Best Home Workout Equipment For Beginners

Equipment that you will need as a bare minimum to have a good and appropriate workout at home.

Here’s the list!

Today I'll be sharing with you what are the main equipment that I get most of my clients who never have any exercise equipment at home to start having.

It’s good enough to have a whole range of exercises to do with these equipment from beginner to advanced individuals.

Of course, you can have more than these listed and fancy gym equipment at home, but I find mostly these equipment that I’ve listed are generally enough for any clients that come to me for any type of rehab.

Can you do strengthening without any of these equipment? It will be very difficult. Surely there are bodyweight exercises that you can do but if you are injured or are in pain, body weight exercise is probably not the best or most appropriate to start with.

It’s either your weight or nothing in between, hence it’s difficult to prescribe any appropriate exercise for individuals when they don't have any sort of strengthening equipment to help them rehab.

Strengthening is all about progression. If the resistance band or the weight doesn’t change you don’t get stronger. You always have to start light and work your way up, exercise progression can change as quickly as every week or as slow as every couple of weeks. Starting with a weight that is suitable for you now might not be the case any more 2 weeks later.

Hence exercise that you find useful to eliminate your discomfort in the beginning, you might not feel the same benefit after doing them for a month. Hence it is important that you have some sort of equipment at home that will allow your progression for the exercises that you are doing.

The appropriate weight, with the appropriate repetition at the appropriate time of your rehab and it changes as your symptoms get better.

Keeping in mind these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your dancing, I highly recommend you speak to any one of your physiotherapists to guide you through your rehab journey.

Here at Capital Physiotherapy, our women’s health 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!  

Our Physiotherapy Clinics in Melbourne

 

 

Additional Information:

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


Why Do My Lower Back Pops & Clicks?

Does your lower back or the back of your hip keep making popping noises while you do leg raises exercises? If it clicks and pops without pain should you be concerned? Can this problem be fixed? Well this is what we will be discussing in .

Our lower back is joint at the pelvis and then to the hip, this joint that connects your lower back to your pelvis is what we call the sacroiliac joint or in short the (SIJ) joint.

This structure is mostly stabilised by very very strong  ligaments around the area, hence if for some reasons your  ligaments are loosening and you don't have the muscles strength around that area  to stabilise this structure, it will start to move every time you move your legs and your back creating a popping sound with or without pain.

If it’s causing popping sensation without pain should you be concerned? The answer is Yes. Even if you don’t feel the pain you should still be concerned as this issue is an indication that you have weak lower back and hip muscles and if left untreated you will have a higher risk of developing lower back or hip issues down the track. Especially for women, if you are already experiencing SIJ clicking now, if you are planning to have a baby in the future you have a very high risk of having lower back issues throughout the pregnancy and even after the pregnancy when there is more weight on your back and when the hormone of the pregnancy relaxes the ligaments even more.

Our back has our back muscles and bum (hip muscles) that works together to specifically stabilise this joint while they are moving. These muscle groups are what we call the Posterior Oblique Sling muscles.

Keeping in mind these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your dancing, I highly recommend you speak to any one of your physiotherapists to guide you through your rehab journey.

Here at Capital Physiotherapy, our women’s health 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!  

Our Physiotherapy Clinics in Melbourne

 

 

Additional Information:

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


Does Strengthening Make Your Already Tight Muscles Even Tighter?

Over the past few weeks it's been like deja vu one after another my client came into my clinic telling me they restrain from doing exercises as they are afraid it will make their already tight muscles tighter!

As weird as it may sound to you but i’m going tell you this is a myth. Strengthening your muscles does not make it “tight” or “stiff”

If done a certain way (eccentric strengthening-Eccentric training is when you contract the muscle while it is getting longer. ) it can actually help increase the stretch tolerance and flexibility of that muscles.

Just stretching and not strengthening your muscles will make those muscles prone to injuries.

A lot of our clients often report a sensation of tightness and pain in their muscles. As such we are frequently asked for stretches or whether massage or dry needling would help.

While stretching might give a short-term benefit, strong evidence have shown that that eccentric training can;

  1. Increase the length of our muscle fibres and
  2. Improve joint range of movement AND
  3. Improve muscle strength AND
  4. Reduce injury risk at the same time!

Soreness isn’t always an indicator that a muscle needs to be stretched. It can also be an indicator that the muscle itself isn’t strong enough.

A lot of times, chronically tight muscles are tight because they’re weak.

Weakness reduces efficiency of muscle activation which leads to over activating muscles fibre that is not required and constantly being overworked creating a “tightness” sensation.

By increasing the strength of the muscles, you increase the efficiency of the muscles and hence reduce unnecessary overloading of it which will help reduce that “ tight” / “stiff “ sensation.

Now, I'm not saying that stretching is useless, because if you are one of those people who never stretch in your entire life, you probably do very much need stretching, massaging, dry needling.

Our muscles work best in their mid range. However if you increase the flexibility of your muscles,your ideal/ optimal range would significantly increase as well.

So the ideal situation or training routine should have a combination of stretches and strengthening at the same time to maximise the benefit and reduce your sensation of “tightness” & “stiffness”

Keeping in mind these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your dancing, I highly recommend you speak to any one of your physiotherapists to guide you through your rehab journey.

Here at Capital Physiotherapy, our women’s health 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!  

Our Physiotherapy Clinics in Melbourne

 

 

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.

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

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.