Sure you know exercise is good for you, but how much should you do? According to Australia’s National Physical Activity Guidelines, the minimum amount of exercise recommended for good health is 30 minutes of ‘moderate’ activity, five (or preferably, seven) days a week. Moderate intensity is defined as a level that causes a slight increase… [Read More]
Physiotherapy North Sydney: To Heat or to Ice?
Patients often ask whether heat or ice treatment is appropriate for an injury. When used correctly, appropriate heat or ice treatment can help to reduce bleeding, inflammation, swelling, muscle spasm and pain following injury. Ice Use during the first 72 hours following an acute injury Apply ice for 10 minutes every 2 hours Ice decreases blood flow… [Read More]
Physiotherapy North Sydney: Benefits of Pilates
Pilates is a modified form of therapeutic exercise used by physiotherapists to assist in the rehabilitation and prevention of musculoskeletal injuries. Specialised Pilates equipment, many of which are spring loaded, may be used. A major focus is placed on developing “core stability” muscles, improving posture and facilitating optimal biomechanics. Pilates is suitable for people of… [Read More]
Physiotherapy North Sydney: Exercise for Mid-Back Pain
As mentioned in our first blog on the use of the Spinal Back Block, with too much compression the discs in the spine lose fluid and become thinner. This makes them less able to absorb shock, which may cause pain. Lying over the Spinal Back Block (placing it vertically along the centre of the upper… [Read More]
Physiotherapy North Sydney: Sitting Posture
At PHYSIO4ALL we see many patients who have back pain due to poor postural habits. This is especially true when using a computer for long periods. Generally people focus on the activity in front of them and tend to protrude the head and neck forward, developing a c-shaped curve in the spine. When this occurs,… [Read More]
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