Exercises

Clinical Pilates at SPS Castlereagh Street

Clinical Pilates Classes Sydney CBD

Pilates at Castlereagh Street Sydney CBD

Pilates Classes at Castlereagh Street Sydney CBD

We are excited to announce that Clinical Pilates are now offered at our Castlereagh Street physiotherapy clinic! All of the pilates classes and private sessions will be lead by our experienced physiotherapist and Pilates clinician Talia, who will provide a personalised approach to your exercise regime – whatever your fitness or experience level may be.

We are offering a variety of Pilates Classes:

  • Pilates Mat classes: These are ideal for those who are new to pilates, returning to exercise from injury or would like to focus on the fundamentals of pilates and correct core activation. You will work through a variety of exercises on the mat using small equipment to challenge your posture and core control.
  • Pilates Equipment classes: For those of you who have Pilates experience or are wanting to be further challenged on the pilates equipment, these classes progress and challenge your core control with the use of the Reformer, Trapeze Table and small equipment such as swiss balls, foam rollers and hand weights. The class is run as a circuit providing a taste of each equipment in every class. Close supervision to posture and technique is maintained.
  • Pre-natal pilates classes: Our pre-natal pilates classes are suitable to join at any stage of your pregnancy if you have been cleared for exercise. These classes have an emphasis on exercise and education to give you confidence throughout your pregnancy and into labour. Activation of your pelvic floor and deep abdominals will be taught in functional positions, as you work through a variety of exercises using equipment such as the Reformer, Swiss Ball, Theraband and small weights to challenge your stability in different postures. As the class is led by a physiotherapist it is a great chance to manage any musculoskeletal aches or pains you might be experiencing such as treating low back pain.
  • Private (1:1) and Duet (2:1) sessions: These  classes allow for more individualised sessions to introduce the participants to both mat and equipment-based exercises. The fundamentals of pilates can be consolidated and a home exercise program can be developed. These sessions afford you the freedom to book whenever suits your schedule and can be a great way to enhance your current training regime, or get you back into exercise.

To ensure correct technique and to maximise benefits from each session, we have a maximum of four people per class. This allows close supervision and the power to tailor each class to the participants needs.

Clinical Pilates Classes Sydney CBD

Clinical Pilates Classes Sydney CBD

PILATES CLASSES TIMETABLE: Next term begins 26th June 2017

TIME MONDAY TUESDAY THURSDAY
7AM – 7:45AM Equipment
8AM – 8:45AM Mat
12:30PM – 1:15PM Pre-natal
6:45PM – 7:30PM Equipment

 Pilates Classes Pricing

  • Assessment: $136 (45 minutes)
  • Internal Assessment: $FOC (30 minutes)
  • Pilates Pack Private: $655 (45 mins) (Buy 5, get 1 free)

$535 (30 mins) (Buy 5, get 1 free)

  • Duet classes $86 (45 mins)
  • Duet class pack $430 (45mins) (Buy 5, get 1 free)
  • Small group class: $41/class ($328 – 8 week term)

$33/class ($528 -16 week term)

$45 casual class

Reception can be contacted on: 02 9264 4153 or Castlereagh@ssop.com.au for further information or to speak with Talia.

Pilates and Lower Back Pain

Pilates for Lower Back Pain

Core Stability Exercise vs General Exercise for Chronic Low Back Pain

It has been well documented that Lower Back Pain, (LBP), is one of the most frequently reported disabilities (affecting between 60% – 80% of adults), we face in the community. Unfortunately, 40% of those suffering with LBP will not fully recover within the first 3 months.

As Physios and Pilates Clinicians, we see this type of presentation everyday.  A common back pain trigger can be from a poor lifting technique.  At Sydney Physio Solutions, we are continuously striving to find the best way of helping to improve the experience and recovery in this population group.

A recent study, published earlier this year, found that people with Lower back pain who undertook exercises to activate and gain control of their deep spinal stabilisers, aka “The Core”, had better outcomes in the first few months of treatment than those who didn’t.

In a nutshell……

  • “Core exercises”, (learning specific & correct activation of your muscles supporting the spine and pelvis), provide a better outcome during the first 3 months of intervention compared to general exercise alone for people with LBP.1
  • People with Lower back Pain (LBP) display a decreased activation or delay in Transverse Abdominus (deep abs), and Multifidus (supporting spinal muscles). Thus core exercises consist of regaining the strength of these muscles through specific training. 1

At Sydney Physio Solutions, all of our Pilates Clinicians are physios, and thus have the ability not only to assess your core in real time via Ultrasound, but can also guide you personally on what exercises will help and how to progress these if you suffer from lower back pain. Using this technology, you can guarantee you are receiving the most up-to-date, effective and evidenced based approach to managing your pain.

Back Pain Exercises: Low Back Pain Relief & Hamstring Strength for Squats

Looking for Physio in Sydney CBD to treat your lower back pain – Sydney Physio Solutions have two centrally located clinics in Sydney CBD as well as a clinic in Chatswood.

Reference:

  1. Brian JC, Kenneth EG, Elizabeth RN, Lindsey EE. Core stability exercise Versus General exercise for Chronic lower back pain. Journal of athletic training 2017 Vol 52 (1) 71-72.

Physiotherapy Castlereagh Street – Sydney CBD

Castlereagh Street Physiotherapy

Castlereagh Street Physiotherapy

Physiotherapy Castlereagh Street 

A new physiotherapy clinic has opened in the Sydney CBD. SPS Pitt St, a favourite for city physio in the CBD, has relocated and is now located at 155 Castlereagh Street.

Our Castlereagh St physio clinic offers flexible hours for those city workers who want to fit their treatment around work, right in the centre of Sydney CBD.

Sydney Physio Solutions Castlereagh Street continues to provide Physiotherapy, Pilates, Massage and sports Injury treatment, the same services you have come to expect, so for all your Physiotherapy needs in Sydney CBD come and visit our new location.

We are very proud of  our team of expert physios, our state-of-the-art technology including the revolutionary anti-gravity treadmill and we are  committed to superior service from the moment you book your appointment. To read some reviews of past clients click here.

Physiotherapy Castlereagh Street

Physiotherapy Castlereagh Street

For general physio needs for everybody, to restore function and movement after an injury, illness or an operation, for specialised sports physiotherapy to assist you with acute or chronic injuries, for advice about beginning training and dealing with pain, the provision of exercise programmes and for clinical pilates, Sydney Physio Solutions Castlereagh Street is your one stop physio location.

Our key focus is to provide you with the most effective patient care services. From your assessment and diagnosis to your treatment plan and implementation, you can rest assured you are being cared for in an honest and transparent way.

We believe in educating our clients to the best of our ability, so you’ll be involved in your healthcare every step of the way.

Physiotherapy Castlereagh Street

Physiotherapy Castlereagh Street

To contact Sydney Physio Solutions Castlereagh Street or make an appointment for our Castlereagh Street physiotherapy clinic you can call the same number 9264 4153 and for your convenience we offer the same online booking service so that you can schedule your appointment at a time to suit you.

A Physio’s Top 4 Stretches for After a Run

 

There is a lot of information out there regarding stretching for runners so we have tried to summarise a few key fact to help you with your running-stretch-strategies!

Firstly research has shown that static stretching prior to exercise can reduce power output and thus is no longer being promoted for use prior to our runs. However, static stretches are still recommended for after our runs to aid recovery and reduce DOMS (delayed-onset-of-muscle-soreness).

It is still important to warm up our joints and cardiovascular system before our runs, so a brisk walk/light-slow jog, some dynamic stretches and joint mobility exercises are a great start as part of your warm up. Please see our blog for more details on this if interested.

As for after your runs – please find four of our favourite stretches below to target the key running muscles groups. Hold each of them for a count of 40 (minimum of 30sec but we recommend 40 as we usually count too fast!) and repeat twice on each leg.

1. Quadriceps Stretch Quad-Stretch

Take your right foot in your right hand behind you. Keep your knees together and tail tucked under. Feel the stretch in the front of your thigh.

 

               

 

 

 

2. Hamstring Stretch Hamstring-Stretch

Place your right foot up onto a step and slightly bend your right knee. Tip your tail bone out and bend forwards, maintaining a straight back posture. Feel the stretch in the back of your thigh only.

 

 

       

 

 

3. Calf Stretch Calf-Stretch

Lean against a wall with your right leg bent in front of you and your left extending back behind you. Ensure your feet are facing forwards, your left knee is straight and that your left heel is down. Feel the stretch in your left calf.

 

 

 

 

 4. Gluteal (Buttock) Stretch  GluteStretch

Lying on your back take your right knee into your chest and across your body towards your left shoulder. Add a little rotation by drawing the left ankle in towards you. Feel in the buttock only. Cease if you feel this in your groin/front of hip and seek guidance from your physio for an alternative stretch.

 

With your static stretches hold a light stretch and gradually increase the intensity within comfortable limits. If you are over zealous with your stretches your body can tighten up in response to protect itself – so ‘slow and steady wins the race’ in this case folks!

Corked Thigh

Corked Thigh – Ouch!

A ‘corked thigh’ in the medical world is referred to as a quadriceps contusion. This occurs when a direct force (usually a knee) makes contact with someones thigh. As a result of the direct blow, localized bleeding occurs intermuscular (between muscles) or intramuscular (confined to one muscle). Significant bruising, swelling and restriction of range of motion is commonly evident.

FullSizeRender

In some cases, the bleeding and resultant hematoma can calcify and cause a painful condition called ‘myositis ossificans’. In this instance, the body mistakenly lays down osteoblasts (bone cells) into the thigh! Ouch! Luckily, the bone stops growing after a few weeks and the body reabsorbs the bone.

Physiotherapy is very useful in speeding up the recovery process. Early mobilisation through massage, stretching and exercise is vital to ensure a quick and safe return to play.

Top Tips for Ankle Exercises After Injury

Top Tips for Ankle Exercises After Injury Using Small Pilates Equipment

  • Retraining balance (proprioception) after an ankle injury is vital to prevent repeat injury. The picture below demonstrates how to do this using a Pilates wobble cushion. You could also use a bosu dome up or down.

 

Ankle ex on bosu

  • Calf raises are a great rehabilitation exercise after ankle injury. Using the ball or band with them helps to retrain your ankle in its neutral position whilst also retraining your inside (medial) and outside (lateral) ankle stabilisers isometrically at the same time.

ankle ex with ball

ankle Ex with theraband

 

ankle4

  • Ankle inverters and everters are the two groups of muscles on either side of your ankle that control our rolling in and rolling out action. Therefore these muscle groups are commonly injured during an ankle sprain and are also paramount in preventing ankle injury. They need to be strong through their full range to help us recover from a small roll and bring us back to neutral. They exercises below demonstrate how you can strengthen these muscles through range using a Pilates Theraband.

ankle6ankle5

 

 

 

 

 

 

 

 

 

Pilates in Sydney CBD

Sydney Physiotherapy Solutions has a dedicated Pilates Studio and expert, caring instructors who are all experienced physiotherapists.

We offer a wide variety of classes from beginner to advanced and have something for everyone. There are private and duet sessions, mat classes and classes utilising the pilates equipment such as the reformer and trapeze table. We also offer specialist classes for ante-natal clients, runners, cyclists and men’s health.

Clients are required to undergo a thorough assessment before commencing pilates with us & this allows the instructor to tailor exercises specifically for you.

Sprained Ankles

Sprained Ankles

Sprained ankles are common in tennis players and are usually caused by a sudden sideways or twisting movement, particularly if the surface is slippery or the player is fatigued. This will cause damage to ligaments and other soft tissues around the ankle.

How can you prevent an ankle sprain?

Below is a series of useful preventative exercises designed to build the strength of the tendons that support your ankle and improve your ankle stability.

A final option is to tape your ankle before you play (please see my ankle taping video for instructions on how to tape). This will give you more support when you’re returning to tennis after ankle sprain, or if you suffer from repeated ankle sprains.

If you’ve experienced an acute ankle sprain or have ongoing ankle problems, then why not book in a physiotherapy assessment at either our Chatswood physiotherapy clinic or one of our CBD Physio clinics. We also stock a range of supports currently used by grand slam winners!

Top 5 Exercises for Golf – warm up for your best game!

Golf

There are plenty of great exercises you can do to build strength and flexibility specifically for golf. The exercises you do to warm up pre game are all about preparing your body to play and optimising your results!

This means warming up the right muscles, increasing your body temperature and practising the movement patterns required to bring out your best game. Ive picked the following 5 exercises as the ones that I think are most beneficial.

Before starting the exercise, warm your body up by having a 3-5 minute walk. Then:

1. Squats with golf club: Hold your club out in front of your body (hands shoulder width apart and club at shoulder height). Sit back into your squat as you lift your club up above shoulder level with both hands (stretching shoulders). Remember with your squat to keep the weight into your heels and your back in a nice neutral position (no bending or over arching through spine). This exercise with loosen up your shoulders as well getting some blood pumping into the leg and butt muscles.

Repeat x 10

2. Shoulder Mobilisation: If you have no shoulder problems, take the club in one hand (at the handle), and lift it up and over then behind the back (see pic). Your other hand then reaches behind the back to hold the club at the other end . Release with the top hand and take the club from behind the back and back around over the top. Continue to pass from one hand to the other (like a figure 8 movement). Repeat x 10.

province-flexibility-golf-shoulders

 

3. Leg swings: Now to think about loosening up those hip flexors. We know dynamic stretches are better pre game so get that leg a-swinging! Hold onto a fence or your club for support and then start with small leg swings back and forth. Increase your swing as the muscles loose up! Repeat swings x 10 per leg

4. Thoracic rotations: Next, place your club across your shoulders behind your neck (hands slightly wider than shoulders). Then bend the knees a little and lean slightly forward at the hips (similar to your swing position). From here, rotate from one side to the other – aim to get your club in front of your body with each turn. Repeat x 10 per side.

5. Practise swings: Go light with this. Spend about 2 mins practising your swing technique. This will get your body prepared for the movement and allow you to focus on your technique briefly pre game.

The you are good to go…. All set for the game of your life!

 

5 Tips to Relieve Back Pain

back pain

Back pain is a common issue in today’s population. Whether it be from sport, sitting at a desk all day or from a traumatic event like a car accident. Diagnosis of your condition is key as there is not a one size fits all treatment program to rid you from back pain. Here are some suggestions for your everyday stiff, achey back.

1. Good seated posture– slumping in your chair all day can lead to a lot of back stiffness and aching. If it becomes really stiff, over time you may get degenerative issues.

2. Keep active– Research still hasn’t been able to specify the exact amount you need for your back to be healthy, all we know is that no exercises is bad. So find what works for you. The more sedentary you are at work, the more time you should spend being active outside of work.

3. Standing desk– Posture issues? Just stand up and and you won’t be slumping through your back anymore. These desks are somewhat expensive but can you really put a price on your overall health and wellbeing?

4. Range of motion– work on your range of motion when at home or the gym. Rolling on the foam roller is helpful as well as some rotation stretching or low back extension work.

extension

5. Pilates or yogaPilate Classes Sydney are great exercise classes for low impact, small muscle strengthening and flexibility.

If you suffer from back pain contact the team at Sydney Physiotherapy Solutions to make an appointment with one of our back pain specialists.