Narrow Gate Physiotherapy

Narrow Gate Physiotherapy Putting faith back into your health

24/07/2025

Dealing with sciatica or nerve-related back pain? ⚡🧠

The MRCAR position is a targeted, biomechanical setup that helps decompress the spine and reduce nerve pressure, especially helpful for disc-related issues and one-sided symptoms. It combines rotation, side-bending, and flexion to open up space where the nerve exits the spine, easing irritation.

✅ Try it 1–4 times a day
⏱️ Hold for 1–20 minutes per side
⚠️ If symptoms increase or feel sharp, ease out and reassess.

This one’s worth saving. 🗂️



23/07/2025

Wall angels don’t look like much until your posture improves and your shoulder blade pain disappears.

If you sit, lift, or slouch, this one belongs in your routine.
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22/07/2025

Every clinician knows this pain.
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21/07/2025

Let’s break down the 4 biggest myths about seeing a physio.
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20/07/2025

If you sit, lift, throw, or type… your shoulder wants these.
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19/07/2025

Struggling with knee pain doesn’t always mean rest or surgery.
Often, it means weakness — and that’s fixable. Start with these 5 exercises to train smarter and feel stronger.
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18/07/2025

This is why I program alternatives.

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17/07/2025

Getting that sharp cramp mid-run? It’s likely a side stitch.

Here’s how to deal with it when it hits:
✅ Slow down or pause
✅ Breathe 4 seconds in, 4 seconds out
✅ Apply gentle pressure under the ribs
✅ Stretch the area and reset

Keep these in your back pocket for your next run. 🏃



16/07/2025

Tired of the same old squats?

Here are 3 physio-backed exercises to build strength, stability, and serious lower-body control:

✅ Bulgarian Split Squat
✅ Copenhagen Side Plank
✅ Hack Squat

Save this for your next leg day 💥

15/07/2025

You get it.
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12/07/2025

When your thoughts won’t slow down, your body holds the tension.
Tight chest, stiff neck, heavy head. It builds up before you even notice.

Try this:
🟦 Box breathing to steady your system
🧘‍♀️ Forward folds to let go of physical tension
🧠 Suboccipital release to ease headache pressure

These tools won’t solve everything, but they can help you feel more grounded when you need it most.
narrowgatephysio

11/07/2025

Giving our admin queen Natarsha the treatment she deserves 🙌

Massage and cupping to ease the desk stress and reset her back.




Address

Belmore, NSW

Opening Hours

Monday 8am - 11am
2pm - 6pm
Tuesday 8am - 11am
Wednesday 8am - 11am
2pm - 6pm
Thursday 8am - 11am
Friday 8am - 11am
2pm - 6pm
Saturday 8am - 12pm

Telephone

+61406313861

Website

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