The Physio Mill in Sydney, Australia | Medical and health

The Physio Mill

Locality: Sydney, Australia

Phone: +61 466 518 065

Address: Suite 3, Shop 401, 5 Footbridge Blvd 2127 Sydney, NSW, Australia

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25.01.2022 Do you suffer from tight hip flexors . . . Give this exercise a go. A reverse lunge with a slider pad improves the eccentric function of your hip flexors whilst working to lengthen them under load. You are also using your gluteal muscles to bring your hip into extension when sliding your leg back. In this video, my left leg is on the slider pad and my right leg is on the carpet. As I slide my left foot back, I am placing more weight through my right leg. The key here is fo...r me to keep my right knee in line with my foot, i.e. prevent my knee from caving in, to ensure I’m activating my gluteal muscles. As I bring my left leg back to the starting position, I am having to work my hip flexors here against the resistance of the slider pad. You can use cardboard / tupperware container lid on carpet, or a hand towel / sock on tiles. You can also add a hold at end range here for a more prolonged stretch. . Aim for 3 sets of 10 reps on each leg (+- 5 second hold). . . . #mobility #thephysiomill #hipflexors See more

22.01.2022 The Dead Bug - CORE STRENGTHENING . . . The dead bug is a core strengthening exercise designed to challenge your ability to maintain satisfactory spinal posture and core activation through movement of your arms and legs. Before you begin, rotate your hips to flatten your spine against the floor and draw your belly button in. Try to maintain this during the dead bug exercise.... . The dead bug exercise involves lying face up on the floor with your arms in the air above your torso and your legs in the air with your knees bent at 90-degree angles. Then, you lower opposite arm and leg toward the floor in a slow and controlled fashion. Return to center and then repeat on the other side. . Aim for 3 sets of 5 reps (alternating) to start with. If you lose satisfactory spinal posture and core activation, i.e. maintaining your lower back flat against the floor and your belly button in, reset and continue. To challenge yourself further, hold the end position for a couple of seconds. . . . #corestrengthening #deadbugexercise #thephysiomill See more

22.01.2022 The Bulgarian split squat vs the back squat . . . The Bulgarian split squat has been shown to elicit greater gluteus medius muscle and biceps femoris muscle activity compared to the back squat; McCrudy et al 2010.... . In this video I am using a washing basket to prop my rear leg up. The key to this exercise is to maintain proper hip and knee alignment, i.e. knee in line with your toes. If you find your front knee caves in during the single leg squat, it may suggest your gluteal muscles are too weak. As such, the exercise should be regressed. Aim for 3 sets of 10 reps on each leg to start with. . . . #thephysiomill #gluteusmedius #bulgariansplitsquat See more

20.01.2022 Tight neck or back? Check out these quick and easy-to-follow stretches from Jean Hailes for Women's Health, aimed at reducing stiffness and soreness while we continue to work from home.

19.01.2022 PUBLIC SERVICE ANNOUNCEMENT The Physio Mill will be closed on the following dates: - Friday 5th of June. - Saturday 6th of June.... - Saturday 13th of June. See more

18.01.2022 THE PALLOFF PRESS . . The palloff press is a core stabilisation exercise that has a broad application to strength, power, and functional fitness athletes, as well as occupations that involve heavy lifting. Superior core stabilisation leads to enhanced performance, an ability to lift heavier loads safely, and increased protection of the lumbar spine and supporting joints of the body from unnecessary stress. The palloff press specifically is an anti-rotation exercise. .... Video 1: Start by attaching a resistance band to a fixed point at chest height, making sure to maintain tension in the band at all times. Set your body up so that it is perpendicular to the band, so that your fingers are interlocked with the hands out in front of you. Step away from the anchor point to feel tension on the band. Draw your belly button in, keep your lower back flat, and shoulder blades depressed and retracted, then slowly push your hands out in front of you and hold. Control your hands back towards your sternum. Aim for 3 sets of 10 repetitions with a 3 second hold. . Video 2: Here is a progression of the palloff press to target improved single leg stance against rotational forces, i.e. resistance band. This is important for sports such as soccer, which requires stabilisation of one leg on the ground whilst the opposite leg kicks the ball. Refer to the comments section for this video. . . . #palloffpress #thephysiomill #corestability See more

17.01.2022 ISO CHALLENGE to work on your balance / proprioception . . If your someone like me who has suffered multiple lower limb injuries, i.e. ankle ligament sprains, knee ligament sprains, knee cartilage irritation, etc, your balance / proprioception (joint awareness) is affected. .... Try this simple exercise at home using 4 standard household items, e.g. candles, cans of food., etc. Place one object in front of you, out to both sides, and one object behind you. Stand in the middle on one leg, and try and touch all objects with the non weight bearing leg as many times as you can clockwise and anti-clockwise. To make this easier, complete on a firm surface initially as opposed to carpet. In this video, I am wearing barefoot shoes. Complete this exercise with no shoes. . . . #balance #proprioception #lowerlimbinjuries #thephysiomill See more

16.01.2022 Today marks The Physio Mill’s 6 month anniversary. It was this day 6 months ago I decided to take a leap of faith an open my own Physiotherapy business. To reflect back on my first day where I had 2-3 clients, to having a fully booked out schedule today is amazing! I will be taking the next 2-3 weeks off to re-energise and then I’ll be back to smash the next 6 months. . . . #6months #thephysiomill

15.01.2022 NEW HOURS . . . From next week, The Physio Mill’s hours are the following:... Friday 9am to 2pm - Harbourside Medical Centre, Wentworth Point. Saturday 9am to 2pm - Waterfront Medical Centre, Wentworth Point. . If you would like to make an appointment, contact The Physio Mill on WhatsApp on 0466 518 065. . . . The Physio Mill is booked out this Friday and Saturday. See more

15.01.2022 SHOULDER INSTABILITY . . If you’re someone who suffers from recurrent shoulder instability / dislocations, this is a great exercise to train your rotator cuff / shoulder stabilisers under load. In this video, I am using a 10 kg dumbbell as a perturbation (challenge) to my rotator cuff of the arm that is on the ground. These muscles are having to work hard to stabilise my shoulder during the movement, i.e. transfer of the 10 kg dumbbell from one side to the other. .... For a new starter, pick a light weight. Aim for 3 sets of 10 repetitions (alternating between right and left). Be sure to squeeze your shoulders ‘back and down’ before starting the set. Maintain this scapula position for the entire set. . . . #shoulderrehab #shoulderinstability #thephysiomill #dislocations See more

14.01.2022 The role of the long head of biceps muscle in anterior stability of the shoulder . . . Typically when rehabbing a shoulder injury, the rotator cuff is the primary focus. The long head of biceps muscle tends to be neglected, despite research acknowledging its contribution to anterior shoulder stability of the glenohumeral (shoulder) joint. It does this by increasing the shoulder’s resistance to torsional forces in the vulnerable abducted and external rotated position (show...n in this video). . This video demonstrates strengthening of the long head of biceps in this vulnerable position specified above and as such, trains the long head of biceps to assist the rotator cuff muscle group in stabilising the shoulder. This can also be completed with a resistance band. Aim for a light weight to begin and 3 sets of 12 repetitions to start. . . . #shoulderstability #longheadofbiceps #thephysiomill See more

11.01.2022 The Physio Mill is now on WhatsApp Business. Click the link below to ask a physiotherapy related question or book an appointment. https://wa.me/61466518065

10.01.2022 NEW HOURS . The Physio Mill will alternate between Harbourside Medical Centre and Waterfront Medical Centre on Friday’s only. . THIS FRIDAY 10/07 9am to 2pm (if booked out, appointment slots to be opened up from 2pm to 5pm) - Harbourside Medical Centre.... NEXT FRIDAY 17/07 9am to 2pm (if booked out, appointment slots to be opened up from 2pm to 5pm) - Waterfront Medical Centre. REPEAT. See more

06.01.2022 ISO-CHALLENGE; how many single leg deadlifts can you do when picking up an object from the floor and placing it back down? . . . Here is a video of myself picking up a tub of pre-workout from the floor and placing it back down again by performing a single leg deadlift on my left leg. The key here is to ensure you are hinging forward from your hip and not performing a squat like motion. I am using my right hand to pick up the object. This exercise is also a great example ...for training single leg balance and proprioception. . . . Why is it necessary to strengthen your posterior chain The posterior chain refers to the erector spinae, gluteal muscles, hamstrings, and gastrocnemius / soleus complex. A strong posterior chain is important in maintaining your balance and satisfactory posture, but also in assisting with injury prevention, e.g. hamstring strains typically occur with abrupt deceleration movements. This exercise trains the eccentric (deceleration) function of your hamstring muscle as an example. . . . #posteriorchain #hamstringstrains #singlelegbalance #thephysiomill See more