Karen O'Brien Physiotherapy

Karen O'Brien Physiotherapy Physiotherapy clinic based in Sutton, Dublin 13
Treating all musculoskeletal conditions
Specialising

Today was a good day 🙌🏼 😀. Delighted to have had my first dose of AstraZeneca vaccine
21/03/2021

Today was a good day 🙌🏼 😀. Delighted to have had my first dose of AstraZeneca vaccine

As physiotherapy is an essential service, the clinic will remain open during the current level 5 restrictions. Screening...
11/01/2021

As physiotherapy is an essential service, the clinic will remain open during the current level 5 restrictions. Screening and covid protective measures remain in place to maintain patient safety.
To book an appointment call 0834145874 or book online via the website - link in bio.

26/11/2020

Thoracic mobilisation/MFR with a peanut
This is a self mobilisation /myofascial release technique. Give this one a try if you want to improve your thoracic mobility or have tight muscles in your upper back/neck/scapula/shoulder region.
Coaching points:
⏺ Support you head with a towel if you need it.
⏺ Place the peanut horizontally across your thoracic spine with the bony prominence sitting in the hollow part of the peanut.
⏺ Gently flatten your lower back, mid back and neck towards the floor.
⏺ Keep your elbows straight and palms facing each other as you raise your arms overhead during the exercise.
⏺ Complete 1 x 5-10 reps on each vertebrae. Repeat for 2-3 sets if needed.
rehab

25/11/2020

Floor angel/wall angel
This is a really simple exercise which recruits your deep neck flexors, mid back and periscapular muscles. Give this one a try if you have any neck pain or want to improve your posture.
Coaching points:
⏺ Support you head with a towel if you need it.
⏺ Slightly flex your head down (as if you are nodding you head).
⏺ Flatten your lower, mid back and neck as close to the floor as possible and gentle press your head into the floor.
⏺ Aim to keep your arms on the floor/wall or as close to it as possible. As you slide the up and down Don’t let your lower back come off the floor or head extend.
⏺ Complete 3 x 8-15 reps..

It is a really challenging exercise if you do it right and the hard part is keeping everything in contact with the floor at the same time!!!

Neck pain 😩 I have had a few requests for ideas and exercises that can help relieve neck pain whilst working from from h...
25/11/2020

Neck pain 😩
I have had a few requests for ideas and exercises that can help relieve neck pain whilst working from from home. I’ve listed a few things below that you can try and I’ll post some generic exercises you can try over the coming days to help manage your symptoms.
⏺ Avoid prolonged positions that are aggravating your symptoms, like sitting at the computer and scrolling through your phone.
⏺ Strengthen your deep neck flexors/retractors
⏺ Strengthen your mid back (thoracic)
⏺ Stretch your pectoral muscles (chest)
⏺ Thoracic mobility exercises
⏺ Use x1 pillow to sleep on at night rather than stacking them high. Ideally have you head

11/11/2020

Split squat
This exercise is a good option for strengthening your legs and improving your balance. I tend to prescribe this exercise in the later stages of rehab, or as a strength based exercise. You can increase the intensity by using a barbell/dumbells or completing slower repetitions to increase the time under tension.
Coaching points:.
⏺ Starting position - 1/2 kneeling to help you achieve the right stance length.
⏺ Foot placement: hip distance apart, toes facing forward and front leg bent at ~90degrees.
⏺ Slightly more weight through your front leg during the exercise.
⏺ 3 x 8- 15 reps for rehab options
⏺ 3 x 8- 12 for heavier loaded movements

10/11/2020

Hip thrust
This exercise is great for strengthening your glutes 🍑. I tend to prescribe this exercise in the mid/later stages of rehab. Or, I use a weighted version of the exercise as part of a strengthening programme.
Coaching points:.
⏺ Position you mid back on the edge of the bench. Shoulder blades should be in contact with the bench so that you feel stable throughout the exercise.
⏺ Foot placement: hip distance apart, toes facing forward and knees bent at ~90degrees.
⏺ Posteriorly tilt your pelvis throughout the duration of the exercise.
⏺ Keep your neck in a neutral position or look forward throughout the exercise.
⏺ 3 x 10-20 reps for bodyweight options
⏺ 3 x 8-12 for heavier loaded movements

09/11/2020

Side lying leg raises (hip ABduction)
This exercise uses similar muscles to the lateral band walk I posted yesterday. It is a good low level rehab/prehab exercise that will work your hip abductors and stabilisers.
If you listen to the coaching points in the video and get your body in a certain position, this will target your glutes more when compared to just raising your leg up and down.
Coaching points:.
⏺ Keep you abs tight during the exercise to avoid lumbar extension and over recruiting your lower back muscles.
⏺ Knee straight, ankle dorsiflexed, hip slight internal rotation and extension.
⏺ Tempo: slow and controlled, counting 1 full second on the way up and 1full second the way down.
⏺ 3 x 15-20 reps each side

08/11/2020

Lateral band walks .
This is a low level type exercise to target your hip abductors/ glutes. I tend to use this exercise as a rehab option for patients in the early stages of rehab. Or, I use it as a pre-hab exercise for healthy athletes as part of a warm up prior to weight training. .
Give it a try with light to heavy bands and adjust the placement to see what works best for you. Choose a band and placement that gives you the best contraction or recruitment of your glutes to get the best out of the exercise. If you are doing it right your glutes should be burning after 10-15 reps 🔥! ..
⏺ 3 x 15-20 reps .

Hip abductors and external rotators .The hip abductor/rotator muscles are located around our pelvis and hip joint. Their...
08/11/2020

Hip abductors and external rotators .
The hip abductor/rotator muscles are located around our pelvis and hip joint. Their action is to abduct, extend and rotate the hip. .
Why are they important?.
1️⃣Production of speed and power in many different sports/movements. .
2️⃣Play a key role in stabilising the hip joint and the pelvis..
3️⃣Can reduce low back pain..
I will post some exercise videos over the next few days which include low level /rehab style exercises targeting these muscles through to advanced type exercises that you can add weight to depending on your level of ability. .

As physiotherapy is an essential service the clinic will remain open during the latest level 5 restrictions. You are als...
22/10/2020

As physiotherapy is an essential service the clinic will remain open during the latest level 5 restrictions. You are also permitted to travel outside your 5km radius if it is for medical purposes. .
To book and appointment call 0834145874, DM or link in bio to book online. .

Address

2 Duncarraig
Howth
D13

Telephone

+353834145874

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