Tutorials
Do you Have Neck Pain When Lifting?
Look out for the three main reasons why your neck could be in pain when you lift. This quick video teaches you some things to watch out for when carrying. If in doubt reduce the load that you lift and have a chat with our Physio. If you are in acute pain you may need to seek help first.
Foam Roller Recovery Exercises
Improve flexibility and aid recovery in your major muscle groups with these exercises. This video shows you a massage technique you can do yourself at home. Our Physio Suzanne Smyth takes you through the process of using a foam roller in this short video. This is not for the treatment of acute injury. Chat with us first if you have concerns.
Foam Roller Exercises for Upper Back Stiffness
Use the Foam Roller to release tension in the Upper Back. These Physio exercises help with stiffness in the thoracic spine and tightness in the shoulder. When done daily, they can help prevent pain in the upper back and neck. Please don’t do these if you are injured or in acute pain. Please consult your health professional before doing them if you have any concerns.
Neck Strengthening Exercises
Use a ball to strengthen the neck in a way you can control the force and the movement so it is great for all levels of intensity. Go easy for a sensitive neck and see your Physio before doing these if you have injury concerns. Don’t push into pain or do these if you have acute symptoms.
Travel Exercises
These seated exercises are designed for movement in confined spaces such as a plane or a bus. Sitting for long periods can make us stiff and at risk of circulation problems. Micro movements can help prevent pain.These are not for people with injury concerns or acute pain.
5 Minutes of Office Stretches
In just 5 minutes improve circulation and flexibility to muscles that get stiff sitting for long periods. Doing these exercises every hour will help protect you against lifestyle diseases and pain. Don’t do these exercises if you have concerns about aggravation to an injury or balance problems and if you feel discomfort.
Warm Up for Exercise
How To Get Up From A Fall
There may come a time when you fall over. If you are alone at the time you may have to help yourself. This video goes through two different strategies where you can use a chair, ottoman, coffee table or stairs to get upright and off the floor. It is important to rest and recover and get help when you can.
Getting Out of Bed With Back Pain
If you have a pain in the lower back then some strategies might help you cope. How you sleep or how you move may heavily impact upon your symptoms. For instance trying to sit up straight out of bed may cause aggravation of the pain that could last hours. This video contains some tips.
Tips on coping with Asthma including breathing exercises and self help strategies.
Did you know that Asthma is an obstructive lung disease which means that the most important thing when having an attack is getting the air out of your lungs? You can use breathing techniques to help manage or prevent an attack. See this video for more information.
Balance Exercises
Want better balance? This short video goes through some standing exercises to improve your balance. Use a chair or counter top to steady yourself if needed and try these every day for a few minutes. If you have physical challenges that prevent you from doing these safely then have a chat with us first about a custom program.