Arthritis and Musculoskeletal Conditions

General information about arthritis and musculoskeltal conditions and the treatments offered. Download

Physio 4 You newsletter – Computer Ergonomics & Core Stability

In this issue of Physio 4 You the problems that computer use can cause and some guidelines for reducing the risk of injury are discussed. Also we discuss the benefits of core stability training as it relates to back pain and how it can help you. Download

Physio 4 You newsletter – Headaches & overuse injuries

In this issue of Physio 4 You how neckaches can be misdiagnosed as headaches and overuse injuries, what they are and what you can do about it, are covered. Download

Physio In Practice – Osteoporosis and falls

In this issue of Physio in Practice you will find discussions on the management of osteoporosis and the prevention and management of falls. Download

Physio In Practice – Childhood musculoskeletal growth pain

In this issue of Physio in Practice the causes and treatment of Childhood musculoskeletal growth pain are discussed. Download

Strengthening exercises-light upper body, lower body and spinal

Five minute circuit you can repeat if you want to.

Hydrotherapy-water exercise

Hydrotherapy- spinal, arm and leg strengthening in a short circuit of exercises. This is an easy, enjoyable strengthening programme you can do in chest deep water. Most of it is done with your feet on the bottom so you feel safe and secure. Also is good for your posture and spinal pain.

Stretches for Working at Home

This is Winston, one of the Physiotherapists from East Brighton Physiotherapy Centre, wanting to deliver some exercises that can be done whilst many are working from home.

Core strengthening exercises 1. On your back

This is Winston Lim, Physiotherapist from East Brighton Physiotherapy Centre, wanting to showcase a few variations of some core exercises that can be integrated in any home exercise program. These exercises are just some examples from the Clinical Exercise Classes conducted within the clinic. It is important for anyone attempting these exercises to start off at the beginner level. Those with new injuries/musculoskeletal problems are encouraged to come into the clinic and get advice from one of our qualified physiotherapists to check safety/form.

Beginner Level: – Pelvic tilts (rolling the hips forwards and backwards to find a middle point – which we call neutral spine), done with the knees bent and feet flat on the ground.

Leg lifts: whilst maintaining the neutral spine, you will raise one foot off the ground at a time (use small leg movements) – Scissors: a progression of the leg lifts where you get one leg into 90 degrees at the hip and knee, then alternate the position.

Intermediate Level: – Table top: IMPORTANT to lift up one leg at a time to get into this position. Hold both your legs up so that your knees and hips are at 90 degrees. You must be mindful of the position of your back, so that it is not overly arching through this movement.

One leg stretch/straighten: straighten out one leg at a time from the table top position. The closer to the ground you stretch it out, the more difficult it is. Advanced Stage: – Adding the head lift with the one leg stretch/straighten: be cautious with this exercise as it can provoke neck pain. – Adding hundreds: bob hands up and down, counting to hundred (or 10, 20, 50 depending on endurance). – Boat pose: most advanced (your hands can move in the same direction as the legs or opposite directions).

Patella Taping

Here is a video of how to tape your patella (knee cap) medially or in towards the mid-line of the body. I hope this is a useful reminder of what we might have taught you in the clinic. Taping the patella like this can often help with mal-tracking of the patella, also with pain at the front of your knee, patello-femoral pain syndrome, chondromalacia or softening of the under surface of the knee cap and osteoarthritis. Call us in the clinic if you need any help with knee taping, pain or knee problems.

Desk Ergonomics

This video show you how to adapt use of a lap top for sitting and standing desk work at home using simple equipment available at home. If possible you should change posture between sitting and standing every 1- 2 hours through the working day to minimise strain and the development of pain in your body. Then take regular rest breaks, and do stretches and exercises through the day. This will also help with keeping your body pain free while working from home. Contact us at the East Brighton Physiotherapy Centre if we can be of more help with making working from home more comfortable and productive for you.

Core Stability in 4-point Kneeling

These exercises are beginner to intermediate level spinal and core strengthening exercises. You must keep your spine still and your stomach muscles gently drawn in, while you more the leg or arm. If you need more help then contact us at East Brighton Physiotherapy Centre for a personalised exercise or physiotherapy session.

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