Annandale Physio

25/09/2022

Evidence shows that exercise and physical activity are key to reducing inflammation, pain and improving function. Your physio will help you to determine what level of activity is enough to challenge your body and your OA joint, but not enough to cause a flare in symptoms www.choose.physio/pain

08/09/2022

Osteoarthritis is one of the most common chronic pain conditions in Australia and a leading cause of disability worldwide. The APA has launched their new campaign today in line with focusing on osteoarthritis to show that physio can help. Find more information at https://choose.physio/your-condition/pain-general

02/03/2022

Diaphragm breathing.

- The diaphragm, a dome-shaped muscle at the base of the lungs, plays an important role in breathing — though you may not be aware of it. When you inhale, your diaphragm contracts (tightens) and moves downward. This creates more space in your chest cavity, allowing the lungs to expand. When you exhale, the opposite happens — your diaphragm relaxes and moves upward in the chest cavity
- It encourages mobility of the lower ribs
- Opens up/ stretches intercostals
- Great relaxation technique

Here are some positions that can help facilitate Diaphragm breathing. Hands are placed on the lower ribs to feel for movement while taking a slow and relaxed breath in and out through the mouth.

01/03/2022

Wearing a mask is still required in public hospitals and licensed private health facilities.

We strongly recommend wearing masks in general practices and medical centres.

More info on face mask rules in NSW: www.nsw.gov.au/covid-19/stay-safe/rules/face-mask-rules

22/02/2022

07/12/2021

Around 50 per cent of women don’t engage their pelvic floor properly. For female runners in particular, that can spell trouble.

09/09/2021

It’s ok to not be ok! Let’s have a conversation.

03/09/2021

Back bends for the flexy person that need to build strength 💪

1. W arm position upper back raises

2. Upper back raise hold with arm reaches overhead

3. Super man upper back raises

4. High cobra holds w single arm reach

5. Swan Dive

These exercises are not easy so take your time to build up your repetitions and range.
If you are not sure if these exercises are for you check-in with your Physio!

30/08/2021

Back bends for beginners:

1. Active back raises with hands behind back ( you can also do these with arms by your side )

2. Low cobra - prop up onto forearms

3. High cobra - press up using hands

If your back isn’t that comfortable with back bends, start small with 8-10 reps once or twice a day, then build up to 2 sets of 15-20 reps daily.

11/08/2021

A feel good upper back release over blocks/foam roller/ rolled up towels (whatever you’ve got!)

Try these if you’ve been sitting in front of your screen for too long.
You’re upper back and shoulders will thank you 😉

16/07/2021

We are still open for those who need us!

Face to face appointments are still available, however, if you have a niggling problem that is not urgent you don’t have to wait!

Online Telehealth Consults can help you:
- Get assessed
- Get the right advice
- Stay on top of your symptoms with self-treatment strategies
- Progress your exercise program or just make sure you are doing your exercises correctly!
- Get advice for your work from home set up.

Bookings via our website😊