Nowra Physio Sports and Rehabilitation

16/10/2025

Sometimes Physios need some love!
giving a good work through his calves whilst he trains for an upcoming half marathon 🏃‍♂️💆‍♂️

26/08/2025

Tight from sitting down at work? Try these 4 office friendly stretches to reset your body. 🪑🧘

Stretch 1: kneeling hip flexor stretch
- sitting for long periods of time shortens the hip flexor muscle, which can tilt the pelvis forward and strain the lower back.
- Start in a half kneeling lunge and feel as though you tuck your pelvis under as you gently push your hips forward. Hold for 20-30 seconds each side

Stretch 2: seated glute stretch
- prolonged sitting tightens the glutes and deep hip rotators
- sit tall, cross your ankle over the opposite knee and gently lean forward until you feel a stretch in your glute. Hold for 20-30 seconds each side

Stretch 3: standing back extensions
- sitting places the lumbar spine into flexion which can cause discomfort through the lower back when held in a prolonged position
- standing up, hands on the back of your pelvis, and gently extend back. Repeat 8-10 times

Stretch 4: Seated Back Rotation
- similar to the above stretch, this will help to move the spine and reduce discomfort from holding a prolonged posture
- seated, cross your arms across your chest and gently rotate or twist side to side. Aim for 10 rotations each way!

Remember to try and stand up and walk around every 45 minutes to break up sitting postures and keep the body moving! 🏃‍♂️

24/06/2025

https://chng.it/QYNgpfLqTw

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