Geelong Performance Physio

Back Pain Mistakes!

Back Pain Mistakes!

What are some common back pain mistakes people make and what can be done instead?


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The advice given in this post is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

Exercise & Diabetes - Explained by a Professional!

Exercise & Diabetes - Explained by a Professional!

Ever wondered why exercise is so important in the management of diabetes?

If so check out Karley our Exercise Physiologist explaining it all!


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The advice given in this post is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

💥 Top Tips For A Healthy Back 💥

💥 Top Tips For A Healthy Back 💥

Ceck out Matt discussing some top tips for having a healthy back!


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The advice given in this post is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

💥 5 Facts About Knees! 💥

💥 5 Facts About Knees! 💥

Knees are amazing! Check out these incredible facts about knees to learn more!


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The advice given in this post is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

🤯 Busting Some ITB Myths 🤯

🤯 Busting Some ITB Myths 🤯

If you've ever had ITB issues you'll know how painful they can be. Sadly there are a few myths hanging around about this condition so listen to Matt explaining;

✅ What ITB syndrom is....
✅ What it isn't....
✅ and What can be done about it...


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The advice given in this post is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

💥💥 Back Pain........Try Deadlifting!! 💥💥

💥💥 Back Pain........Try Deadlifting!! 💥💥

Back pain while gardening or lifting? Is it becoming more difficult to enjoy playing with the kids or doing DIY around your house? If so check out our lower back pain – strength for lifting, do’s and don’ts

To help manage back pain and get back on track it is important that you move well and build strength. Below is a favourite exercise of ours that can be complete at home to help condition your back to cope with the demands you may be putting on it!

However, as always – before starting any exercise program when you have a back issue, you should seek a thorough assessment from a suitable profession to help guide you on the most appropriate exercises specific to you and the ones below are just a few of our favourites!

Tip! If you don’t have weights at home, that’s okay! You can use household items such as buckets of bags filled with books, cans of food or empty milk bottles filled with water.

🏋️ Deadlift 🏋️

Start by standing with your feet either side of the weight. As you bend down think about the idea of a door behind you and trying to push it closed with your bum. As you stand up, pretend to squash a grape under the heel of each shoe and squeeze your buttocks together.

This exercise is great for building strength to lift bags of soil or pots, and bending to pull out weeds.

Progression
To continue to make the exercise harder, just increase the weight

Regression
If it is difficult to reach the ground, you can pop the weight on a stack of books or pavers.


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The advice given in this post is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

🧘 New Early Morning Pilates Class - What better way to start your day? 🧘

When: Every Tuesday 7.30am - 8.30am
Where: At our East Geelong Clinic on Ormond Road

Get on touch for more info and to book in!


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The advice given in this post is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

🔥🔥 Plantar Fasciitis Explained in 90 Seconds! 🔥🔥

🔥🔥 Plantar Fasciitis Explained in 90 Seconds! 🔥🔥

👀 Blink and you'll miss it...... 👀

Ever wondered what PLANTAR FASCIITIS is and what to do about it?

If so check out Sam explaining what it is, how it occurs and what to do about it and all within 90 seconds!!!!


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The advice given in this video is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

💥 Tennis Elbow Explained in 90 Seconds! 💥

💥 Tennis Elbow Explained in 90 Seconds! 💥

Check out the short video in which Alex discusses all things to do with Tennis Elbow.

✅ What it is....
✅ What to do....


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The advice given in this video is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

🔥 Achilles Tendinopathy Explained in 90 Seconds! 🔥

🔥 Achilles Tendinopathy Explained in 90 Seconds! 🔥

Listen to this short video in which Sean discusses everything around Achilles Tendinopathies in 90 seconds!

For more information on assessments and individualised evidenced based rehabiliation then shoot us a message or comment below and we'll be more than happy to chat to you more about this.


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The advice given in this video is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

🔥 More Pilates Classes 🔥

🔥 More Pilates Classes 🔥

You asked and we did!

We are super excited to be offering even more of our physio led Pilates classes. These will be run across 2 of our clinics in Geelong West & East Geelong.

For more information just get in touch!

The Surprising Benefits of Exercise

🏃 The Surprising Benefit of Exercise! 🏃

We all know that exercise is great for improving cardiovascular fitness, building muscle and getting that rocking beacj body you;ve always dreamed of. But there are some other surprising benefits of exercise!

To find out what these are listen to Nick explain it in this video!


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The advice given in this video is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

🔥 Setting New Year Fitness Goals & Sticking to Them! 🔥

About to embark on a New Years Exercise kick?

If so you are not alone and sadly we all know how hard it is to make the change for better a more permanent thing. Sticking to a change in lifestyle is hard and so you may want to check out Nick explaining his ideas on ways to set appropriate goals as well as tips on how to stick to your resolution to get the best out of yourself this year!


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The advice given in this video is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

🔥 Muscle Strains Explained in 90 Seconds! 🔥

🔥 Muscle Strains Explained in 90 Seconds! 🔥

✅ What is a muscle strain?

✅ Why do they happen?

✅ What can be done to prevent it happening?

✅ Keep watching for the next 90 seconds to hear Sam explain everything!


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The advice given in this video is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

🤯 Myths - BUSTED! 🤯

🤯 Myths - BUSTED! 🤯

Ever wondered what discs are, what they do and more importantly don't do?

If so check out Nick dispelling some common myths about them.

The MRI blog mentioned in the video can be found here:

https://rb.gy/7a2cvh


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The advice given in this video is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.

❄️ Want some TOP TIPS for managing a FROZEN SHOULDER? ❄️

❄️ Want some TOP TIPS for managing a FROZEN SHOULDER? Then read on! ❄️

Unfortunately it is thought that around 3% of people will develop a frozen shoulder in their lifetime and sadly a true frozen shoulder has a prolonged natural history, which can lead to chronic pain and severe functional disability. This is why it is important to seek an early and proper diagnosis to help guide you through appropriate management of this condition.

Graded stretching is an important part of treatment of a frozen shoulder. Following a full examination your dedicated physiotherapist will help prescribe the correct stretches for you but here is one of our favorites to get you started.

Seated shoulder table slide

❇️ Sitting next to a table gently slide your arm forward while bending at the waist.
❇️ This motion should be as passive as possible for your shoulder.
❇️ You may wish to place a tea towel under your hand and forearm to reduce friction.
❇️ Hold the position for 30 seconds and return to the start position.
❇️ Repeat 5-10 times.

Bonus Tips
Alongside a specific conditioning and exercise program your physiotherapist will also be able to provide treatment techniques all aimed at trying to improve pain, movement and function. These could include:

✅ Dry Needling
✅ Massage / Myofascial Release
✅ Joint mobilizations

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The advice given in this video is an example of what can work and does not replace any specific advice or rehab guidelines you have been given previously. Before starting any new exercise or rehab program or if you have a current injury check with a suitably qualified health care professional to make sure this is right for you.