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Tips to Improve Your Aerial Dance/Sport

 

This video, we will be going through 5 conditioning and 5 aerial exercises 10 conditioning exercises to help you improve your aerial inversions technique.

 

blonde-female-ariel-dancer

Tips That All Beginner’s Aerialist Should Be Aware Of

 

female-aeriel-dancer

1. Injuries are normal

For any sports and do not get discouraged or scared. I see a lot of adult aerialists falling in love with aerial dance/sport but they encounter aerial injuries and post injuries they decided to not push themselves to be better or completely just quit the sport.

You need to realise and understand that injuries are common for any sports and no exception to  aerial dance/sport and if you do have an injuries from aerial practice, make sure you take the time needed to properly rehab it and come back to practicing at your own pace, don’t rush into doing things that you do pre injuries but instead, build up to it again.

And never get fearful or discouraged from practicing aerial because of injuries. When you are trying to learn a new sport it is normal that you get injured as you are constantly trying to challenge your body to a new physical limit. Therefore be proud that you are pushing yourself to be better and never give up doing what you enjoy.

 

female-aeriel-dancer-upside-down

2. Never underestimate the power of off conditioning

I find a lot of beginner aerialists forget about the importance of conditioning. They will practice their aerial sports on the pole/hammock/silk/ hoop but that is about the only practice they do for their aerial sports throughout the week.

Some aerialists have natural strength, balance, and core strength that will take them through the lower levels of aerial skills quickly, but the majority of aerialists need to improve upon each of those attributes in order to progress to higher levels.

By completing a conditioning program (be it flexibility or strengthening) at least twice a week, aerialists will progress their skills at a faster pace, and be able to handle the strength demands of inversion, spinning, and longer programs.

Without core stability, an aerialist will have difficulty maintaining the body balance and gracefulness on air.

 

female-aeriel-dancer-upside-down-in-black

3. Always Stretch After Not Before Workout

There are a lot of misconceptions about stretching before exercising and I’m also seeing a lot of coaches are still getting students to stretch before working out.

Although stretches are important to help improve the  flexibility of the joints and muscles, timing for when to do them is also very important; doing them at the wrong time of your workout could have an opposite effect of what you are trying to achieve.

You actually shouldn’t perform static stretching before you exercise, especially if your workout involves the lower body. The muscles aren’t warmed up yet, and performing static stretching while you’re still cold won’t do anything in terms of injury prevention.

More and more evidence has now shown  that static stretching could actually have negative effects on strength, power and speed. Hence,  static stretching should be avoided during a warm-up.

 

Dynamic stretching has instead become more popular during warm-ups. Dynamic stretching involves deliberately moving the limbs repeatedly through its entire range of movement.

Dynamic stretching doesn’t impede performance the way static stretching does. In fact, it may even increase muscle strength while still providing the short-term increases in flexibility.

Therefore, before doing any type of exercise, a bit of dynamic stretching is recommended and only do static stretch after your workout.

If after trying out all these hacks and tips and you are still experiencing difficulties, it might be time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort as well as helping you achieve your fitness goals.

If you still have issues with your aerial practice and  wish to seek more personal advice,  I strongly encourage you to book a session with one of our fully qualified physiotherapists here in Capital physiotherapy. Our physiotherapist will be able to give you more individualised advice that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

Sciatica Fix Without Surgery (Piriformis Syndrome) Part 3

Are you suffering from sciatica? How to get rid of your sciatica without going through surgery?

 

capital-physiotherapy-sciatia-anatomy-diagram

Sciatica is really a symptom not a diagnosis, it’s a symptom where your sciatic nerve is being compressed leading to pain radiating almost anywhere along the nerve pathway, but it’s especially likely to follow a path from your low back to your buttock and the back of your thigh and calf.

 

To fix your sciatica symptoms you then first need to figure out what is causing your body to be compressing on the nerve itself.

 

There are 3 common reasons and today we will be sharing one of the most common reasons which is piriformis syndrome.

 

Piriformis muscle is a small muscle located deep in the buttock. For most people these muscles run in front of our sciatic nerve but for some the sciatic nerve actually runs through the muscles. Either way if this particular muscle becomes really tight it will then compress on your sciatic nerve which leads to all the pain and symptoms that you might be experiencing right now!

 

capital physiotherapy piriformis muscle sciatic nerve diagram

Some common aggravating factor if you do have a piriformis syndrome is that you will feel your sciatica symptom get worse when you:

 

  • Pain when walking up stairs or inclines
  • Increased pain after prolonged sitting
  • Heavy lifting
  • Prolong sitting, walking or running

Basically anything that increases the load on your spine as it will compress your spine more which leads to increased compressive pressure on the nerve which in turn increases your pain.

 

If you most likely won’t require surgery if you do have piriformis syndrome that is causing your sciatica, give these exercises a try and see if it will relieve your sciatica pain.

Sciatica Exercise 

 

If you want to avoid surgery, give these exercises a try and see if it will relieve your sciatica pain.

  1. Piriformis stretch
  2. Pigeon stretch
  3. Spikey ball on piriformis
  4. Glute bridges

Note:

“Remember these exercise will only be beneficial for you if the cause of your sciatica is indeed  from spinal degeneration, if the cause of your sciatica is from herniated disc  or tight hip muscles that is compressing on the sciatic nerve then you will have a very different symptoms and you might find some of these exercise aggravates your pain instead of relieving them. “


If you are experiencing more pain while doing these exercises make sure you stop. We do have other videos/blogs that talk about sciatica that explore more about what exercises you should do if your sciatica is caused by degeneration of the spine &/or herniated disc. So make sure you check them out!

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your condition/ discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

Sciatica Fix Without Surgery (Spinal Stenosis) Part 2

Are you suffering from sciatica? How to get rid of your sciatica without going through surgery?

 

capital-physiotherapy-sciatia-anatomy-diagram

Sciatica is really a symptom not a diagnosis, it’s a symptom where your sciatic nerve is being compressed leading to pain radiating almost anywhere along the nerve pathway, but it’s especially likely to follow a path from your low back to your buttock and the back of your thigh and calf.

 

To fix your sciatica symptoms you then first need to figure out what is causing your body to be compressing on the nerve itself.

 

There are 3 common reasons and today we will be sharing one of the most common reasons which is spinal stenosis (spine degeneration).

 

Having a degeneration on your back will lead to the reduction in space between your spine, as your spine degenerates more and more it might then end up compressing on the nerve that runs through these spaces and one of the most common nerves that is being compressed is the sciatic nerve.

 

capital-physiotherapy-spine-anatomy-diagram

Some common aggravating factor if you do have a spinal stenosis is that you will feel your sciatica symptom get worse when you:

 

  • Stand for a long time
  • Walk for a long time
  • Running 
  • Jumping 
  • Heavy lifting

Basically anything that increases the load on your spine as it will compress your spine more which leads to increased compressive pressure on the nerve  which in turn increases your pain.

 

Therefore the exercise that you do should avoid anything arching back or anything that will increase the load on your spine as it will make your symptoms worse.

Sciatica Exercise 

 

If you want to avoid surgery, give these exercises a try and see if it will relieve your sciatica pain.

  1. Hug knee to chest
  2. Pillow decompression
  3. Sciatic nerve stretch
  4. Knee to chest glute med stretch

Note:

“Remember these exercise will only be beneficial for you if the cause of your sciatica is indeed  from spinal degeneration, if the cause of your sciatica is from herniated disc  or tight hip muscles that is compressing on the sciatic nerve then you will have a very different symptoms and you might find some of these exercise aggravates your pain instead of relieving them. “


If you are experiencing more pain while doing these exercises make sure you stop. Stay tuned to our upcoming videos/blogs that we will explore more about what exercises you should do if your sciatica is caused by tight hip muscles.

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your condition/ discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

Sciatica Fix Without Surgery (Herniated Disc) Part 1

Are you suffering from sciatica? How to get rid of your sciatica without going through surgery?

 

capital-physiotherapy-sciatia-anatomy-diagram

Sciatica is really a symptom not a diagnosis, it’s a symptom where your sciatic nerve is being compressed leading to pain radiating almost anywhere along the nerve pathway, but it’s especially likely to follow a path from your low back to your buttock and the back of your thigh and calf.

 

To fix your sciatica symptoms you then first need to figure out what is causing your body to be compressing on the nerve itself.

 

There are 3 common reasons and today we will be sharing one of the most common reasons which is herniated discs.

 

Having a herniated disc on your back will lead to the disc bulging backwards which leads to compression of the nerve and therefore to all the symptoms you are feeling right now.

 

capital-physiotherapy-herniated-disc-diagram

Some common aggravating factor if you do have a herniated disc is that you will feel your sciatica symptom get worse when you:

 

  • Sit for a long time
  • Bend over
  • Lifting things
  • Driving

Basically anything that bends forward as it will compress your disc which leads to increased compressive pressure on the nerve  which in turn increases your pain.

 

Therefore the exercise that you do should avoid anything bending forward or anything related to hugging your knee to your chest as it will make your symptoms worse.

Sciatica Exercise 

 

If you want to avoid surgery, give these exercises a try and see if it will relieve your sciatica pain.

  1. Cobra stretch
  2. Spinal twist
  3. Fit ball extension
  4. Inversion for decompression

Note:

“Remember these exercise will only be beneficial for you if the cause of your sciatica is indeed  from spinal degeneration, if the cause of your sciatica is from herniated disc  or tight hip muscles that is compressing on the sciatic nerve then you will have a very different symptoms and you might find some of these exercise aggravates your pain instead of relieving them. “


If you are experiencing more pain while doing these exercises make sure you stop. Stay tuned to our upcoming videos/blogs that we will explore more about what exercises you should do if your sciatica is caused by tight hip muscles.

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your condition/ discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you, in order to feel pain free.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

Breastfeeding Positions for New Mum with Neck and Shoulder Discomfort

Are you a new mum suffering from neck and shoulder pain because you are holding your baby all day everyday now?

You were prepared for the aches and pains of labor and delivery, you knew breastfeeding might be a challenge – but most new moms aren’t prepared for the other tolls a newborn baby can take on your body.

The turned-inward and hunched-over postures required to hold, soothe and nurse/feed a baby – combined with all the ways you “try not to move” in order to keep a sleeping baby sleeping – can result in ultra-sore neck, shoulder and back muscles.

Here are some positions that we recommend all new mum to try out

Having a different position to switch up the feeding not only helps you to not overload in one particular muscle group and joint on your neck and shoulder it also helps to  promote different milk ducts to be emptied properly and fully to prevent mastitis.

Keeping in mind these tips and strategies are just generic advice. If you are still experiencing pain, I suggest booking it with us to have a proper and more tailored assessment and advice.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns, visit us at any of our clinics near you or drop an email at info@capitalphysiotherapy.com.au. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

https://www.capitalphysiotherapy.com.au/online-booking/

Shoulder Blades Sticking Out? Is it Bad?- Ask a Physio

 

 

What is scapula winging?

Scapula winging is when the borders of the scapula (shoulder blade) stick out away from the ribcage. Normally the scapula is meant to lie flat against the rib-cage. Scapula winging usually results from muscle imbalances of the muscles attaching to the scapula. Imbalances commonly occur between the pectoralis minor, upper trapezius, lower trapezius and serratus anterior muscles.

Educate on the topic

  • Shoulder blade sticking out is also what we call scapular winging
  • It is cause by long standing weakness of your shoulder blade muscles
  • Some people can have shoulder blade winging without pain, some may be with pain
  • Whether you are experiencing pain or not with this issue is definitely something you want to fix because it puts you at a very high risk of having shoulder injuries.

Scapular winging

  • Our shoulder blades act as a stable base for all of our shoulder movement.
  • Without proper shoulder blade control you will also have poor shoulder control
  • Leading to
    • Reduce shoulder strength
    • Slowing down of plateauing in shoulder strength progression in your training
    • Increase risk of shoulder injuries
    • Reduce your shoulder overall performance

Consequences of scapula winging:

Scapula winging can result in inefficient movement of the glenohumeral (shoulder) joint. The scapula and shoulder joint are connected. If the resting position and movements of the scapula are not in optimum position, it can lead to restricted movements of the shoulder joint. This in turn can lead to impingement of the rotator cuff tendons and associated pain and dysfunction.

Weakness of the cervicothoracic postural muscles and subsequent scapula winging can also lead cause increased tension and pain in the muscles between the shoulder blades and the muscles attaching from the scapula to the neck. This in turn can lead to joint stiffness and potentially tension-headaches in more severe cases.

How can Capital Physiotherapy help reduce scapula winging?

After thorough assessment to determine which muscles are contributing to the winging scapula, our physiotherapists may use a variety of different treatment to try and relieve symptoms associated with scapula winging and reduce the winging itself.

Treatment options include:

  • Postural education and correction
  • Postural taping
  • Massage to relieve tension of tight muscles
  • Dry needling to relieve muscle pain and tightness
  • Muscle strengthening and re-training to correct muscle-imbalances causing the winging
  • EMG activation prior to strengthening to help activate muscles that have difficulty firing due to altered neuromuscular activation patterns

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your shoulder blade discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

 At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns, visit us at any of our clinics near you or book online here.  We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Tips and Exercises to Relieve Back Pain During Pregnancy

Due to the relaxant that is release to your body during pregnancy to prepare for labor, your ligament will all be loosening and our lower back especially right at the tailbone area (SIJ), this structure is mostly stabilised by ligaments, hence when you ligaments are all loosening up and you don’t have the muscles strengthen to stabilised this structure, it become painful when you are moving.

I’ll show you some tips and exercises that you can do to help relieve your back-pain symptoms.

Sacroiliac Joint Pain (SIJ pain) is pain felt at or near the sacroiliac joints of your pelvis as a result of sacroiliac joint dysfunction. These are joints located at the 2 dimples of the lower back. The pain often feels deep within your lower back and can occur on one or both sides of your back. In some cases, pain radiates down to the buttock and the back of the thigh.

While pain may begin at any time during pregnancy, SIJ pain on average begins in the 18th week of pregnancy and becomes more intense as the pregnancy progresses. The pain usually spontaneously resolves within 3 months post delivery. But in some cases it can become chronic and disabling.

This video will educate mother-to-be on SIJ pain, when and how it happens and what should be done to treat this issue.

For further help please visit our website at www.capitalphysiotherapy.com.au

If you do suffer from back pain I highly suggest you seek professional help ASAP.

At Capital physiotherapy we can accurately diagnose your pain and give you tips and strategies to help make your pregnancy journey a smooth and pain free experience.

Keeping in mind these exercises are of general nature and do not take your health injuries/history into consideration. In order to fully rehab your discomfort you will still need to continue to progress to harder exercises that are specifically tailored for you,  in order to feel pain free while working or exercising.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

If you are living near Footscray area, visit our clinic or call us at 03 9687 2544 for more details.

How to Use A Foam Roller Correctly – Advice from a Physio

Personally, we like to start with lower body foam rolling before going to the upper body because we find a lot of the roller for lower legs requires my upper arm strength and most of the time when we start with the upper body by the time we finish with lower legs, our arms need a roll again. 

But that’s just our personal preference, you do you 🙂

Foam rolling helps release tension in the muscles, relieve muscle soreness, and improve flexibility and range of motion.

Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.

Foam rolling can be an effective tool to add to your warm-up or cool down, before and after exercise. And the benefits of foam rolling may vary from person to person.

Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.

Also avoid rolling over small joints like your knees, elbows, and ankles, which could cause you to hyperextend or damage them. Instead, when foam rolling your legs, roll out your calves first and then your quads separately, avoiding the knee area.

Foam rolling may help relieve tension during pregnancy. Just get cleared by your doctor first and avoid lying on your back to foam roll later in your pregnancy. You also should skip rolling out the calves in your third trimester. This may cause premature labor. Talk to your doctor if you are concerned.

Keeping in mind these exercises are of general nature and do not take your health injuries/history into consideration. In order to fully rehab your discomfort, you will still need to continue to progress to harder foam rolling exercises that are specifically tailored for you to feel pain free while working or exercising.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

 At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns, visit our clinics near you or you can do online booking for faster appointment. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Simple Exercises to Help Strengthen Your Neck and Shoulder

If the neck musculature is strong, the person can withstand greater force before an injury is sustained. In addition to decreasing neck injuries, strengthening upper body muscles will help prevent chronic conditions.

If you have a past or current neck discomfort then it is vital that you restore your neck and shoulder strength through your rehabilitation program.

Having Strong Neck and Shoulder Muscles will

  1. Prevent risk of neck sprain
  2. Prevent chronic or acute injuries to the surrounding muscles of the neck and shoulder
  3. Protect the adjacent joints
  4. Improve the performance of your sports and daily activities and productivities

This video will show you simple exercises for your neck and shoulder to help strengthen your neck at the comfort of your own home. These exercises are of different levels of difficulties so make sure you do that at your own pace.

Keeping in mind these exercises are of general nature and does not take your neck injuries/history into consideration. In order to fully rehab your neck discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your neck issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full neck and shoulder assessment on you and come out with individualised advice/treatment plan that is tailored for your particular needs.

 At Capital Physiotherapy, your initial appointment is 40-60 minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

If you have physiotherapy concerns, you may visit our Footscray clinic or call us on  03 9687 2544 for more details. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

How to Get Your First Pistol Squat

In order to learn how to get your first pistol squat, we are going to show you some stretch and progression exercise to help you get to your first Pistol Squat!

To do your first pistol squat you not only need strength but a lot of people actually fail to do pistol squat properly due to their lack of flexibility in their hip and ankle so in this video.

We’ll show you some exercises that will help you improve the quality of your one leg squat and hopefully help you learn ways and strategies on how to get your first pistol squat. 

Many people require pistol squats for their sports such as figure skating sit spin, MMA, advanced yoga moves etc.

Learning how to get your first pistol squat doesn’t come easy. But in this video, we are going to teach you step by step on how to get your first pistol squat.

If after trying out all these hacks and tips and you are still experiencing difficulties, it might be time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort as well as helping you achieve your fitness goals.

If you still have issues with your pistol squat and wish to seek more personal advice. We strongly encourage you to book a session with one of our fully qualified physiotherapists here in Capital physiotherapy. Our physiotherapist will be able to give you more individualised advice that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physio to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For more physiotherapy concerns and questions, visit any of our clinics near you or call us on 0401 865 333