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Spring Hill Physiotherapy
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It's the last week for the 20% off massage! (until 16th of June 2017 only!)

Also for the 30% off when you prepay three or more massages!
Book in before your time runs out!

Please note: The special discount cannot be used in conjunction with your private health fund or rewards cards.
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Stretch of the day-
Cat curl stretch: A great stretch for the back.
Procedures: Onto your hands and knees (preferably on carpet, otherwise use a soft cushion to put underneath of knees if having sore knees), then moving the middle of your body, roughly at top part of abdomen as the centre of movements, up (feeling like stretching out the whole back muscles) while your head looking down then sink the body down while head looking up. Hold each position 10 seconds, repeat five times. Do more as needed. Twice per day is good.
Key points: Your hands and knees are in position without moving. You are actually curving your body up and down.
If you are not sure, please check with your physiotherapist.
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08/06/2017
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Stretch of the day -
Back extension in lying: A great stretch for the lower back joint stiffness and disc bulging type of issue.

Procedures: Lie flat on your stomach. Place your hands at chest level on the bed. Push your upper body up with the whole body relax. This will create a curve in your lower back region. Push yourself to a level you comfortable with experiencing some tension in the lower back region. Hold the position for 10 seconds while you are breathing normally. You will feel more tension at the lower back region as you breath out each time. Then relax back to flat position then push up again to repeat the process. Do 5 repetitions each time. Twice per day is good.

Key points: For people with lower back pain, your movement might not be flexible. Therefore, do to the point you comfortably without going into a lot of pain. As per photo, you can just go to the lower level to start with by resting on elbows. Then you can go a bit higher gradually by supporting with your arms, until you can get your arm straight.

Alternative: You can do it in standing during the day by placing both hands at the back outside area of your lower back with your feet comfortably apart. Slowly bending your body back to arch your lower back. Bend to the point you comfortably and gradually go further each time as you repeat the process 5 times.

If you are not sure, please check with your physiotherapist.
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Akari’s special deal of all massage services with her being 20% off now applies to Ewan! !

Book in for the limited time of 24th May—16th June.

Also, if you prepay for 3 or more massages you will receive 30% off!

With the special, you won’t be able to use your private health fund, you can save that for a later date!

Cannot be used in conjunction with stamp cards, coupons or voucher, but you still receive reward stamps!
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Stretch of the day -
Lower back rotation: A simple effective stretch for the lower back/buttock region.

Procedure: Lying on back. Bend one knee up to make 90 degrees at the hip. Use the opposite hand to pull the thigh across the body. Gradually and go as far as possible. Feel the stretch behind the buttock and lower back region. Hold for 20 seconds then change side. Repeat three times each and gradually go a bit further each time. Good to do it twice per day, first thing in the morning and last thing at night.

Key points: If you are experience pain in the back or in the groin area, just pull leg to the point just touching the pain and gradually work into it with each repetition.

Alternatives: If difficult to pull leg across yourself, please ask someone to perform it for you slowly. Sometimes you can just change the angle at the hip a little bit to see the tension difference of the back and stretch the tighter position.

Please check with your physiotherapist if not sure.
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24/05/2017
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Stretch of the Day:
Piriformis stretch: (a great stretch for the buttock and people with lower back issue as relieve stress on sciatic nerve)

Procedure: In sitting position, put the stretching leg over the other thigh as per photo. Keep the lower back straight. Push the thigh downward to feel stretch around the hip region (usually behind and at the side of hip). Hold the stretch for 20~30 seconds. Repeat twice for each side. Do two to three times per day. If getting easier, Keep back straight and bend forward at the hip, then the stretching is stronger.

Key points: Push down at thigh region instead at knee, as it can feel uncomfortable if you have knee issue.

Alternatives: If you are quite tight, you will find it difficult to keep the back straight while doing this stretch, then it is fine to lean back into the back rest of the chair to perform the stretch.

If unsure, please check with your physiotherapist.
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Stretch of the Day -
Pectoralis stretch:

Procedure: Have something stable (such as door frame) to lean against into. Please your hand/forearm against the door frame and then lean your body forward to feel the stretch at the front of your chest muscle. Hold for 20~30 seconds. Repeat three times for each side.

Key points: Pectoralis muscle has different fibre portions and the hand positions shown would help stretching different part of pectoralis muscle. Higher hand position stretches lower portion of pectoralis. Make sure you do not apply any force with your hand. Hand just stuck against the door frame. Moving body forward to get the stretch. Sometimes, can turn body away from the stretching arm at the same time to get a stronger stretch.

Alternatives: If you have restriction with your shoulder movements, you can just pull arms back to open up the chest without using the door frame to start with.

If you are not sure or it is painful to do, please check with your physiotherapist.
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24/05/2017
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Stretch of the day -
Quadriceps stretch:

Procedure: One hand on something stable for balance, the other hand holding the ankle up bending the knee of the same side for the stretch. Feel the stretch at the front of thigh and gradually work into more stretch feeling. Hold for 30 seconds and repeat it three times for both sides. Preferably at least twice per day, morning and night, depending how much exercise or walking you doing on the day.

Key points: Keep knees close to each other. Keep the body upright with gentle tummy tuck to keep the pelvis level to give the quad muscle a good stretch.
Alternative: For people with restricted knee bending, can use a towel to wrap around the ankle to apply the stretch. Otherwise, can do it lying down on stomach and using towel or getting someone to apply stretch.

If not sure or too uncomfortable to do, please consult your physiotherapist.
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Stretch of the Day -
Calf stretches:
Procedure: Have something stable to lean into, such as wall, or fence. Place one foot forward and the other one back. The stretching calf at the back. Leaning forward to put weight onto the front foot and feel the stretch in the calf of the back leg. Hold for 20~30 seconds. Repeat three times for each side.
Key points: Make sure feet are flat on the floor, do not lift the heel when you are stretching. Both feet are pointing forward. There are two variations, one with knee straight (Gastrocnemius muscle -> upper half of calf) and the other with knee bend Soleus muscle -> lower half of calf).
Alternatives: If you are having trouble standing, such as post calf muscle strain, you can perform the stretching by sitting in a chair or bed, and use a towel to wrap around the forefoot and pull it toward you to provide stretching on the calf muscle.
If you are not sure, please check with your physiotherapist.
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24/05/2017
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Acupuncture and dry needling are also on our menu.
Visit http://www.springhillphysio.com/ or call 3832 2125 for bookings
#physiotherapy
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