The Movement EP in Sydney, Australia | Physical therapist

The Movement EP

Locality: Sydney, Australia

Phone: +61 416 072 507

Address: 122-138 Flood street 2040 Sydney, NSW, Australia

Website: https://www.themovementep.com.au

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25.01.2022 Holiday belly syndrome What is it? Is a common symptom of over eating through the holiday period. Often presenting in a holiday bump or holiday belly ... What are the common symptoms? inability to move properly, bloated or enlarged stomachs, feeling of tiredness or lethargy, food comas, fatigue, food driven guilt, napping often What causes it ? large holiday feasts often made by the matriarch of the family, poor judgement of stomach size often cause by over eager eyes, excitable hands double parking, sweets and savoury dishes as far as the eyes can see Note/disclaimer This is intended as a light hearted post. Enjoy the holidays how ever you see fit. Stay safe and happy holidays. If you or someone you know has holiday belly syndrome DM us or visit us at www.themovementep.com.au for a free confidential chat and a complimentary consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#exercise#exercisephysiologist#weights#resistancetraining#workout#fitfam#bodybuilding#trainhard#fitfluential#gains#pt#crossfit#yoga#pilates#strength#santa#holiday#holidays#xmas#foodcoma#christmas#happyholidays See more

24.01.2022 Parkinson’s Disease (PD) What is it? A disorder of the central nervous system that affects movement ... What are the common symptoms? 4 cardinal symptoms of PD 1 Tremor 2 Stiffness of the limbs and trunk 3 Slowness of movement 4 Impaired balance and movement postural instability, walking or gait difficulties, dystonia, vocal symptoms, disturbances in smell, sleep problems, pain, fatigue, cognitive changes, weight loss, gastrointestinal issues, urinary issues, sweating, eye and vision issues What causes PD? Caused by a loss of nerve cells in the part of the brain that produces dopamine (substantia nigra). Dopamine is responsible for relaying messages that plan and control bodying movement What is the red line and blue box in the first picture? That is a deep brain stimulator. It is surgically implanted into the brain. It delivers electrical impulses to a target part of the brain that is responsible for the movement symptoms caused by PD, decreasing the abnormal activity and thus decreasing the symptoms of PD If you or someone you know has Parkinson’s Disease DM us or visit us at www.themovementep.com.au for a free confidential chat and a complimentary consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#themoreyouknow#exercise#exercisephysiologist#weights#resistancetraining#workout#bodybuilding#healthyfood#fitspo #trainhard#getstrong#fitfluential#gains#pt#crossfit#yoga#pilates#parkinsonsdisease#parkinsons#stroke#neurorehab#boxing See more

23.01.2022 Spondylolisthesis Spondylolisthesis is treatable (depending on the severity) and don’t let anyone tell you otherwise. I have personally suffered from this and I can tell you it sucks, but If you’re will to put in the work, listen to your therapist and trust the process it will get better! Don’t let anyone tell you, you can’t ever squat or play sports ... The 2nd photo does not show a grade 5. A grade 5 is a complete translation or drop off of the vertebrae knows as spondyloptosis #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#themoreyouknow#exercise#exercisephysiologist#weights#resistancetraining#workout#bodybuilding#funfact #fitspo #didyouknowfacts #facts #gains#pt#crossfit#yoga#pilates#backpain#backworkout#lowbackpain#spondylolisthesis#sciatica#dailyfacts

21.01.2022 Did you know? Plantar fasciitis Did you know 25% of all the bones in the human body are found in the feet? ... When you run nearly 5 times your body weight in force travels through your feet Check out the 3rd photo to see what a real plantar fascia looks like Be warned though, it’s not for the squeamish If you or someone you know suffers from plantar fasciitis and wants to be pain free, DM us or visit us at www.themovementep.com.au for a free confidential chat and a complimentary consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#exercise#exercisephysiologist#weights#resistancetraining#funfacts#workout#fitfam#bodybuilding#fitspo#weightloss#fitfluential#gains#squats#funfacts#crossfit#yoga#pilates#strength#plantarfasciitis#footpain#fascia#didyouknow

18.01.2022 Ulnar nerve Did you know? The ulnar nerve is part of the brachial plexus nerve system responsible for sensation of the forearm, 4th and 5 fingers. It also innervates the flexor muscles of the forearm ... #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#exercise#exercisephysiologist#weights#resistancetraining#workout#fitfam#bodybuilding#trainhard#fitfluential#pt#yoga#pilates#strength#wristpain#chronicpain#didyouknow#funfacts #nervepain#sciatica#ulnarnerve#complexregionalpainsyndrome#crps See more

13.01.2022 Here are my 5 exercises for scoliosis 1 McGill crunch One hand behind your head, take a deep breathe in, as you exhale depress your rib cage bracing your abs and lifting your head and shoulders off the ground looking down towards your feet 3 rounds of 10 ... 2 side plank Knees bent, stacked on top of each other, making a straight line from your shoulders to your knee, lift your hips off the ground bracing through your core, breathing throughout 3 rounds of 30 seconds each side 3 kneeing/standing side crunch From a standing or kneeling position, hold onto your weight in one hand, proceed to crunch down onto the opposing side, ensuring your brace your core throughout 3 rounds of 10 4 half kneeling wood chops Fixing a band above and to the side of you, in a half kneeling position, hold onto the band, arms slightly bent, rotate your arms and your torso keeping your shoulders square to your hips bracing your trunk throughout 3 rounds of 10 5 exercise ball side trunk stretches Positioning your self on your side with the exercise ball under you, lift your top arm overhead and stretch your lats and spine, gently leaning into the ball, hold for 1-3 seconds before returning 2 rounds of 10 If you’ve been diagnosed with scoliosis and want further assistance feel free to DM us or visit us at www.themovementep.com.au for your free consultation or chat #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#themoreyouknow#exercise#exercisephysiologist#weights#resistancetraining#workout#bodybuilding#fitspo #trainhard#scoliosis#gains#crossfit#yoga#pilates#backpain#backworkout#lowbackpain#spondylolisthesis#sciatica #scoliosisexercise#scoliosisawareness#scoliosiswarrior See more

13.01.2022 Here are my 4 exercises for rounded shoulders 1 Floor angels Lying on the floor, keep your elbows and tailbone on the ground, drive your arms up as far as you can maintain these two points of contact 2 rounds of 8... 2 Band resisted wall climb Place a band around your forearms, keeping them parallel, place your arms against a wall, whilst maintaining pressure against the bands keeping your forearms parallel walk your arms up the wall, squeezing your shoulder blades back throughout 2 rounds of 10 seconds 3 Banded face pull to Y press Holding onto a band, pull the band back towards your face through your elbows, from here rotate your hands upwards and press upwards, squeezing your shoulder blades back together 2 rounds of 10 4 Banded straight arm push downs Holding onto the band, push the band downwards through your elbows, rotating your scapula down and back as you push down, squeezing your scapula and pausing for a moment before raising your arms 2 rounds of 10 If you’re experiencing rounded shoulders or need further assistance free to DM us or visit us at www.themovementep.com.au #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#exercise#exercisephysiologist#weights#resistancetraining#workout#fitfam#bodybuilding#fitspo#weightloss#trainhard##gains#squats#pt#crossfit#yoga#pilates#strength#kyphosis#shoulders#roundedshoulders#textneck See more

13.01.2022 Rounded shoulders (Severe cases, kyphosis) What is it? Rounded shoulders: forward position of the shoulders from their ideal position... Kyphosis: excessive forward curvature of the spine What are the common symptoms? rounding of the shoulders, hunchback, lack of mobility through the shoulder (lifting the arm overhead), pain through the shoulders or upper back, chronic neck/upper back tension, numbness, tingling, What causes plantar fasciitis poor posture, weak posterior chain muscles, excessive weight training of the anterior muscles (chest, biceps, anterior shoulders), sleeping position If you or someone you know suffers from rounded shoulders or a kyphosis, DM us or visit us at www.themovementep.com.au for a free confidential chat and a complimentary consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#themoreyouknow#exercise#exercisephysiologist#weights#resistancetraining#workout#fitfam#bodybuilding#fitspo#weightloss#trainhard##gains#squats#pt#crossfit#yoga#pilates#strength#kyphosis#shoulders#roundedshoulders See more

12.01.2022 Carpal tunnel syndrome Did you know? Extradid you know that the affected nerve (median nerve) of carpal tunnel syndrome innervates or gives sensation to the palm, side of the index finger and the nail bed ... The 2nd and 3rd photo briefly demonstrate surgical relief of carpal tunnel syndrome where the carpal ligament is effectively cut to relieve pressure and to naturally repair on its own #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#exercise#exercise physiologist#weights#resistancetraining#workout#fitfam#bodybuilding#funfacts #fitfluential#didyouknow #pt#crossfit#yoga#pilates#strength#wristpain#chronicpain #nervepain#sciatica#ulnarnerve#carpaltunnelpainsynsrome#carpaltunnel

11.01.2022 Carpal tunnel syndrome What is it? Numbness and tingling in the hand/wrist caused by compression of the median nerve ... What are the common symptoms? pain in the hand/wrist and/or forearm. Hand numbness, pins and needles, weakness, burning pain sensation What causes it ? primarily caused by excessive pressure in your wrist and on the median nerve. Often worsened by repeated wrist extension. Typical movements/activities that may cause: ~ position of wrist whilst using mouse/keyboard ~ prolonged exposure to power tools that vibrate ~ repetitive movements such as; piano or typing Other causes may include: arthritis, pregnancy, wrist fractures, congenital factors If you or someone you know has Carpal tunnel syndrome DM us or visit us at www.themovementep.com.au for a free confidential chat and a complimentary consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#exercise#exercisephysiologist#weights#resistancetraining#workout#fitfam#bodybuilding#trainhard#fitfluential#gains#pt#crossfit#yoga#pilates#strength#wristpain#chronicpain #nervepain#sciatica#ulnarnerve#carpaltunnelpainsynsrome#carpaltunnel See more

10.01.2022 Kyphosis Did you know? More adolescent children than ever are experiencing postural kyphosis due to over mobile phone use aka text neck ... The second photo demonstrates a severe case of kyphosis In the case of postural kyphosis stretching, education and exercise has been shown to be an effective treatment method Structural kyphosis depending on the severity may need surgical intervention If you or someone you know suffers from rounded shoulders or a kyphosis, DM us or visit us at www.themovementep.com.au for a free confidential chat and a complimentary consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#themoreyouknow#exercise#exercisephysiologist#weights#resistancetraining#workout#didyouknow#bodybuilding#fitspo#weightloss#trainhard#funfacts #squats#pt#crossfit#yoga#pilates#strength#kyphosis#shoulders#roundedshoulders See more

10.01.2022 Exercises for labral hip tears Here are my 4 exercises for a labral hip tear Labral tears are very slow in nature to heal if at all! Ensure you strengthen the muscles surrounding the hip to help support and stabilise the hip joint ... 1 Standing marching Standing on the spot drive each knee up at a time trying to keep the opposing side still by squeezing the opposing glute, gradually increasing knee height 2 rounds of 20 seconds 2 Band resisted Glute bridge and pillow squeeze Glute bridge -Place a band around your knees, push outwards on the band squeezing your glutes, drive your glutes up pushing through your heels, maintaining pressure on the bands. -Squeeze the pillow with your thighs, drive up through your heels squeezing your glutes and inner thighs 2 rounds of 12, each movement 3 Dead Bug Place both arms directly up in the air, legs in table top, as you extend one leg forward, extend the opposing arm, maintaining downward pressure on your core into the ground 2 rounds of 12 4 wall sits Sit against a wall, pushing your lower back into the wall, squeeze your quads, be sure to slowly lower and raise yourself 2 rounds of 30 seconds If you’ve experienced a labral hip tear or need further assistance feel free to DM us or visit us at www.themovementep.com.au #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#exercise#exercisephysiologist#weights#resistancetraining#workout#fitfam#bodybuilding#healthyfood#fitspo#weightloss#fitfluential#gains#squats#pt#crossfit#yoga#pilates#labraltear#labrumtear#hipinjury#glutes#core See more

10.01.2022 Sponsylolisthesis What is it? Forward movement of one vertebrae over another ... What are the common symptoms? Localised and intermittent pain, pain exacerbated by movement, pain on palpation, difficulty walking, atrophy of the muscles, decreased pain in certain positions (lying flat), difficulty sleeping, difficulty maintaining a certain position for an extended period What causes spondylolisthesis? Developmental: may exist at birth due to improper development of the child’s vertebrae Acquired: either from repeated stresses such as sports, poor lifting techniques, degeneration or by a single or repeated force I.e. a direct trauma or regular impact during sports Degenerative: when joints lose their ability to keep the alignment of the spine in their normal position Pathologic: structural weakness of the bone Isthmic: caused by a defect in the pars interarticularis (support frame) If you or someone you know has Spondylolisthesis DM us or visit us at www.themovementep.com.au for a free confidential chat and a complimentary consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#themoreyouknow#exercise#exercisephysiologist#weights#resistancetraining#workout#bodybuilding#healthyfood#fitspo #trainhard#getstrong#fitfluential#gains#pt#crossfit#yoga#pilates#backpain#backworkout#lowbackpain#spondylolisthesis#sciatica See more

10.01.2022 Labrum hip tear What is it? Involves a tear to the ring of cartilage on the outside of the hip joint socket ... What are the common symptoms? pain in the hip or groin often made worse by sitting, standing or walking for long periods of time, difficulty lifting the leg without pain, a locking clicking or catching sensation in the hip, stiff or limited range of motion in the hip What causes labral hip tears? direct trauma/injury, structural abnormalities that lead to wear and tear, repetitive motions (overuse) that require external rotation or hyper extension, pregnancy related hip impingement may lead to labrum tears If you or someone you know suffers labrum tears, DM us or visit us at www.themovementep.com.au for a free confidential chat and a complimentary consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#themoreyouknow#exercise#exercisephysiologist#weights#resistancetraining#workout#fitfam#bodybuilding#healthyfood#fitspo#weightloss#hip#getstrong#gains#squats#pt#crossfit#yoga#pilates#strength#hippain#meniscustear See more

08.01.2022 Plantar Fasciitis What is it? Is inflammation of the plantar fascia, a thick fibrous band of tissue connecting the heel to the toes ... What are the common symptoms? sharp pain on the bottom of the feet, pain after prolonged rest, limping, burning or tingling on the sole of the feet, heel tenderness What causes plantar fasciitis the plantar fascia assists in supporting the arch of the foot and providing shock absorption and as such due to increases or excessive loads to this inflammation/micro tears may occur leading to plantar fasciitis What are the risk factors? age, high stress exercises/sports (long distance running, ballet) foot mechanics (flat feet, high arch, walking style), obesity, occupations that involve standing for prolonged period of time, loss of ankle dorsiflexion If you or someone you know suffers from plantar fasciitis and wants to be pain free, DM us or visit us at www.themovementep.com.au for a free confidential chat and a complimentary consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#exercise#exercisephysiologist#weights#resistancetraining#funfacts#workout#fitfam#bodybuilding#healthyfood#fitspo#weightloss#fitfluential#gains#squats#pt#crossfit#yoga#pilates#strength#plantarfasciitis#footpain#fascia See more

08.01.2022 Here are my 5 exercises 1 Wrist flex and ext Holding your arm out stretched in front of you palm facing upwards, flex your hand towards you holding for 2-3 seconds then extend your hand down again holding for 2-3 seconds stretching to the point of discomfort 1 round of 10 ... 2 Median nerve floss Take your arm outstretched to your side palm facing upwards, from here flex your hand towards you and as you do lean your head in the same direction holding for 1-2 seconds, then proceed to extend your hand down towards the ground, laterally flexing your head in the same direction as your hand holding for 1-2 seconds 1 round of 10 3 C and G, nerve glide With your hand in front of you make a C shape with your hand, from here scrunch your fingers and thumb in making a g shape. Keep your wrist in a neutral position and don’t flex your palm into a fist 1 round of 10 4 Carpal bone distraction With your involved hand place your pinky against the top of your sternum, with your other hand wrap your thumb around your thumb, from here use the uninvolved hand to pull down on the affected hand distracting/stretching your carpal bones. If pain presents (as this position may directly compress the median nerve) reduce the intensity of the stretch 1 round of 10 Noteonly complete these exercises up to 2 times per day, do not completely rely on these to relieve symptoms, take a moment to consider what may be aggravating your symptoms I.e. your forearm position during work or a repetitive movement/exercise that aggravates If you’re experiencing carpal tunnel syndrome feel free to DM us or visit us at www.themovementep.com.au for your free consultation or chat #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#exercise#exercisephysiologist#weights#resistancetraining#workout#fitfam#bodybuilding#trainhard#fitfluential#gains#pt#crossfit#yoga#pilates#strength#wristpain#chronicpain#carpaltunnelsyndrome#nervepain#sciatica#mediannervepain#complexregionalpainsyndrome#carpaltunnel See more

07.01.2022 Exercises for plantar fasciitis Here are my 4 exercises for plantar fasciitis 1 Plantar fascia and calf stretch ... Place a band (stretchy or not) around the top of your feet, gently pull back on the band stretching the sole of your foot along with your calf muscles 2 rounds of 8, 3 second holds 2 Spiky ball foot massage Placing a spiky ball/tennis ball/golf ball under your foot, gently roll the ball backwards, forwards and all around your feet 2 rounds of 20 seconds 3 Towel toe scrunches Placing a towel below your feet, standing on one end of the towel, begin to scrunch your foot up, dragging the towel towards you 2 rounds of 6 towel crunches 4 Full range calf raises Stand on the edge of a raised surface, from here lower your heels over the edge until you feel a large stretch down the back of you calves, at the end range pause for a moment before raising up squeezing your calves at the top, pausing for a second and slowly lowering 2 rounds of 10 If you’re experiencing plantar fasciitis or need further assistance free to DM us or visit us at www.themovementep.com.au #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#exercise#exercisephysiologist#weights#resistancetraining#funfacts#workout#fitfam#bodybuilding#healthyfood#fitspo#weightloss#fitfluential#gains#squats#pt#crossfit#yoga#pilates#strength#plantarfasciitis#footpain#fascia See more

06.01.2022 Spring into Spring, 6 week challenge Whether you’re looking to loose weight, start a regular gym program, complete your first deadlift, do a pull up or just get 6 discounted sessions this is the challenge for you! Check out the details and costings below. FYI, you DO NOT have to be a member of crunch female fitness (that’s where all the magic will be happening ) to take advantage of this so feel free to tell your friends and family

03.01.2022 Scoliosis Did you know? The 2nd photo demonstrates someone with scoliosis and how their normal posture may look. The 3rd photo demonstrate what a c and s shaped scoliosis looks like ... The 4th and 5th photo is a very simplistic image of a before and after of a scoliosis corrective surgery (spinal fusion). Simply the surgeon removes facet joints, drills holes into the spine and proceeds to place a straight rod into each hole and uses this to straighten the spine, essentially allowing it to build/grow their own spinal cord If you’d like a more thorough explanation of the process visit: https://www.youtube.com/watch?v=Up0cF__Lbm0 If you or someone you know has Scoliosis DM us or visit us at www.themovementep.com.au for a free confidential chat and a complimentary consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#themoreyouknow#exercise#exercisephysiologist#weights#resistancetraining#workout#bodybuilding#fitspo#didyouknow#funfacts #scoliosis#gains#crossfit#yoga#pilates#backpain#backworkout#lowbackpain#spondylolisthesis#sciatica#scoliosisexercise#scoliosisawareness#scoliosiswarrior See more

03.01.2022 Labral hip tear Did you know? Labrum tears do no necessarily need surgery, although it is dependent on severity and cause as healing times are very slow in nature and need thorough physical rehabilitation. Check out the 3rd photo to see what happens in the case of operative repair ... If you or someone you know suffers labrum tears, DM us or visit us at www.themovementep.com.au for a free confidential chat and a complimentary consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#themoreyouknow#exercise#exercisephysiologist#weights#resistancetraining#workout#fitfam#bodybuilding#weightloss#hip#getstrong#gains#squats#pt#crossfit#yoga#pilates#strength#hippain#meniscustear#didyouknow#funfacts See more

02.01.2022 Here are my 4 exercises for spondylolisthesis 1 plank rows In a plank position, have a band fixed in front of you, maintain a flat or neutral torso position, pull the band down towards you, braving through your core. In a push up position or on your forearms. If this is to difficult complete the movement without the band 2 rounds of 10 each arm... 2 sky reaches Place your arms directly above you, from here lift your head and upper torso off the ground reaching for the sky completing a partial sit up or crunch keeping your lower back on the ground 3 rounds of 12 3 bear hold shoulder taps From a 4 point kneeling position, lift your knees off the ground (lower to the ground the better), pressing onto your toes, whilst maintaining a flat or still torso tap the opposing shoulder. If too difficult hold the bear hold position for 10-20 seconds 3 rounds of 10 4 Briefcase walking Holding onto a weighted object (dumbbell, briefcase, etc) maintain a neutral/square posture through your torso bracing and squeezing your core. Extra: what is a square posture/torso?.. from your shoulders to the bony prominence on your hip this should make a square, if your shoulder or hip drops or hikes the square will not be perfect 3 rounds of 10m’s Note: these exercises primarily target your core and postural awareness, exercises that target glutes, hip flexors, etc will also be necessary depending on the individual and should not be Ignored/overlooked regardless when holistically treating spondylolisthesis If you’re experiencing spondylolisthesis or chronic lower back pain feel free to DM us or visit us at www.themovementep.com.au for your free consultation or chat #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#themoreyouknow#exercise#exercisephysiologist#weights#resistancetraining#workout#bodybuilding#healthyfood#fitspo #trainhard#getstrong#fitfluential#gains#pt#crossfit#yoga#pilates#backpain#backworkout#lowbackpain#spondylolisthesis#sciatica See more

01.01.2022 What’s an EP?? That’s the big question?! We’re kind of a hybrid mix taking the best parts of a physiotherapist and a personal trainer += ... What do I mean? We study the same content as a physiotherapist except for several units (in which we study our own specialised units), understanding the pathophysiology of metabolic, neuromuscular, cardiopulmonary, musculoskeletal and psychological conditions Andwe’re similar to a personal trainer because we don’t only treat clinical populations but also healthy populations for goals such as weight loss and strength gain using our in-depth knowledge of the human body To find out more about what an EP is or how we can help you DM us or visit us at www.themovementep.com.au to book your free consultation #gym#fitness#physio#chiro#osteo#physiotherapist#movementismedicine#therapy#themoreyouknow#exercise#exercisephysiologist#weights#resistancetraining#funfacts#workout#fitfam#bodybuilding#healthyfood#fitspo#weightloss#trainhard#getstrong#fitfluential#gains#squats#pt#crossfit#yoga#pilates#strength See more

01.01.2022 Exercises for shin splints Here are my 4 exercises for shin splints 1 Tibialis anterior stretch ... Begin in a kneeling position (sitting on your shins toes pointed away from you) from here gently rock back and forth each time placing more pressure/weight into your ankles, thus stretching your tibialis anterior (shin muscle) 2 rounds of 15 seconds 2 Gastroc/soleus stretch Leaning forward onto a stable surface, place the involved leg behind you: - Gastroc stretch: keep the back leg straight, front leg bent, lean back onto the straight leg - Soleus stretch: bend both legs, gently use your body weight to push down onto your heels, trying to keep both ankles grounded 2 rounds of 20 seconds 3 Ankle dorsiflexion Sitting in a chair, ankle on the ground, pull your toes up towards your shin, squeezing the front of your leg, pausing for a second then slowly lowering 3 rounds of 10 4 Backwards heel walking Lift your toes off the ground balancing on your heels, walk backwards using the muscles on the front of your shin to keep your toes raised throughout the walk 3 rounds of 10m’s 52 stage calf raise Stand with your heels hanging over the edge of a surface, lower your body feeling the stretch down the back of your leg, press up bringing your feet to parallel with the ground, finally press up all the way squeezing your calves at the top pausing for one second before slowly lowering yourself to parallel then all the way down 3 rounds of 10 If you’re experiencing shin splints or need further assistance free to DM us or visit us at www.themovementep.com.au #themovementep #movementismedicine #rehab #rehabilitation #gym #fitness #strengthtraining #physio #sportsmedicine #exercisephysiologist #chiro #osteo #pt #dpt #fitfam #therapist #therapy #physicaltherapist #movebetter #instafitness #sportsinjury #injury #prehab #workout #powerlifting #crossfit #instafitness #bodybuilding #knee #shinsplints #calves See more