Exercise Extra – Figure 4 Stretch

By |2020-11-02T23:09:22+11:00August 24th, 2018|Exercise|

This specifically stretches the piriformis and iliotibial band (ITB). This can be useful for knee, hip and back pain when used appropriately. Lie on your back with your feet flat on the floor. Cross your left foot over your right thigh. Lift your right leg off the floor. Grab onto the back of your right leg [...]

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Exercise Extra – Pectoralis Stretch

By |2018-07-25T11:02:10+10:00July 25th, 2018|Exercise|

The pectoral muscles (major and minor) are located in the chest attaching to the collarbone (clavicle), sternum, ribs and the arm bone (humerus). Pectoral tightness results in the movement of the shoulder forward and occurs with poor postural habits (‘slouching’) where the chest concaves and the shoulders become rounded. This positioning increases the risk of [...]

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Exercise Extra – Posterior Cuff Stretch

By |2018-06-19T03:44:48+10:00June 19th, 2018|Exercise|

If the back of your shoulder is tight, you may be more likely to develop rotator cuff problems — especially if you golf or participate in overhead racket or throwing sports, such as tennis, cricket or baseball. How? Bring your left arm across your body and hold it with your right arm, preferably above the [...]

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Exercise Extra – Quadriceps Stretch

By |2018-05-30T11:08:23+10:00May 30th, 2018|Exercise|

Quadriceps refers to a group of muscles in the front of your thigh: vastus medialis, vastus intermedius, vastus lateralis and rectus femoris. All muscles are the primary produces of knee extension (ie. straightening the knee) while the rectus femoris muscle also crosses the hip joint and is therefore responsible for flexing the hip (ie. lifting [...]

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National Pilates Day

By |2020-11-02T23:09:23+11:00April 27th, 2018|Events, Exercise|

National Pilates Day was on the 5th May and to celebrate Nelson Bay Physiotherapy & Sports Injury Centre hosted a special Pilates event on the Tomaree Headland foreshore with donations going to MND (Motor Neuron Disease) Australia. One of our participants remarked "For a National Event, where else in Australia would you rather be". We [...]

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Exercise Extra – Hamstring Stretch

By |2018-04-14T03:45:11+10:00April 14th, 2018|Exercise|

Hamstring stretching can benefit bending, walking and sitting. Poor hamstring length can compromise one’s lower back. This is particularly the case when sitting in a sedan seat, when straightening your knees, and when sitting and bending. Hamstring tightness can also reduce stride length. Did you know that you have 4 hamstring muscles? The muscles run [...]

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Exercise Extra- Calf Stretch

By |2020-11-02T23:09:24+11:00February 21st, 2018|Exercise|

Calf stretching can benefit walking and bending and assist in preventing calf tears, Achilles problems and plantar fasciitis (commonly known as heel pain or heel spurs). Did you know that poor calf length can also effect you balance? Did you know that there are two main calf muscles? The calf muscles attach below (Soleus) and [...]

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Active Kids Rebate

By |2020-11-02T23:09:24+11:00January 20th, 2018|Exercise|

Wow, some good news for parents. Congratulations to the Government on a great initiative to help address the low physical activity levels of our children and adolescents and the obesity problem. The NSW Government will allocate $207 million over four years to establish Active Kids. Active Kids is a program to help NSW families meet [...]

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Stability – Part 2 – The Pelvis

By |2020-11-02T23:09:24+11:00January 18th, 2018|Education, Exercise|

Stability Part 2 - Pelvic stability In the first blog on stability (click here) we spoke about the core and all the components that make up the core. We spoke about how the core acts as the stabiliser of the spine and trunk, and its importance as a point of transition of forces from the [...]

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