tools to assess your body and movement for performance. . I can make sure you have sufficient mobility and strength to decrease your risk of getting injured. . Even if you're not injured you should see a Physio ongoing. Think of them as a top-up session. . Like you would when taking your car for a service. Or a cleaning at the dentist. . By being proactive with your training and performance, you'll be injured less and perform better in the gym See more

14.01.2022 HAMSTRING REHAB . @urban_healthandfitness athlete @yaya.nic.l has been dealing with hamstring pain. . That annoying pain right at the bottom of your butt. Worse when you do things like bending over aka deadlifts.... . If you have that annoying pain that doesn't seem to go away, this exercise is for you. . Good mornings are one of the best exercises for: Hamstring strength Core and back strength Treating hamstring injuries . This exercise is also incredibly easy to do and can be used as a warm-up exercise. . Here's how to do good mornings: Hold a barbell in your back squat position Keep your knees straight Hinge at your hips . Remember that with this movement you need to maintain a good core brace. Keeping things tight will prevent the load from going to your low back. . How do you know if this exercise is helping? You should actually feel a decrease in your pain while doing it. . If you're struggling with hamstring pain that's preventing you from training hard, send me a DM See more

14.01.2022 Shoulder pain is one of the most common issues surrounding bench press. Here's a simple test to help you learn how to bench press WITHOUT shoulder pain. Need more help managing your shoulder pain, send me a DM

12.01.2022 KNEE PAIN . Chances are, this post caught your eye because you currently have knee pain from squatting. . You're in the right place!... . There are many reasons or causes of knee pain from squatting. . No, deep squats are not one of them . Common causes of knee pain: Lack of mobility (ankles and hips) Lack of stability (leaning forward, knees collapsing) Poor technique (wrong stance or bar position) High intensity (more than you're ready for) . If you read my post from yesterday, I talked about my recent bout of knee pain. . It wasn't caused by a lack of anything and my technique was on point. . My issue was that I did too many reps with too much weight for what my wee ole knee was ready for. . So, when I woke up the next day, it let me hear about it. . AND I LISTENED . Now that you're aware of some of the causes of knee pain, which do you think is causing your problem? . It may not be easy to pick out the cause of your issue from a list, that's why it's important to have a proper assessment done . If you're dealing with knee pain from squatting, send me a DM and let's get you squatting pain free See more

09.01.2022 If you're dealing with shoulder pain, it's time to work on strengthening your upper back. . I'll save you from the boring reason why upper back strength is important. . Just know that your upper back is the foundation for your shoulders to move and feel strong.... . If your foundation is faulty, it's only a matter of time until your shoulder starts hurting. . It's likely the reason why your shoulder hasn't gotten better, too. . If you want a quick and easy exercise to activate and strengthen your upper back, try this exercise. . Know someone dealing with shoulder pain? Send them this post See more

09.01.2022 NEW AVAILABILITY . I'm excited to announce my new availability @bodydynamics_training. . If you're currently dealing with an injury or niggle from training or are looking to improve your performance, now is the time to book in.... . Monday - Thursday: 7am to 6pm Friday: 7am to 12pm . Need a different time? Just ask! . There are several ways you can book in: Send me a DM Call or text 0449 984 896 Book online at www.thepracticalphysio.com See more

08.01.2022 HALLOWEEN 2015 . This will forever go down as my best Halloween costume. . Easily outdone by @levelupwithaleana ... . Can you guess who I was? Post in the comments See more

08.01.2022 This morning I had my regular session with The Practical Physio.. aka Cory Myers.. Huge breakthrough in performance with my right knee. Hard work pays off....no...t just me doing all the rehab work but Cory who is always insisting I activate activate activate.... The outcome today was as follows....I ran!! OMG.....For me that is up there with a Gold Medal win. Interspersed with Body Weight Squats 1 0 8, 6 , 4 ,2 ...I initially fast walked 30 metres then bloody well ran it!!!! Any body who knows me has heard me say that I couldn't run out of sight on a dark night! Not any more. It won't be fast or pretty but I'm gonna need a miners lamp the next time I take on that dark night challenge Yeeeooww.

08.01.2022 Our in-house Physiotherapist Cory is now opening up another treatment day for new clientele. He will now be working out of the BD facility on Thursdays, as well... as Monday, Wednesday and Friday. If you have any niggles, pain, imbalances, weakness etc. Book in for a consultation with our man Cory. We accept Medicare, DVA, NDIS referrals and offer rebates on all private health insurers #Physio #BDalliedhealth #ChangingLives

04.01.2022 SPANISH SQUATS FOR KNEE PAIN . If you've got knee pain and squatting is one of the exercises that aggravates your knee, this exercise is a must. . The unique set-up of the Spanish Squat emphasizes movement around the knee.... . This means that you increase the load through the knee and all of the tendons around the knee. . It's also one hell of a quad burner . To perform this exercise correctly: Band just below knees Equal tension through both sides Sit back making sure your torso is upright and your shins are vertical Slow, controlled movement is key . If you have knee pain, try this exercise BEFORE your next squat session. You may find that your knee feels better and your squats feel easier. . If you have any questions on whether this exercise is right for you, send me a message or comment below See more

04.01.2022 SMALL EFFORTS MAKE BIG CHANGES . @caitlinproud95 is a great example of someone who has been putting in short bouts of effort into the areas that need it most . It's paying off! ... . We've been working together to increase her ankle mobility and core stability during squats . More mobility and stability allow you to be more upright which makes front squats a helluva lot easier . Put in the time to work on your weaknesses and you'll notice significant changes in how you move and how strong you feel . If you're struggling with front squats or suffer from stiff and tight ankles, send me a DM . Let me show you the simple and effective exercises you need to feel stronger when you front squat See more

03.01.2022 We've come a long, long way together Through the hard times and the good I have to celebrate you, baby I have to praise you like I should .... Celebrating 13 years with @levelupwithaleana See more

03.01.2022 Warrie Circuit yesterday with @levelupwithaleana. . Such a beautiful hike and nice to get out an explore so many epic waterfalls . Would highly recommend if you're looking for a long hike @ Springbrook National Park