Coastal Physiotherapy

25/07/2025

Exercise of the week - Moving Bird-Dog
This is a modified version of the Bird-Dog Exercise (opposite arm and leg lifts) designed to engage the deep core muscles and spinal muscles.
Action: Instead of holding the position, keep your shoulders and pelvis steady while slowly bringing your arm and leg inward, then extending them outward again.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

22/07/2025

Concussions in Sport
Recently, there has been increased media attention on concussions and their long-term effects among athletes. Here is a good article to find out more.

If more isn’t done to combat concussion and chronic traumatic encephalopathy, more families will be grieving tragic deaths.

18/07/2025

Exercise of the Week - Bent Over Rows
This exercise targets the muscles of the back and rear shoulder.
Action: Bend at the hips while keeping the spine neutral. Execute a rowing movement by driving the elbows backward.
If you are unsure if this exercise is right for you, please ask your friendly physio 😀

15/07/2025

Running & Shin Splints 🦵
Shin splints are an overuse injury marked by inner shin pain, usually after a sudden increase in running or physical activity. Unsure whether to rest or continue? Here is a good read to find out more.

If you’ve just started running or your workout is more intense, you might have felt it. A dull, nagging ache down your shins after you exercise.

11/07/2025

Exercise for the Week - Forearm Supination/Pronation 💪
This exercise targets the muscles of the forearm and may help address certain elbow, forearm, and wrist conditions.
Action: While holding a light weight, slowly rotate your forearm over and back.
If you are unsure if this exercise is right for you, please ask your friendly physio 😀

08/07/2025

Tennis Elbow 🎾
Lateral Elbow Tendinopathy, also known as Tennis Elbow, can occur in individuals who participate in various sports or occupations, not only among tennis players. Here is a good read to find out more.

Tennis elbow or golfer’s elbow are both caused by repetitive movement.

01/07/2025

Exercise Sequence
In an exercise workout routine, should one perform cardiovascular exercises before or after lifting weights to achieve optimal benefits? Here is a good read to find out more.

The study found the sequence participants performed their exercises had a major affect on how much fat they lost.

27/06/2025

Exercise of the Week - Banded Hamstring Curls 🦵
A simple yet effective method to strengthen your hamstring muscle.
Variation: In a seated position, pull the leg towards yourself.
If you're not sure whether this exercise is suitable for you, don't forget to consult your friendly physio. 😀

24/06/2025

Getting started lifting weights💪
Wanting to start lifting weights but unsure where to begin. Here is a good read to learn more.

It’s a lot more dangerous to be sedentary than it is to go to the gym. And remember: nobody is looking at you.

17/06/2025

Interval Walking🚶
Interval Walking, also referred to as Japanese Walking, consists of three-minute intervals alternating between high and low walking paces. Here is a good read to find out more.

The interval walking trend from Japan is gaining global attention.

13/06/2025

Exercise of the week - Theraband Pecs/Ribs
A great exercise to target the muscles at the front of your shoulder and around your ribcage.
Action: Maintain tension on the theraband while keeping the elbow straight, and perform either small forward and backward movements or small circular movements.
If you are unsure if this exercise is right for you, remember to check with your friendly physio 😀

10/06/2025

Abs Vs Core
Abs typically refer to the visible abdominal muscles and their aesthetic appeal, while the term "core" encompasses a broader group of muscles and focuses on their functional role. Here is a good read to find out more.

Abs are one element of the core muscles, so they’re similar in many ways – but the terms are often used with different connotations.