Core Dynamics Physiotherapy

Empowering lives through movement. 🌍✨

Today’s the day! ✨

We’re officially opening the doors to our new clinic at Mandala Park!

Our promise of quality care - now in a fresh and upgraded space.

Stay tuned for the new features of our clinic 🩵

New space, same commitment to your care! 🩵

We can’t wait to welcome you back to our refreshed clinic - designed for your comfort, recovery, and wellness.

💥💥💥 Symptoms of a sluggish lymphatic system:

👉 Brain fog, swollen lymph nodes, frequent sore throat, fluid retention, chronic inflammation, always sick, bloating, fatigue, sinus infections, skin issues, constipation and stiff joints

💥💥💥 What are the possible causes:

👉 Sedentary lifestyle, poor diet, dehydration, stress, infection & illnesses and surgery or injury

💡💡💡 How to fix it? Here are the top ways!

🏃‍♂️ Exercise
Cardio and strength exercises help stimulate lymphatic flow by increasing blood circulation and muscle contractions that aids lymph movements.

💆‍♀️ Massage
A lymphatic drainage massage can stimulate lymphatic flow through gentle, rhytmic movements stimulating lymphatic movements.

🦵 Dry brushing
Brushing skin activates lymphatic system. It improves circulation and helps the lymphatic fluid move easily and flow towards the lymph nodes where it is processed and filtered.

👟 Rebounding
Rebounding or jumping on a trampoline is a low-impact exercise that stimulates lymphatic flow by creating gravitational changes that helps move lymphatic fluid.

🧘 Yoga
Yoga postures such as downward-facing dog, shoulder stand and twists stimulate lymphatic flow by compressing and releasing the lymph nodes.

🚿 Hydrotherapy
Alternating hot and cold water in the shower or soaking in a hot tub followed by a cold shower helps stimulate lymphatic flow by aiding increase circulation and reducing inflammation.

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Study shows that exercising together is a good form of intimacy, making you and your partner feel more connected 🏃‍♀️🏃‍♂️

Try these couple workouts 💙

🎥

𝐖𝐡𝐲 𝐬𝐡𝐨𝐮𝐥𝐝 𝐰𝐞 𝐬𝐢𝐭 𝐥𝐞𝐬𝐬?

Did you know that sedentary positions are the leading cause of head to foot dysfunctions? 🤔

The image presented below displays two common seated positions which, if done too often, can give malalignment in one's body. Simply put - can result a difference from the left side of your body to the right.

In this photo, take it as given, that these practices over a long period of time can create imbalance in the overall body affecting healthy, functional movement.

This is frequently results of habits such as sitting for long periods of time, standing on hard surfaces where one shifts weight from one hip to the other, poor posture, etc.

Here are some helpful tips 💡💡💡

• Introduce a variety of movements in your daily routine.

• Change your workspace. Do variations: work sat on the floor, sit on your shins, sit in 90/90, squat, stand and other complex movements. (Switching to complete standing position is not the key. Your body needs regular movements and standing all day is not recommended)

• Take small steps. Begin with 30 mins. of your working day with positions you have never tried before. Then progressively, add 5 mins. weekly until a larger percentage of your day will be in a number of beneficial for your feet, knees, hips and back.

𝘚𝘮𝘢𝘭𝘭 𝘭𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦 𝘤𝘩𝘢𝘯𝘨𝘦𝘴 𝘤𝘢𝘯 𝘮𝘢𝘬𝘦 𝘢 𝘣𝘪𝘨 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘤𝘦 🏃‍♂️

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Moving you to better health 💙
HAPPY WORLD PT DAY!

Movement matters 💙

Day dreaming makes you look forward, movement gets you there. Slay your way through that goal - move.

A reminder from your Core Dynamics Team! Ready for the another work week? 💪

HIP FLEXOR STRAIN 💥

A very common injury among competitive athletes or runner. It occurs from drastic change in the amount of activity you do (running for example). This is why REST is important. Also, avoiding excessive hip flexion movements can eliminate injury and pain.

Strengthening and stretching needs to be done once pain has subsided. A hip flexor wrap may help at the beginning but not for long to avoid athlete's dependence on it.

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An interesting thought from - Pain does not necessarily means harm.

Existence of something that hurts does not automatically mean things are getting worse and that you should be alarmed.

Yet, if your pain makes you uncomfortable, hinder your normal function and does not improve, you can always consult with your trusted team of specialists.

Let that be 💙
Great weekend everyone!

Lunges are excellent when it comes to strengthening your legs, glutes, abs and improving balance. While they can be tricky at times, they are much easy with proper techniques.

✅ Make sure both feet are facing forward
✅ Have a 90° angle at the knees
✅ Engage your core
✅ Check alignment (use mirror or phone)

❌ Bring the front knee over toes

Let’s talk about stress fractures 💥💥

Stress fractures are small cracks in a bone that may be due to overuse and repetitive force. They are often seen in weight bearing bones of the lower leg such as Tibia (shin bone). Pain usually starts as minor discomforts that worsens over time. Tenderness is common on a specific area and the pain is reduced when at rest.

📌 Check these risk factors:
1. Certain sports such as basketball, track and field, and dance for example
2. Sudden increase in physical activity
3. Foot issues: people with flat feet or high arches
4. Weak bones due to osteoporosis
5. Improper nutrition: lack of vitamin D and calcium

📌 Here are ways to prevent:
1. Make changes in physical activity and gradually
2. Use proper footwear: if you have arch issues make sure to see a podiatrist to address this
3. Avoid repetitively stressing a certain body part
4. Proper nutrition: Adequate vitamin D, calcium and other nutrients
5. Understand and implement proper mechanics when running and jumping.

Tag a friend who can benefit from this!