Physio In Mind

20/09/2018

https://www.youtube.com/watch?v=rWld0bK50vs

Baker's Cyst explained and how Shockwave therapy can help you.

Vincent from Barun Clinic Eastwood and Physio in Mind Hornsby talks about Baker's Cysts and how they can be a reason behind knee pain. He is using Shockwave ...

02/11/2017

Thoracic Mobility Series - Part 4/4
T-Spine rotation in standing.
Stand with your feet apart slightly wider than your shoulders.
Bend down and place both your hands on the floor.
Make sure you hip hinge as you bend forward ( you should know this from our previous series) to protect your back.
Raise one hand over and around your trunk as you follow with your neck and eyes.
HINT: if you rotate to the right, slightly shift your pelvis to the left, This should increase the stretch in your thoracic spine.

26/10/2017

Thoracic Mobility Series - Part 3/4
T-Spine rotation in kneeling.
Kneel down on both your knees.
Place your elbows together in front of your knees.
Take the back of one hand and place on forehead.
Rotate to the side of the arm raised. Make sure you follow with your neck and eyes.
Follow the elbow with your eyes as it lifts away.
We are in a kneeling position to "lock" our lower back.

19/10/2017

Thoracic Mobility Series - Part 2/4
Mermaid in sitting
Cross your legs slightly over as in the photo below.
Lean your weight on the hand placed away from the feet.
Take the the opposite arm and raise above your head as you lean over to the side.
You should feel a side-bending stretch.
This is great for streching the lateral chain.

12/10/2017

Thoracic Mobility Series - Part 1/4
Open book
Lying on your side, bend your knees and hips at 90 degrees to lock your pelvis.
Place your hands out in front together and lift your upper arm around your body as you rotate your chest.
Make sure your pelvis does not lift off the floor or your knees fall apart. This ensures to lock the lower back during the movement.

07/09/2017

Hip Hinge Series Part 4/4
Single Leg Squat against Wall
Progressing to a more complex movement, lean against the wall standing on one leg (stand on the leg furthest away from the wall). Descend in to the standing hip hinge on one leg; refer to Hip Hinge Series Part 2/4.
This is good to progress strengthening and activating one side of your posterior chain.
Helpful Hint - make sure the knee does not collapse in or out when hinging.

31/08/2017

Hip Hinge Series Part 3/4
Moving weight-bearing Hip Hinge
Progressing from the squat hip hinge, when pushing up from the ground shift the weight on one side. Descend evenly weighted, lean towards one side, then push on favouring one side.
This is good to progress strengthening and activating the posterior chain on your weaker 'link'
Try it yourself and test if you feel one side is weaker. This could mean you favour one leg more than the other when walking/standing.

24/08/2017

Hip Hinge Series Part 2/4
Squat Hip Hinge
Place your feet shoulder width apart. Keeping a neutral lumbar spine, slowly perform a "hip hinge" as you push your bottom backwards. You can allow some knee bend. Movement should occur at the hips, protecting your lower back.
This is useful for creating lumbar stability in a standing setup.
This protects your back at the sink basin or even lifting your laundry load.

10/08/2017

Hip Hinge Series Part 1/4
Quadruped Hip Hinge
Place your hands below your shoulders. Place your knees below your hips. Keeping a neutral lumbar spine, slowly perform a "hip hinge" as you rock back and forth. Movement should occur at the hips, protecting your lower back.
This is useful for creating lumbar stability in a low load setup

26/07/2017

Stop living with pain.
Take control of your life.
Come find the reason behind your pain.

21/06/2017

Knee Pain

Knee pain when you run, jump or land?

Our 6 week program will eliminate your "Jumper's Knee"

We will execute your individual program
- Identify your biomechanic faults
- Develop specific exercises with progressions
- Leave the session knowing your movement fix

Book your appointment now!