Comprehensive and specialised physiotherapy services

The Unexpected Challenge

Think Tai Chi is too easy…think again!

 

Tai Chi is often misinterpreted as being an exercise for older people only.

Not true! It is great for everyone.

In fact, a session of Tai Chi is the equivalent to 30mins of gentle cycling or gentle gymnastics.

 

There are many forms of Tai Chi, PhysioWest focus on ‘Tai Chi for Health’ which is aimed at improving your strength and endurance, posture and breathing pattern. It also centres around improving your coordination, flexibility and balance. So why not wake up with us on a Wednesday morning?

 

Picture this …You move your weight into your right foot then you lift your left heel up off the ground. You engage through your tummy, breathe in then breathe out as you lift your foot. You hold that left foot up in the air and hear the count of “10… 9… 8…” as you keep holding. Your right leg starts to quiver. You remember you are tensing your shoulders, so you consciously relax your shoulders and stop clenching your face.  You are asked to bend your right leg a little more, which will make it easier to balance, but also makes your right leg work hard!

 

After your leg exercises in standing, you are encouraged to take a seat. But don’t put your feet up and relax, there is still more to do! We aren’t just sitting down so you can take it easy. We are sitting down to mimic the position you will be in later that day when you are sitting at your office desk, driving, eating dinner or watching television this evening. You will be asked to focus on your breathing and experiment with getting a bit more flexibility in your mid back as you hold a series of poses.

 

You will be given homework – exercises you can easily repeat later that day for lasting benefits.

 

Are you an

  • office worker who sits ALL day? This class is perfect. Before long you will be doing your chin tucks as your write emails without even knowing it.
  • tradie who spends more time standing at the work bench? Don’t worry, you will have standing exercises as well; this might alleviate any aches or pains you experience as the day drags on.
  • mum, dad, aunty, uncle, brother, sister or grandparent who spends time sitting on the floor with your kids? Of course there are easy mat exercises you can take home with you as well.

 

See we told you it was great for everyone!

Does this sound like a class that might interest you?

A class that will make you work?

This class will help to improve your posture, flexibility, coordination and strength.

Join us for 7.15am Stretch and Tai Chi with Laura Wednesday mornings. Book now online or by calling 8352 3582.

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Published by Laura Hundertmark

Physiotherapist, PhysioWest

 

Physio West | Workplace Injuries & Motor Vehicle Accidents | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Mr/Ms Injury Prone – is this you?

I was that guy….

The one at soccer training always running laps on my own, rehabbing my hamstring strain as I watched the team train from a distance.

I was fragile – breaking down as soon as I tried to make my return in what always seemed to be too early.

But it felt good, I would try and convince myself, as I returned to square one and started the long road to recovery again.

Every team has that guy or girl. The trick is making sure it’s not you!

We can help you with that ….

Hamstring strains are most common in sports that require running at high speed. Over 80% of hamstring strains result from the running action at high speed. In 2015, hamstring strains were the most prevalent injury in the AFL, with 94 hamstring injuries across the competition that season.

 
Strains of this nature are commonly stereotyped to the fossil of the team – the veteran who has lost their flexibility and should have considered retirement 5 years ago. However, recent evidence suggests that the key indicator for minimising risk of future hamstring strains is eccentric strength, regardless of age. (Good news for the veterans out there)

 
As with any soft tissue strain, a specific and clearly mapped out gradual return to sport is essential in minimising reoccurrence. Training at high loads is rarely the problem. Instead, it’s how you return to these high loads that leaves people susceptible. Taking a controlled and measured approach is key, as it allows you to achieve specific milestones to be fully cleared for match-day. Make sure you tick all the boxes.

 
In my experience, the hardest part of all this is managing your emotions. Pressure from your mates or the coach, as well as your desire to play, can often lead to cutting corners or rushing back. Time heals, so make sure you stick to the plan and achieve the key milestones, despite what all the voices around you may be saying.

 
As hard as it can be, see through your rehab with your physiotherapist to ensure you don’t find yourself back on the treatment table trying to work out where it all went pear shaped.

 
If this all sounds too familiar, our physiotherapists at PhysioWest can help identify your problem and set you on the path to long term change. Book online or by calling 8352 3582.

 

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Published by Matt Nowosilkyj

Physiotherapist, PhysioWest

Laura’s Handy Hints for Moving House, Pain-free!

Moving house can be a rollercoaster; exciting but physically and emotionally draining. I recently bought a house and did the all-important move last weekend. Whether you have done it once or 20 times, it can be tough! I wanted to share with you my top tips for avoiding injury and taking care of yourself when moving house.

1. Activate your core

When you lift a box, a bag or a bit of furniture: use your core and breathe.

You may have heard the term “turn on your core” or “use your TA”. When physio’s say this, we are basically asking you to recruit the deep muscles that support your spine. You can do this by gently tensing your lower tummy. It may feel weird if you haven’t done this before; come see us if you would like a hand with getting this muscle working. After having a lot of practice myself, it becomes second nature over time. When I was tiring there were definitely a couple of times I forgot to do it – and I knew about it afterwards.

2. Breathe

If you hold your breath, it is really hard to activate your core. So even if you aren’t sure if you are turning on your core muscle correctly, then make sure you breathe as you move. For example, when I was helping my partner lift our desk and we were standing at each end of the desk, I would breathe in first then breathe out as I lifted up the desk.

3. Listen to your body

It’s simple. If your body is quivering at the thought of lifting that 3 seater sofa – don’t do it! I knew that my move had to be completed in a weekend and we would be pushed for time, so my partner and I carried all the small things and we hired a removalist truck to move the bigger furniture.

If you have lots of time, the right equipment (big cars, sack trucks) and you are confident in your physical condition, you might not need to hire a removalist. But if you are really busy, time and resource poor, you should acknowledge that and get the help where you need it.

4. Pack smarter: Think outside the box

It doesn’t all have to be in boxes; and the boxes definitely don’t have to be big. Sometimes it’s better to get lots of small boxes and bags (the canvas reusable ones you get when grocery shopping are fantastic) to put your things in so when you have to move them, you can carry smaller loads and avoid over straining.

5. Do things when you are at your peak

When do you function best? I’m a morning person (hence why I run a 7.15am Stretch & TaiChi class!). Therefore, I woke up really early on Saturday morning and started loading my car. When I try and do physical work late at night, I don’t think about breathing or using my core as I’m just too tired. But I know some night owls who are more mentally alert when the sun goes down. So plan your moving period and get the work in when you will be the most efficient.

6. Congratulate yourself

“Yes we’re in, but maybe I’ll just sort that box of beach towels and grandma’s old cutlery set before I go to bed…” – NO, you won’t. It was my lovely partner who had to reinforce to me; there is a time to stop. There’s no point adding things to your immediate ‘to do’ list when you are tired. When you’re finished the initial move, give yourself a pat on the back. You should congratulate yourself! Why not book yourself a massage with Alan, just as a little reward and w well done.

If you would like more tips on lifting or manual handling in general, please make an appointment with me and I would love to help you; We are here to help make your life easier!

 

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Laura Hundertmark, Physiotherapist