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AB Physiotherapy
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Get the best from your Body
Get the best from your Body

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On average, you can lose 30% of your lung capacity from age thirty to age sixty. As we age, our respiratory system undergoes anatomical and physiological changes. Frequently, progressive thoracic (mid-back) stiffness results in reduced function of our respiratory mechanism. Changes to the lung parenchyma, a natural ageing process, reduces the total surface area of the lungs, thus reducing available area for gaseous change. So there are many factors that may lead to reduced lung capacity or shortness of breath as you age.



Breathing Tips:

1. Breathing with movement
Keep the air moving with movement and don’t breath hold. Observe yourself next time you stand up out of the chair. Aim to breath out as you stand up.

2. Breathing out with effort
Strengthening exercises require you to breathe out with effort (e.g. Breathing out as lift your upper trunk when doing an abdominal curl exercise). Holding your breath puts pressure on the spinal discs and other connective tissues, and can cause injury.

3. Breathing to assist relaxation
Focus on a longer exhalation to encourage muscular relaxation and lengthening, and to assist with stress reduction.

4. Breathing from your diaphragm rather than just your upper chest
This relaxed breathing pattern is something you can learn,and implement throughout the day, which also results in air going deeper into your lungs.

5. Improve your mid spine and rib flexibility
Learn exercises to increase the flexibility of your thoracic spine and ribs.
Our Physios can give you options, or try some Yoga drills with guidance.

6. Improve your lung capacity
Aim to undertake 30 minutes of vigorous exercise most days

7. Breathing exercise to try
Breathing in for the count of four, holding for two, breathing out for four and holding for another count of two before inhaling again.

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You get better at the things you practice! Neuromuscular exercises are part of the GLA:D program (Good Living with Arthritis: Denmark). Practicing these can help you manage your hip and knee arthritis symptoms, and improve your functional strength. Our next FREE education session is June 8th, 3:30 PM to 4:30 PM. Click here to book a place: https://tinyurl.com/ABPhysioGLAD
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The early bird gets the worm, but the second mouse gets to enjoy this special offer from AB Physio! Our hydrotherapy Swim Stroke Workshop has been a continually popular offering, and we are having a special deal for tomorrow's class: book two sessions for the price of one! Bring along a friend or enjoy a fortnight of self-improvement. Be sure to mention this Google Plus post when you are at the pool to redeem this unique opportunity. Only valid for Thursday 24/5/18

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The way you stand, sit and move are all interlinked. Like the foundations of a building, if they are sub-standard then the building above will be at risk of deterioration. This is the same as your body, a working machine that needs a good foundation in order to stand, sit and move well.

Your body needs good foundations.Learning how to maintain and hold your correct posture will:
-Reduce the stress on your body
-Enable you to move more efficiently
-Help you get the best from your body

Many factors affect how we sit, stand and move. Poor posture can lead to joints, muscles and nerves all being overloaded. Habitual positions such as slumping can become ingrained, the default position of the body. The aim is to retrain your posture so your default position provides a better foundation.

Best Posture is your Next Posture
So if you are sitting for long periods remember to
Stand up, sit less and move more

For some, posture retraining may seem difficult, however small changes can have a significant impact. Finding the right starting point and learning the interaction between postural muscle groups will help you achieve results faster.

Certain muscle groups in our body have a postural focus, while others are utilised for agility and power. When your postural muscles are gently active it enables you to respond to a change in position more efficiently and effectively.

Standing posture correction - Aim to stand as tall as you can

5 key areas for spinal balance and active posture:

Feet - Check your feet position, lift up the arches of the feet and have three points of contact, heels, big toe and little toe

Knees - should be ‘soft’, unlocked

Pelvis - Lower abdominals gently activated. Think of tucking your tailbone under a little. This will also gently activate buttock muscles

Shoulders - the front of your chest is open, think ‘smiling collar bones’. Imagine the shoulder blades are sliding towards the opposite back pocket

Neck - a small chin tuck will lengthen the back of your neck. Imagine you are a little taller

Remember to balance your weight from the ground up
Effective posture is about maintaining the minimum muscle activation to hold the position. This will enable you to stand taller, for longer.

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How to make your daily walk an EFFECTIVE EXERCISE:

Our bodies have been engineered over thousands of years to be very effective at walking. What that means is that your daily saunter around the block may not be challenging your muscles or your heart and lungs, and you are therefore missing out on the multitude of benefits of cardiovascular exercise.

12 to 15 minutes of cardiovascular exercise three times a week is enough to get some health benefits and MAKE YOUR WALK COUNT.

How can you fix this?
To make your walk more beneficial, you can do one or more of the following:

1. Head for the hills: walking up or down an incline is more demanding and will make your heart beat faster and your legs work more. Maybe you can find a set of stairs to climb once or twice somewhere along your usual route.

2. Load yourself up: Using hand weights (dumbells or weighted gloves) will make your upper body work, and will also get your core working. This is very effective at raising your heartbeat. A backpack with weights can also be useful.

3. Go into overdrive: Walk as fast as you comfortably can and swing your arms more than usual. This will also make you breathe a little harder.

If you have any musculoskeletal issues that prevent you from walking, please contact us at AB Physiotherapy. We'd be glad you help get you moving.
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For many women, hip pain can be extremely troublesome. Pain on direct pressure on the outside of the hip or with activity may indicate underlying hip bursitis or gluteal tendonopathy, often resulting in lateral hip pain. Your hip pain physiotherapy assessment will aim to establish the root cause of these issues, and work with you to develop a safe, effective and practical management program.

What you can do:

Sit with hips higher than knees
Stand with weight evenly on both legs
Not sit with legs crossed
Learn buttock strengthening exercises

Hip pain facts:

A bursa is a fluid filled sac that reduces friction between tendons. If this Bursa is overloaded it can become swollen and inflamed and cause pain. Gluteal tendinopathy is damage to the gluteal tendons (buttock muscle attachments) which can be a result of gradual wear and tear, overuse, or poor buttock strength, resulting in overloading. Reduced buttock strength is a very common cause of lateral hip pain.

Hip pain management may initially comprise dry needling for pain relief, or reducing the load on the hip with taping or movement retraining.

Learning what exercises to do and how to perform them correctly is our area of expertise.
Following physiotherapy hip assessment you will know what hip pain exercises are going to be beneficial and which ones to avoid. Low load static lateral buttock strengthening is the tried and tested starting point at AB Physiotherapy Fremantle.

Having a plan regarding hip pain exercise progression and hip pain management is our aim. We want our progression of physiotherapy hip exercises to allow you to resume your usual exercise routine, sleep better, enjoy walking, reduce recurrence and be able to enjoy your next holiday adventure.
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