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, visit any of our clinics near you or call us on 0401 865 333. 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 physios 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. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

How to Fix Flat Feet or Flatten Arch

Are you experiencing pain and discomfort in your arch of your foot due to your flat feet issues?

Here are some of the more common causes of flat feet.

  • Obesity
  • Injury to your foot or ankle
  • Rheumatoid arthritis
  • Aging
  • Diabetes

Although there are many more causes of flat feet the more common cause that we see in our clinic are people who generally have past foot and ankle injuries which do not have a proper rehabilitation program in the past.

In this video I’ll show you some of the more common exercises that we start out with for people who are suffering from pain due in their feet and ankle.

Keeping in mind these stretches are just the basic exercises that we start off with to fully fix your foot discomfort you will still need to continue to progress to harder and more functional strengthening exercises in order to feel pain free while working. You will also need to find out the root cause of the issue to fundamentally fix it once and for all.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your foot 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 foot 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 physiotherapy concerns, drop by our Footscray clinic or visit us at any of our clinics near you. You can book online for appointment. We provide Telehealth Consultation for your safety and convenience during this pandemic.

How to Fix Tight Hamstrings Without Stretching

If you have tight hamstrings, you’re not alone! Unless you have a regular stretching practice as part of your workout routine, odds are you can’t touch your toes. 

But why are they tight? And what can you do to help loosen them up so you aren’t getting so much carry-over tension in your low back?

For a lot of people, this is the mindset, but no matter how much they stretch those tight hamstrings, there is no significant change. Unfortunately, fixing tight hamstrings with stretching is not that simple.

Your hamstrings are a group of three muscles running down the backside of your legs that connect your “sits bones” at the bottom of your hips (the little bony protrusions you can feel underneath your butt when you sit in a chair or on the floor) to the top of your calf and shin bones.

  • Most people with constant feeling of tightness in hamstring has what we call neurological tightness
  • It’s a perceived tightness caused by your brain due to lack of stability around our hip and knees area
  • So even though then you do the hamstring length test you do not have tight hamstring you still feel as if your hamstrings are constantly tight
  • To fix these issues here are some of the strengthening exercises you can start doing

Tightness, or even the feeling of tightness, in the hamstring can be influenced by a number of factors:

  • The muscle actually being short to the point where the muscles fibres aren’t long enough causing a restriction in movement.
  • Weakness in the muscle can cause the muscle to go into a protective spasm, tighten up and feel stiff.
  • A muscle, which has recently been exercised or worked, will hold extra muscle tone and therefore a slight restriction in movement.
  • A muscle that is being overworked, due to weakness in another muscle will become tight.

Keeping in mind these stretches are just the basic exercises that we start off with to fully fix your hamstring discomfort you will still need to continue to progress to harder and more functional strengthening exercises in order to feel pain free while working. You will also need to find out the root cause of the issue to fundamentally fix it once and for all.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your hamstring 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 lower limb 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 have physiotherapy concerns, book an appointment with us or visit our clinic nearest to you. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

5 Tips to Improve Productivity While Working from Home

One day you’re at your company desk, the next you’re WFH indefinitely in a pandemic. Here’s how to make your home set up to improve the productivity of your work.

Due to this pandemic, more and more people are working from home at the moment. Albeit working from home has its own perks it also comes with its own disadvantages.

Here are some easy hacks that you can start doing to make working from home more comfortable and productive for you.

1. Take your time to set up your workstation. We have a video here to show you how you can optimise your workstation at home as close to ideal as possible so make sure you check them out!

2. One of the disadvantages is that there is no longer a clear separation between work and home space. Most people end up working longer hours as there is no longer a clear separation between working and relaxing areas.

 Hence, if possible, try to set a room designated for work only. In that way you will have a specific space at your house that you can relate as a “work area” and anywhere else would be your “relax zone” this will help you find more work-life balance even when you are working at home.

3. Regular stretches throughout working hours. Here’s a video that will help break up your long working days and will help prevent tightness build up from prolonged sitting.

4. Regular exercises. Try to find 30-45 minutes daily doing any exercise that you enjoy. This will help keep your cardiovascular fitness and general strengthen and joints mobilities but it will also significantly help out your mental load in these difficult times.

5. Reducing the reflection of your monitor screen. Minimal reflection on screen – if there is glare, try tilting the screen slightly downwards. This will reduce neck tension by leaning too forward towards the screen and also minimise eyes focusing fatigue.

If after trying out all these hacks and tips and you are still experiencing aches and pain, it’s time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort.

If you still have issues with your pain or if you wish to continue your rehab for full rehabilitation of your issues, we strongly encourage you to book a session with one of our fully qualified physiotherapists at 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, visit our clinic in Footscray or any of our clinics near you or make an online booking here. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Tips and Advice Post Total Hip Replacement Surgery

Hip precautions After Total Hip Replacement (THR) you will need to follow hip precautions for 3 months unless your surgeon tells you differently. These precautions help you heal and reduce risk of hip dislocation

Depending on the incision approach the precautions will vary.

For posterior approach the restrictions are as follows:

  • No bending your hip over 90 degree
  • In crossing your leg
  • Always keeps your leg apart
  • No turning your toes inwards

For Anterior Approach the restrictions are as follows:

  • No hip extension. 
  • Do not allow the surgical leg to externally rotate (turn outwards). 
  • Do not cross your legs. 
  • Use a pillow between legs when rolling.

For Lateral approach the restrictions are as follows:

  • Be caution of rotating your legs

Hip strengthening is not the only thing you need to focus on post total hip replacement.

During rehab, your physiotherapist will focus on

  • Hip strength
  • Knee strength
  • Ankle strength
  • Core strength
  • Hip and knee range of motion
  • Hip proprioception (balance)
  • Hip control and balance 
  • Returning to sports
  • Returning to work/volunteer

Here at Capital Physiotherapy, our physiotherapists are the experts in helping your post hip surgery rehab 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 you 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 have physiotherapy concerns, send us an email at info@capitalphysiotherapy.com.au or book online here. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

 

Easy Stretches and Exercises for Esports Gamers

Performing a cooldown is important following any physical activity, and gaming is no different!

A good cooldown will make you feel relaxed. A great cooldown will initiate your body’s healing process and help to prevent injury in your future.

The Esports Healthcare: Gamer Stretches are a comprehensive, static stretch routine that targets the muscles and joints involved in gaming—both PC and console—that will help you recover and limit your risk for injury.

In this video I will show you a good 10-15 minutes stretch routine that you can do daily to help break up your long day in front of the screen and also improve the longevity of your gamer career by keeping you pain free from head to toes!

Being a gamer involves prolonged sitting in front of the screen and normally with high tension due to the nature of the gaming world.

Most gamers would experience more pain and tension compared to normal office workers.

It is therefore more important and crucial for gamers to set up their workstation as ideal as possible and ensure regular stretches and exercises to help improve the life of this very competitive career.

Constant high stress/tension level and prolonged static position will lead to many health issues and many have already started experiencing them such as having back, neck, hip stiffness and regular headaches, wrist, elbow, thumb pain are just some of the examples.

Here are some easy hacks that you can start doing to make gaming more comfortable and productive for you.

1. Take your time to set up your workstation. We have a video here to show you how you can optimize your workstation at home as close to ideal as possible so make sure you check them out!

2. If possible, set a room designated for gaming only. In that way you will have a specific space at your house that you can relate as a “game area” and anywhere else would be your “relax zone” this will help you find more work-life balance even when you are working at home.

3. Regular stretches at every break you get while gaming. Here’s a video that will help break up your long gaming day and will help prevent tightness build up from prolonged sitting.

4. Regular exercises. Try to find 30-45 minutes daily doing any exercise that you enjoy outside your esport. This will help keep your cardiovascular fitness and general strengthen and joints mobilities but it will also significantly help reduce your mental load as well.

If after trying out all these hacks and tips and you are still experiencing aches and pain, it’s time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort.

If you still have issues with your pain or if you wish to continue your rehab for full rehabilitation of your issues, 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, visit us at any of our clinics near you or drop an email at info@capitalphysiotherapy.com.au. We also provide online physiotherapy consultation for your safety and convenience during this pandemic.

Why Do We Experience Morning Neck Pain and How to Solve It

Waking up with a sore neck is not the way you want to start your day. Today i’m gonna show you some tips and tricks on how to solve this problem.

Many people especially in 2020 are starting to experience neck pain due to working from home for a prolonged period of time. It is therefore important for me to share some tips and strategies today to help ease your neck pain in the morning.

I’ll show you a quick 5 minutes routine to stretch out your neck throughout your long working day and ease your neck pain and neck stiffness. I will also show you some of the tips to be considered such as good pillows and also a comfortable position for your neck during sleeping. 

So that you can have a good sleep and wake up refreshed and without any neck discomfort in the morning.

There are a few key factors that are a common cause of neck pain.

1. Poor Workstation Setup

Working at a desk is a common cause of neck pain, often because you are accommodating to your workstation rather than the other way around. For instance, many people strain to see a computer monitor that is too far away, too low, too high, too small or too dim. This compromises good posture. 

Our head is about 10% of our body weight which is equivalent to a bowling ball! When your neck is bent to 45 degrees, your head exerts nearly about 23 kilograms of force on your neck. 

In addition to straining joints and muscles in your neck and shoulders, the pressure affects your breathing and mood. To alleviate this stress, redesign your workspace to encourage well-aligned posture. 

2.Long Working Hours with No Stretches

Flexibility and stretching exercises can expand or preserve the range of motion and elasticity in affected cervical (neck) joints, and thus relieve the stiffness that accompanies pain. 

As a general rule, neck stretching is best done every day, and some stretches can be done several times a day.

3. Sleeping on the wrong pillow

Neck pain induced by sleep can be because of using the wrong pillow. Sleeping on a wrong pillow can leave you with neck pain for weeks. Also, improper sleeping position could contribute to neck pain.

Keeping in mind these stretches are just the basic exercises that we start off with to fully fix your neck discomfort you will still need to continue to progress to harder and more functional strengthening exercises 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 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 physiotherapist appointment and 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.

How to Set Up Your Home Office Ergonomically – Physio Advice

Due to this pandemic more and more people are forced to work from home. We are seeing more and more clients that come into our clinic due to poor ergonomic setup. Hence, we think it’s important to address this issue today.

Desk & Chair

  • Desk is about 90 degree to your elbow
  • Desk Height is 68 cm to 72 cm above floor

Chair

  • Hip/ Knee/ Ankle 90 degree
  • Arm rest +/- as long as arm rest are not blocking your chair from moving forward towards the desk
  • Ideally arm rest under the table
  • Lumbar support? Where should you position it?

Keyboard and Mouse

  • Keyboard positioned directly in front of you,(letter B should be right in front of you)
  • Wrists maintained in neutral position – elbows should be at 90 degrees, forearms parallel to the floor
  • Keyboard legs are down (legs up causes excessive wrist extension)
  • Keyboard positioned 60 to 80mm from the edge of the desk
  • Mouse positioned directly next to the keyboard – elbows should be by your side when performing mouse movements
  • Wrist kept in neutral when using the mouse (i.e. not inclined or tilted) – consider alternating the mouse from the left to right hand side to minimise overuse injuries.

Monitors

  • Monitor/VDU positioned directly in front of you and the keyboard        
  • Monitor/VDU positioned approximately one arm’s length away from you
  • Eye level falls within the top 1/3 of monitor screen when looking straight ahead
  • Minimal reflection on screen – if there is glare, try tilting the screen slightly downwards
  • If using 2 monitors have screens at the same level, set up as above and sit directly in front of the middle of the screens – avoid twisting your head and torso to view screens

Both eyes can see about 140 degrees, but the area where both eyes can see is only about 120 degrees, the area of focus is even smaller to about only 60 degrees. So you do want to make sure your monitor is within the “focus area” of your field of vision for both eyes.

If after trying out all these hacks and tips and you are still experiencing aches and pain, it’s time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort.

If you still have issues with your pain or if you wish to continue your rehab for full rehabilitation of your issues, we strongly encourage you to book a physiotherapy appointment 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 questions and other physiotherapy concerns, visit us at any of our clinics near you or send us an email at info@capitalphysiotherapy.com.au. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

 

4 Easy Hacks from a Physio for People Working from Home

What has the new normal of “Working-From-Home” leads to for your health?

One day you’re at your company desk, the next you’re WFH indefinitely in a pandemic. Here’s how to make your home set up ergonomically, body-friendly and best of all, working for you. 

Due to this pandemic, more and more people are working from home at the moment. Albeit working from home has its own perks it also comes with its own disadvantages.

Disadvantages such as there is no separation between work and home space. Most people end up working longer hours as there is no longer a clear separation between working and relaxing areas.

Most people will also find that working from home cannot be as ideal as they were when they are working in the office. 

This together with the prolong working hours will lead to many health issues and many have already started experiencing them such as having back, neck, hip stiffness and regular headaches are just some of the examples.

As your body has probably already informed you, the same desk habits that suited you at the office may not work at home, where you move much less, fight for space and spend more time in your PJs. Whether you’re suffering from a sore neck and shoulders, headaches, lower back pain or wrist cramps, it’s all very common and can be easily fixed.

Here are some easy hacks that you can start doing to make working from home more comfortable and productive for you

1. Take your time to set up your workstation. We have a video here to show you how you can optimise your workstation at home as close to ideal as possible so make sure you check them out!

2. If possible, set a room designated for work only. In that way you will have a specific space at your house that you can relate as a “work area” and anywhere else would be your “ relax zone” this will help you find more work-life balance even when you are working at home.

3. Regular stretches throughout working hours. Here’s a video that will help break up your long working days and will help prevent tightness build up from prolonged sitting.

4. Regular exercises. Try to find 30-45 minutes daily doing any exercise that you enjoy. This will help keep your cardiovascular fitness and general strengthen and joints mobilities but it will also significantly help out your mental load in this difficult times.

If after trying out all these hacks and tips and you are still experiencing aches and pain, it’s time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort.

If you still have issues with your pain or if you wish to continue your rehab for full rehabilitation of your issues, 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 physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For physiotherapy related concerns, you may visit one of our clinics like the one in Footscray area or email us at info@capitalphysiotherapy.com.au. We also provide Telehealth Consultation for your safety and convenience during this pandemic.