X10 Physio Carlingford

26/05/2024

See you all in two weeks!

06/07/2022

The other week I was fortunate enough to get invited to the Badminton club in Olympic Park as part of a meet and greet. It was also an opportunity to provide advice and treat their wonderful members

If you guys are into your badminton check out the new, world class facilities Badminton

09/06/2022

NEW BLOG POST:

For those looking to freshen up their workout, check out our 3 part blog post on lunges here:
https://www.x10physio.com/post/how-to-spice-up-your-lunges

You can also follow the blog or us on Instagram for other tips including:
- When to use heat or ice
- How to manage neck and back pain
- Improving your work station setup
https://www.x10physio.com/blog

Lunge progressions Written by: Eugene Lu M. Phty, B. Ex Phys. (AEP) (AES) As a physiotherapist and Exercise Physiologist based in Sydney, I can see how rehabilitation exercises can overtime be boring and monotonous for clients.

01/10/2021

👩🏻‍💻🥞WFH Exercise Series - Part 3🙇‍♂️

⚡️This one’s my favourite one of them all since we spend most of our day sitting on our 🍑

💡With just a few minor adjustments you can also target different areas

1️⃣ Flexion + figure 4 = Lower back and glutes
2️⃣ Pushing ⬇️ on your knee = Hip Internal rotators, adductors
3️⃣ Flexion + Rotation = Obliques, lower back & glutes

🙋‍♂️Complete for 20-30second holds, alternating both legs throughout the day to break up your sitting postures

⚠️ All exercises should be completed in a comfortable range without aggravating symptoms

Share or tag a friend who might need this! 💪

ℹ️ For more detail on what could be contributing to your lower back or hip check out our blog x10physio.com/blog
Or book an assessment at x10physio.com/book-online

🎶 STAY
Artist: The Kid LAROI, Justin Bieber

22/09/2021

👩🏻‍💻🥞WFH Exercise Series - Part 2 🙇‍♂️

⚡️This one’s a quick routine and hits all the major areas of the neck and upper back

1️⃣ Flexion holds
2️⃣ Extension holds
3️⃣ Extension rotation holds

🙋‍♂️Complete for 30sec to 1 min cycles throughout the day to break up your desk postures

⚠️ All exercises should be completed in a comfortable range without aggravating symptoms

Creds to .sam.physio for the inspo

Share or tag a friend who might need this! 💪

ℹ️ For more detail on what could be contributing to your neck and upper back pain, check out our last post or blog x10physio.com/blog

🎶 Midnight City (Eric Prydz Private Remix)
Artist: M83

09/09/2021

👩🏻‍💻🥞WFH Exercise Series - Neck Edition 🙇‍♂️🧈

⚡️Try this routine to get your neck moving and help with getting back that buttery feeling 🧈 💆🏻‍♀️

Share or tag a friend who might need this! 💪

🎁 STAY TUNED: To help out with all those working from home we’ll be putting out a 4 part WFH series with quick and easy exercises to help alleviate typical aches and pains of workers

ℹ️ For more detail on what could be contributing to your neck pain, check out our last post or blog x10physio.com/blog

⚠️ All exercises should be completed in a comfortable range of motion without aggravating symptoms

🎶 Butter
Artist: BTS

12/08/2021

💥3 SIMPLE WORK FROM HOME TIPS 👨🏻‍💻

With a lot of us currently working from home, more and more people have been experiencing neck, shoulder and back discomfort.

Try these 3 simple changes that I commonly see people get wrong.

✅ Neck - Monitor height and position

Ensure your main monitor is situated directly in front with eyes at the top edge of the screen (helps minimise unnecessary movement of the neck)

✅ Shoulders- Adjusting Chair height
Ensure your forearms are rested parallel on the table (this will help support and relax your shoulder girdle + minimise wrist discomfort).

Back - Chair positioning
Ensure your chair is sufficiently pushed in under the table (arm rests under the table).

Having your chair too far away from the table will cause you to lean forward and have insufficient back support.

As always, being stuck in any posture (good or bad) for too long will load the same set of muscles and joints. So it's recommended to try and break up your routine to unload.
This could be anything from completing postural stretches or getting up for a glass of water.

Pro-Tip: Set reminders or have a post-it note on your computer to encourage a change of position each hour.

21/07/2021

⚡️Try out this quick flow to help alleviate tightness through the lower back and hips.

✅ This is a great way to break up your routine for those stuck at home sitting all day.

🙇‍♀️ Being static in one position for a long time causes loading of the same structures.

❓Now imagine the relief you get when you stretch after a long road trip.

❕A quick 1 minute routine will help shift the loads away in a similar fashion.

💡Increasing mobility through the back and hips will also help desensitise part of the superficial back line (tissue running from the skull down to the heel) helping you to distribute loads more effectively.

🧠 Aim for 20 seconds before moving onto the next exercise

🧠 As always each movement should be completed in a range which is comfortable!

🎶 Flow
Artist: LiQWYD

07/07/2021

X10 Physio x HCF 🤝

💪 X10 Physio Carlingford is now linked a with HCF’s More for Muscles program!

We now offer all eligible members to enjoy a GAP-FREE initial consult! 😮

*Eligible members include:
> HCF members who have not claimed physiotherapy services this calendar year
> HCF members who have not claimed physio services in the past 3 months

💆🏻‍♀️ So if you’ve been stuck at home during lockdown and have additional time now’s a good time for some self-care

✅ X10 Physio remains open as it deemed an essential health-care service

To schedule an initial appointment head over to our website www.x10physio.com/book-online or call us 📞 on 0422 250 210

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