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.

Best 10 Ankle Strengthening Exercises in 2020

If the ankle musculature is strong, the athlete can withstand greater force before an injury is sustained. In addition to decreasing ankle injuries, strengthening lower leg muscles will help prevent chronic conditions.

If you have a past injury or current ankle injuries then it is vital that you restore your ankle range and strength through your rehabilitation program.

Having Strong ankle will

  1. Prevent risk of ankle sprain
  2. Prevent chronic or acute injuries to the surrounding muscles of the ankle
  3. Protect the adjacent joints
  4. Improve the performance of your sports

This video will show you 10 simple exercises for your ankle to help strengthen your ankle 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 ankle injuries/history into considerations. In order to fully rehab your ankle 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 ankle 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 ankle 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 questions and concerns about physiotherapy, our friendly physios are very glad to assist you. You may visit our Footscray clinic if you are near the area or drop an email at info@capitalphysiotherapy.com.au for other inquiries. We also 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.

10 Best Knee Strengthening Exercises

General knee strengthening exercises build surrounding muscles like quadriceps, hamstrings, gluteus and calves to improve joint stability and support.

Easy to difficult

Easy

  1. Sit to stand
  2. Static hamstring press
  3. Adductor with pillow

Intermediate

  1. One leg sit to stand
  2. Proprioception one leg clock tap
  3. Wall squat
  4. Hamstring slider in and out

Advance

  1. Pistol squat
  2. Hamstring running
  3. One leg hamstring balance touch opposite ankle 

The youtube video that we created will show you some simple exercises that will help kick start your knee strengthening exercises, keeping in mind they are generic exercises and are not designed to be individually tailored. If you are experiencing knee pain. I highly recommend that you book an appointment with us here at Capital Physiotherapy to have you problem assessed and be given a tailored rehab program that is suitable for your conditions.

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

We can help you break this habit and 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! 

For more physiotherapy information and concerns, visit us at our Footscray clinic or 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.

 

Why Can’t I Squat Deeper

How Can I Squat Deeper?

Squat is one of the most commonly asked questions from our clients

  • Why can’t you squat?
  • Is my squat technique correct? 
  • Why do I feel it in my back instead of my legs?
  • I Don’t feel my glutes muscles working at all when i squat 

Here’s the thing that no one ever talks about the fact that squat loads up on different muscle groups/ structures depending on the person’s body type.

Hence, it’s normal for different people doing the same squat but feeling at a completely different muscle group just because their body build is different!

All these factors influence the quality of squat for different individuals. Watch our youtube video so you can understand how different body structure will interrelate to the ability to squat.

  • Centre of mass has to be over your feet to stay balance
  • Dist Knee to line of gravity
  • Distant of Hip to line of gravity
  • Amount of Trunk leaning over the line of gravity

Load on knee depends on how far your knee is when you squat to the line of gravity

So if your knee is far away from the line of gravity the higher the load

It is the same concept for Load of the hip depends on distance from your hip to the line of gravity

The load of your back depends on how far the trunk leans over the line of gravity. 

As the hip muscles are generally stronger than knee  muscles; the lever arm from hip to centre is generally larger than the lever arm from knee to the centre.

Normally the ratio should be 2:1 for an ideal squat BUT

With different people being build differently it changes this ratio and your ability to squat

The amount that your trunk have to lean forward depend on the lever arm of the hip to the line of gravity

The lesser the length on hip to centre the less your trunk has to lean, the longer the length of hip to centre, the more the trunk has to lean to stay balanced.

1. People with limited dorsiflexion ability (tightness or joint mobility is limited)- affect your ability to move your tibia forward, that in turn change the lever arm for your knee to the line of gravity

2.Proportion of Femur to Tibia

Short Tibia in proportion to femur, ability to squat lower; the back need to bend way forward to keep centre of mass over the feet (in order to stay balance) because the length of knee to line of gravity is really short

Long Tibia in proportion to femur, the line of gravity to the knee is longer hence the person doesn’t have to lean as far forward to keep their balance.

 

Because of these differences in lever arm it makes how each individual feels different when they are doing squat exercises.

LONG FEMUR compared to tibia?

 

If you have a long femur in proportion to tibia, your lower back will need to lean significantly forward  to keep the equilibrium, in order to get any lower you might feel like you are falling backwards. You might just physically can’t do it because of the proportion of your build.

If your trunk is short and you have a long femur it makes it even worse as you can compensate by leaning too far forward so you will be even higher in their squat and you will feel the load a lot on your hip and lower back.

All these factors are interdependent and it will affect how each individual feels about squat and the ability of each individual to squat.

So if you are really struggling with your squat technique even though you’ve been working on your hip flexibility, your ankle flexibility, your back, glute and leg strength and you are wondering why you are still struggling with squat, this might be the reason and for that i say, DON’T SWEAT IT!

Squat is a good exercise to work on all different muscles groups but so is leg press, back extension, lunges, deadlift, hip trust etc. there are plenty of other exercises you can do that will work the same muscles group as squatting does. If  you really struggle in a squat and it is frustrating you, don’t sweat it, it’s not the end of the world, it’s just not the right exercise for you!

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

We can help you break this habit and 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! 

For physiotherapy related queries and concern, visit us at any of our clinics near you or do an online booking with us. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Active at home – Cardio Exercises (Part 1)

With the Corona virus (COVID-19) outbreak, many have been sent home for work or, for those who have just returned from overseas, had to self-quarantine for two week.  If you are thinking this is bad news to your active routine, fear not! Bodyweight exercise has extensive benefits and you may find more exercise equipment aka furniture, canned food and wine bottles than you think you possess.

In the coming three blogs, we will go through some ideas for three different types of work out recommended by our physios for your home-bound time: Cardiovascular, resistance/ strength training and last but certainly not the least, mobility and flexibility.

According to the Australia’s Physical Activity and Sedentary Behaviour Guidelines, adults are recommended to accumulate 150-300 hours of moderate intensity physical activity or 75-150 minutes of vigorous intensity physical activity.  Physical activity includes any incidental/ recreational sports and ‘bodily movement produced by one or more large muscles groups. The intensity depends on the effort where you can remain conversational in ‘moderate’ intensity activities but much more puffing and panting when you are engaging in ‘vigorous’ activities.

Here is a general cardiovascular workout that is apartment/small-space friendly.  Our physiotherapists understand that some of you may have injuries and therefore have included lower impact options for you. You will be starting with two exercises to warm up your range of motion. Following that there will be five exercises that you can repeat for three to four rounds.  The full workout should be 

Warm up 1 – Squat One Arm Touchdown

  • To start the warm up, do a squat and touchdown with one arm.  Alternating the arm touching down to encourage rotation in the chest and mid back while the squats warm up joints in both of your legs.
  • 1 minute, start slowly and pick up the pace as you warm up

Warm up 2 – Lunge Punch

  • This warms up the arms and engages more hip range of motion 
  • 1 minute

By this time your heart rate should pick up and we can get into the exercises.

Exercise 1 – Chair step up and down

  • Find a sturdy chair and put it against the wall
  • Step up then lift the other leg up into a knee thrust
  • 30seconds one side, 30seconds another side

Exercise 2 – Jump squats or squats wide leg lift

  • If you are not ready yet to take flight and jump, simply come up from a squat and lift one leg up.  Alternating the leg lift every time you ascend from a squat position
  • Do this for 45 seconds

Exercise 3 – Lunge twist 

  • From a lunge position lift one leg up and twist towards the knee.  If you would like more intensity, jump with the other leg as you drive your knee up
  • 30 seconds each side

Exercise 4 – Plank side step

  • Engaging your core throughout, tap one leg to the side alternatively.
  • 45 seconds

Exercise 5 – Star jumps/ star steps

  • Bend down to sit in the invisible chair then extend your arms and legs as far as you can
  • If you are after a higher intensity version, jump up from the squat position and extend out like a star in the air
  • 45secs

This is just a general workout that may need modifications if you have any current or previous injuries.  Capital physiotherapy is working to ensure our clients remain active during this difficult time. Our physiotherapists are now available to provide telehealth service if you need any physiotherapy advice on maintaining your fitness level at home or managing your injuries at home.  Give us a call on 0401 865 333 or drop an email at info@capitalphysiotherapy.com.au to enquire for more.

Vertical Jump

How to dunk:

Are you a basketball player wanting to improve your vertical jump ability? An increased vertical jump can allow you to block more shots, get more steals, score better around the rim and even dunk. Players are generally either two foot jumpers (such as Donovan Mitchell) or one foot jumpers ( Russell Westbrook). While you can take off of either one or two feet in a game, identifying your preference and ability taking off of 1 or 2 feet can affect how you train your jumping ability.

Firstly it is necessary to identify the different factors which may affect your jumping ability. Factors affecting your vertical leap include the following:
– Balance
– Calf power
– Quadriceps power
– Gluteal power
– Core strength
– Low back extensor power
– Coordination

Once the above factors have been assessed along with any injury history and your individual play style an exercise program can be made to increase your vertical leap.

Simply jumping as high as you can over and over again isn’t going to be the most effective way of helping you jump higher.
The following exercises, in conjunction with exercises designed to correct any deficiencies in the above factors can help you jump higher and perform better:

Different methods for improving your vertical jump include:

  • Resistance training
  • Resisted jumping (Argus, Gill, Keogh, Blazevich and Hopkins, 2011) – Using elastic bands weigh you down whilst jumping
  • Box jumps (Argus, Gill, Keogh, Blazevich and Hopkins, 2011)
  • Warming up using exercises such as split squats before a game (Bishop, Tarant, Jarvis and Turner, 2017)

If you want to improve your play and start jumping higher book in with our friendly staff today! We are conveniently located at South Yarra, Footscray, and Balwyn. You may call 0401 865 333 or drop an email at info@capitalphysiotherapy.com.au.

Get Back to Exercise

Are you looking to get back to being active? Increasing your physical activity can be a great way to lose weight, build fitness and improve your overall health. However, returning to sport or physical activity after a long period of rest or trying out a new sport can come with its own risks. Both returning to sport after rest and performing a new can place you at an increased risk of injury (St Pierre and Sannes, 2001).  Typically sports involving eccentric, or lengthening, movements such as running or soccer (Falvo and Bloomer, 2005) are activities which may place you most at risk of injury.

In order to avoid injury or recover properly following an injury it is important to undertake an individualised and gradual strengthening program which will allow you to get fitter, get stronger and avoid injuries.

The type and intensity of the exercise you do is important and depends on what facilities you have access too. Running, walking, boxing, team sport, rock climbing, dancing or a combination of any of these are great ways to start getting back to getting active and each come with their own strength and fitness demands. 

At Capital Physiotherapy we offer both in room physio consultations to treat any injuries you may have as well as offering Pilates classes. Our Pilates classes are a great way to return to exercising with supervised and individualised exercise programs devised and supervised by our qualified physiotherapists. Pilates has been shown to improve both flexibility and muscular endurance (Kloubec, 2010) and can be targeted at meeting the demands of what you love to do.

If you’re looking to get back to exercise or have recently suffered an injury, be sure to get in contact with our team here at Capital Physiotherapy. We are conveniently located at South Yarra, Footscray, and Balwyn. You may call 0401 865 333 or drop an email at info@capitalphysiotherapy.com.au.