Email:
+03 9815 2555 Hawthorn
+03 9898 2240 Rowville
Follow Us:
Email:
+03 9815 2555 Hawthorn
+03 9898 2240 Rowville
Follow Us:

Portion Perfection

Posted on by admin

So you think you are on track with nutrition and still not losing weight?  Time to assess those portion sizes! It is very easy to overconsume even healthy essential foods in the diet.  Some common healthy foods that are over-consumed leading to excessive energy intake include: meat, nuts and dairy.

Red Meat:

Red meat is a fantastic source of protein as well as zinc and iron however it is easy to overconsume and choose the wrong cuts. 

A healthy portion would be a small steak the size of the palm or around 120g, this contains approximately 650kJ.

However the usual Australian serving size of steak is around 300g , which would be approximately 1600kJ.   

Aim to choose a lean steak the size and thickness of the palm to ensure good intake of protein but also micronutrients such as iron without overconsuming. 

RED MEAT BRITT JPEG

Nuts:

Nuts can be a perfect snack option, this is because they contain good amounts of protein, natural fat, and micronutrients like vitamin B, selenium and calcium.  They are also a great source of fibre and will keep you satisfied.  The problem is that nuts are very easy to over-eat!

A suitable portion size for nuts would be a small handful, around 10-12 nuts or around 30g.

A usual portion size for nuts would be around 3 handfuls or 100g, this represents around 1800kJ, the equivalent of 4.5 tim tams!

Aim to choose an unsalted mixed nut selection keeping portion sizes to a small handful.

NUTS BRITT JPEG

Dairy:

Dairy is important to include in a healthy balanced diet to ensure adequate calcium, as well as being a good source of protein and containing over 10 essential nutrients.  Most people need between 2-3 serves of dairy, however a serve is very easy to overconsume.  Overcomsumption of dairy foods can lead to a high intake of energy (calories/kilojoules) as well as high intakes of saturated fat.  1 serve of dairy is between 500-600kJ and consists of:

  • 250ml Milk
  • 2 slices (40g) of hard cheese
  • ¾ cup or 200g of yoghurt

Commonly consumed serves of dairy include:

  • 4 slices of full fat hard cheese =80g =1352kJ of energy and around 19g of saturated fat.
DIARY BRITT JPEG

Sleeping Positions and how they affect the body.

Posted on by admin

People often complain of pain in various body parts when they wake in the morning. Common culprits are the neck, shoulder, lower back and hips. Often these morning aches can be attributed to how we have slept during the night, and can be fairly simply addressed.

best-and-worst-sleeping-positions-for-chronic-pain

Are you a front sleeper?

Sleeping on your front puts a lot of stress through the neck and often results in difficulty and discomfort in turning your head in the morning. Simply needing to breathe means front sleepers will always have their head turned one way or the other. Considering the amount of time you’re asleep that’s a big ask of your neck!

Front-sleeping is usually considered the least-desirable option due to the effect it has on the neck. As in intermediate step, you could try placing a pillow under your chest to take some of the pressure off your neck. But the best thing in this situation is to try and train yourself to sleep in a different position (on either your side or back).

Are you a side sleeper?

Sleeping on your side is a better option than front-sleeping, and is usually much better for your neck. A good contour pillow (ask at Sustain Health if you need one!) is especially helpful to give side-sleepers adequate neck support. Side-sleepers waking with shoulder pain may benefit from placing an extra pillow underneath their torso (just under the armpit). This creates a channel for your lower arm to rest it. If you’re a side-sleeper that wakes with lower back or hip pain try sleeping with a pillow between your knees to take some of the weight off your pelvis and lumbar spine.

Are you a back sleeper?

Sleeping on your back is ideal, so great work if that’s you! The most common complaint from people sleeping on their back is pain or tension in the lower back. This is usually caused by tight psoas muscles. Try putting a pillow underneath your knees to take some strain out of the lower back.

Should you be experiencing any of the above and find that these measures don’t resolve the situation, massage may help to treat your symptoms. An assessment of your sleeping position can be beneficial also.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

5 Non-surgical alternatives to knee replacement.

Posted on by admin

Osteoarthritis is a common degenerative joint condition seen amongst the physiotherapy industry with knees being one of the most common areas. When patients present with knee osteoarthritis a common statement we hear is “I don’t want surgery”.

The Australian National Joint Registry recorded 54,277 knee replacements in 2014 with 11,732 of these being revisions.

Revisions refers to replacing a prosthesis or part of a prosthesis that was originally put in the knee.

The majority of the time knee replacements are necessary as patients are in an unbearable state of pain. But sometimes patients haven’t looked at non-surgical options to help prevent or prolong the need for a knee replacement.

So what can you do to avoid a knee replacement now?

Below are 5 non-surgical options someone with knee osteoarthritis should try before surgery.

Home Exercise Program

A common theme seen amongst patients with knee osteoarthritis is decreased strength in their legs. Muscles are one of our main supporters of our joints and when they are strong, our joints are strong. In the knee our main muscle supporter are the quads or thigh muscles. When these muscles are strong, along with our hamstrings, calf and gluteal muscles, the pressure our knee has to bear is decreased and therefore can alleviate some of your pain. A simple weight bearing or non-weight bearing home exercise program prescribed by a physiotherapist can be tailored to your needs.

Hydrotherapy:

For patients experiencing the extreme end of pain in their knee, or love the water, Hydrotherapy provides the ability to complete strength training without the force going through our knees as we would experience on land. The exercises completed in the pool can be matched to that which you would do in a home exercise program with the added support from the water. Patients tend to find they are able to do more exercise in the pool as well as finding the warmth of the water soothing for their joints.

Group Exercise Classes:

For those individuals who find it hard to get motivated to exercise, Group Exercise Classes provide a great way to exercise, socialise and have fun. Our clinic and gym provide exercise classes targeted at osteoarthritic clients. We specialise in the GLA:D program.

Diet:

A contributing factor to pain experienced in osteoarthritic individuals is increased body mass. Sometimes when we start to experience the onset of pain due to osteoarthritis we stop exercising. Along with an unbalanced diet we can cause increased pain in our knees as our body weight increases the force going through them. Some simple dietary changes recommended by a dietician help to decrease our body mass and therefore the forces our knees are under.

Education:

Overall patients need to be educated around osteoarthritis and what tips and tricks they can use in everyday life to help manage the condition. These can be as simple as advising on comfortable sleeping positions for those experiencing soreness during the night.

Conditions-osteoarthritis-effects-2

Overall knee osteoarthritis can be a debilitating condition that we can’t change, however we can manage it without the need for surgery. Make an appointment today and commence the path to improvement.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

How to avoid Text Neck

Posted on by admin

Mobile phones can be seriously bad news for your neck.

Using your mobile phone can be seriously bad news for your neck. Take a look around next time you’re on a train, a tram, in the shops or a restaurant. It’s amazing to see the number of people with their head down, looking at their smartphone.

These nifty devices have certainly made many aspects of our day to day life easier. However we definitely need to be smarter about the way we use them.

According to research published by Kenneth Hansraj, Chief of Surgery at the New York Spine Surgery and Rehabilitation Medicine Clinic, when texting on your mobile phone, people often adopt poor neck postures. This leads to significant force being placed on the tissues of the neck.

When standing upright, the force on the neck is equivalent to the weight of the human head – which is approximately 4-5kg.

When looking down at the screen of a mobile phone, the force on the neck can increase by up to approximately 27kg.

This type of posture, if held for prolonged periods, or repeated frequently throughout the day, leads to adverse strain on the tissues of the neck.

Over time, neck pain and a range of other symptoms (headache, arm pain, pins and needles or numbness) and/or injuries can creep in.

How do it treat text neck?

THE MESSAGE IS CLEAR – to avoid a pain in the neck, be mindful of your posture throughout the day. This is particularly when using your mobile phone OR other mobile device (tablet, iPod, laptop).

Texting
  • Rather than tilting your neck, use your arm(s) and hand(s). Raise your mobile devise to a height where you can maintain an upright/neutral neck position while viewing the screen.
  • Alternatively, lower your eyes to view the screen, maintaining your neck in a neutral position.
  • Avoid prolonged use. While mobile devices are designed to be easily accessible, they should be used for short periods only. So, next time you see your friends or family on their phone or mobile device with their head down, give them a nudge. Also remind them to stand tall and keep their head up! The same goes for other mobile devices – these can also lead to postural problems. Share this article with friends and family to spread the word.

If you have text neck Physiotherapy can help to rectify this.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

Heathy Food Ideas

Posted on by admin


It can be confusing and complicating when trying to plan what a day of healthy eating should look like. Here is a quick run-down of the five main food groups, the recommended serves per day and what a serve might look like. For more information on personalised daily requirements, meal planning and nutrition advice see your Accredited Practising Dietitian.

Vegetables: Aim for 5 serves per day. Serve is:

Serve Vegetables


Fruit: Aim for 2 serves of fruit per day. Serve is:

Serve Fruit

Low GI grains: Aim for 4 serves per day. Serve is:

Serve Grain


Milk/yoghurt/cheese or alternatives: Aim for 2-3 serves per day. Serve is:

Serve Milk

Meat/Poultry/Fish/Eggs/Tofu etc: Aim for 1-3 serves per day. Serve is:

Serving meat


Note: These recommendations are for general purposes only and vary with age, sex and metabolic demands. For more information on individual requirements please consult with a dietitian.

10 Plantar Fasciitis Solutions

Posted on by admin
00_plantarfasciitis

Prior to working at Glenferrie Sport and Spinal Clinic I spent 12months researching and co-ordinating a clinical trial into plantar fasciitis (or plantar fasciopathy as it should be correctly termed).

Until a couple of years ago, I personally, as a distance runner also battled this heel pain that feels like you are stepping on a piece of glass in the mornings and for the first steps of a run.

Plantar fasciopathy is one of the most common musculoskeletal disorders of the foot. It affects a wide cross-section of the community from elite athletes to the elderly. It is estimated to affect one in 10 people at some point of their life. Furthermore, it can be painful enough to restrict sufferers’ activity, mobility and general well-being

How do I treat plantar fasciitis?

Firstly, it is most important to gain accurate diagnosis. There are a number of lower limb conditions that may mimic some of symptoms. Listed are 10 plantar fasciopathy treatment options. Your physiotherapist will be able to guide through the treatment process and identify which intervention is most appropriate for you.

Strength Training

01_strengthtraining

Strength training is the new frontier in plantar fasciopathy treatment and has developed a long way from short foot exercises. This treatment approach evolved in response to the pathology being identified as more closely resembling a tendinopathy.   Promising results from high tensile loads being applied across the tendon on degenerative tendon disorders such as achilles and patella tendinopathies have since flowed through to plantar fasciopathy treatment interventions.

Soft Tissue massage / Myofascial Release

02_massage

Trigger points are knotty, involuntary contractions of muscle bundles. They prevent the host muscle from relaxing and recovering. The foot is an intricate web of ligaments, muscles and tendons that can be a hub for trigger points to develop. Rolling the arch of the foot with a tennis ball, progressing up to a golf ball or spikey ball is often a great way to relax the intrinsic foot muscles and tension on the plantar fascia. Some more stubborn cases may respond to modalities such as dry needling or Extracorporeal Shockwave Therapy (ESWT).

Night Splints

Overnight the plantar fascia shortens in the sleeping position. Upon awakening the first few steps can be excruciating pain as the plantar is re-stretched and tugs on the heel. Night splints or a ‘Strassburg’ sock prevent the position of plantarflexion. So it prevents the plantar fascia contracting overnight and offering great relief of the most painful initial steps in the morning.

Biomechanical Analysis

04_biomechanicalanalysis

Muscular weaknesses and imbalance in the kinetic chain are often the root cause of heel pain. A thorough biomechanical analysis of your movement patterns will reveal areas of compromised movement or muscular activation. As a result of these inhibitions other structures of the body such of the plantar fascia maybe subject to amplified stresses to compensate increasing their likelihood of injury.

Stretching

Historically this was the treatment of choice for plantar fasciitis. The windlass mechanism is a term used to describe how the plantar fascia acts like a pulley. When the great toe extends (dorsi-flex) it shortens the foot and raises the arch. Decreased ability to dorsiflexion of the great toe and tight calf muscles can contribute to dysfunction. This is due to the increased tension on the plantar fascia exacerbating the condition.

Taping

06_taping

There are several variations of taping that may help reduce the symptoms of heel pain. These may work by controlling pronation of the foot or de-loading the arch. Your physiotherapist will be able to detect which technique is most suited to you. It is important to realise that although taping can be an effective management strategy it is not cure the underlying pathology.

Orthotics / Footwear Prescription

07_orthotics

People displaying either a lower or higher-arched foot tend to be more prone to plantar fasciopathy. People with lower arches may have conditions resulting from too much motion (over-pronation) increasing stretch on the plantar fascia. Whereas patients with higher arch foots tend to be more rigid and result in the foot’s inability to dissipate force. Appropriate footwear and orthotics prescription may be an effective way to alleviate plantar fasciitis symptoms. In the long-term the patient must still work on rehabilitating their foot so that they are not reliant on footwear or devices to manage their condition. Our Podiatrist can assist you with the fitting of Orthotics.

Cortisone Injections

08_cortisone

Cortisone injections are medical procedures that maybe prescribed to reduce inflammation around the fascia. Patients often report good pain relief within a couple of days with the maximum effect gained at around 10-14 days. However, this can pose some risks as cortisone is a catabolic steroid meaning that it breaks down tissue. Therefore, patients may have thinning of skin and soft tissue around the injection site, or tendon weakening or rupture. Also despite often effectively relieving the symptoms of plantar fasciopathy, reoccurrence can be high. The effect of the cortisone usually wears off within a few weeks.

ABI / PRP Injections

Autologous Blood Injection (ABI)and Platelet Rich Plasma (PRP) injections are medical procedures where a patient’s blood is drawn and then injected into an injury site to promote healing. They work by re-stimulating the healing process by supplying nutrient rich growth factors within blood platelets to the site of injury. The procedure is usually performed under ultrasound control by a radiologist . They will spin the blood before re-injection to increase the platelet concentration. ABI or PRP is without the re-rupturing/damaging risks of cortisone. However, much of the evidence is still inconclusive and the process can be quite lengthy. Often two to four rounds of injections are required, spaced out over months.

Invasive options should be a last resort. Surgery that usually consists of a release of the plantar aponeurosis (plantar fasciotomy) is rare. Most patients will make a full recovery within time with a good compliance to well-structured physiotherapy.

Load Management

10_loadmanagement

Load management is often the key determinant in a patient’s successful rehabilitation from plantar fasciopathy. This covers activity modification, gait retraining and minimising weight gain to avoid placing undesirable stress on the plantar aponeurosis during its recovery. Contrary to popular belief heel spurs do not cause plantar fasciitis and usually are the result of long-term suffering.
Treatment modalities should respect the biomechanical function of plantar fascia to stabilise the arch with the intrinsic foot musculature. This provides dynamic sensory and motor control to the foot.

If you have symptoms of Plantar Fasciitis, our Physiotherapy team is only too happy to discuss and help you manage your problem.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

No Excuses!

Posted on by admin

It constantly amazes me how we can spend hundreds on haircuts, nights out and clothes, however when it comes to our health we often use the excuse of not enough time or money.

When we should be investing into our health, we prioritise in other areas.

We are then faced with living with discomfort, or greater expense as the issue becomes more complex.

I am guilty of this as much as anyone (bit like the plumber with leaky taps!). I found myself reminiscing over the weekend about how I miss cycling, how I am a better person when I ride, and the obvious health benefits it gives me.

So as of today I am back on the trainer with the goal of getting back on the bike.

Do you have an injury that has been niggling for some time now?

Headaches that are becoming more frequent?

Or are you just not sure how to commence a new health regime?

Don’t be like the herd, take the first step to being a better and healthier you.

The staff at Glenferrie Sports and Spinal Clinic are ready to assist your new pathway.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

Ankle Braces vs taping: What to do after an ankle sprain.

Posted on by admin

Do you sprain your ankles?

If you’re anything like us then you’re no stranger to the odd ankle twinge. Or maybe you’ve even been unlucky enough to have a serious ankle injury – ouch!
The thing is, ankle sprains and instability are just so common.
Whether you’re walking along the street and happen to stumble on the curb. Or perhaps you’re playing sport or just going for a casual walk or run for fitness. Whatever you’re doing, you’re always faced with potential ankle rolling injuries.

In fact, the more you do it, the easier it becomes to do it again.

Anyway, case in point is that ankle sprains are bad news.

They cause pain and swelling, you miss out on doing what you love, and then even worse…is the chance of the darn thing recurring!

What are your options when you sprain an ankle?

Today I’m going to share two options to prevent recurrence in ankle sprains. This is helpful especially for those people that are returning to sport and need to be prepared for rapid direction change and impact.

Ultimately the role of taping and bracing is very similar. That is to ensure a safe return to sport, provide support where the affected structures are not able to do their job. This also aids in the healing process and to give you confidence to return to your pre – injury condition – yay!
In cases where you are not recovering from an ankle injury, ankle supports can still be sought to reduce the likelihood of an injury occurring in the first place.

High impact sports with lots of directional changes are good examples of where ankles supports can play an important prevention role.

But in most cases, the aim of using an ankle support is to return to a functional and confident level. You want to get to where taping or bracing is no longer required.
Here’s  a couple of things for you to consider when deciding between using ankle taping versus an ankle brace device. Then it’s really up to personal preference.

Ankle Braces:

Ankle braces were cultivated from the concept of ankle taping but with a significant advantage for some.

They are self-applied, reusable, and adjustable. Because you only purchase the product once, they are also more cost-effective (depending on how long you will need to use it of course).
However, athletes often find using ankle braces uncomfortable and unstable when wearing inside shoes in comparison to ankle taping.

New types of braces are constantly being developed so the comfort and stability is always improving. However ankle taping still leads the race in this department.

Ankle taping:

Ankle taping is a great way to get the support needed to return to your desire activity as well as facilitate the healing process.

Taping is a preferred choice for many people because it’s so light weight. It can provide more support than braces in many cases.

There are however some draw backs.

If you’re going to need to tape your ankle for an ongoing period then it is more expensive. Plus it’s very difficult to self-apply in comparison to an ankle brace. If done poorly, taping can cause cuts or blisters to the foot.

You also need to be aware of skin irritation or allergies to taping, especially with prolonged use.

Ultimately, the decision of whether to use ankle taping or bracing after having a sprained an ankle depends mostly on what suits you best after taking into consideration the above points. We are all individuals and have different goals and you need to choose what works best for you.

If you are unsure at all, please reach out and one of our team can help point you in the right direction to get back to doing what you love!

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

Anna Boetto; Chinese Medicine

Posted on by admin

Live around Hawthorn? Want more from your Workout?   Not getting quite the results you’re after with your gym routine?  Are you getting enough protein?  Can you Carb it up?  How’s your hydration?  What about recovery?

Our Chinese Medicine Practitioner provides practical and up to date information for improving energy levels, getting toned or bulking up, preparing for specific events or assisting with getting on the right track by fuelling correctly for your chosen sport from recreational to elite level.

Next to the DEXA scan we use one of the best available Bio-Impedance Analysers to monitor and assess your body composition to improve health and performance.

… select your Sports Nutrition Programme.

Sports Performance and Recovery

Active Nutrition

Body Composition

Weight management

Make an appointment to see our Chinese Medicine Doctor Anna Boetto to tailor a nutrition programme to suit your needs.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

STAND UP…MOVE MORE…MORE OFTEN!

Posted on by admin

As you’re reading this article, STAND UP!!!

The time to get moving is NOW!

You need to Stand up and Move more Often.

According to a recent study released by Medibank Private, in many office based jobs, 77% of the working day is spent sitting.

Couple this with the time we spend driving to and from work, time spent watching television or on the computer at home at night, and it is clear that we have a big problem!

Neville Owen, Professor of Health Behaviour at the University of Queensland indicates that in three or four generations, we’ve gone, for most people, from pretty uniform activity – standing, lifting, doing – to sitting tapping or sitting staring.

Essentially, Australia has become a nation of sitters!

We’ve long known that prolonged sitting can contribute to the development of a range of muscle and joint problems, in particular lower back pain.

A growing body of research is now emerging linking prolonged sitting with a number of chronic health conditions including obesity, high blood pressure, high cholesterol, heart disease and diabetes.

In 2013 alone, more than 7000 deaths occurred in Australia from obesity-related illness. Indeed, Australia’s biggest killer isn’t road trauma. It’s not snakes, spiders, sharks or crocodiles.

According to the Australian Physiotherapy Association (APA), surprisingly, it’s SITTING.

Interestingly and of most concern is research that tells us that even if you exercise regularly outside of work hours, sitting for prolonged periods of time during the day has detrimental effects on your health.

Being at work all day doesn’t mean that you can’t squeeze some physical activity in to keep you healthy.

Standing up more frequently is a great start. Research indicates that the muscle activity needed for standing and other simple movement triggers important processes related to the breakdown of fats and sugars within the body.

When you sit, these processes stall — and your health risks increase. When you’re standing or actively moving, you kick the processes back into action.

Put simply, stand up, move more, more often.

Standing every 20-30 minutes, and taking any opportunity you get to move, will have positive health benefits, both now, and in the years to come.

How do I stand more?

Some simple tips to get you standing and moving more often include:

  • Stand up when making or taking phone calls.
  • Take the stairs instead of the lift, even if you just walk a couple of floors and use a different lift.
  • Take a water break every hour and walk to the kitchen.
  • Arrange stand up meetings.
  • Leave your desk at lunchtime and enjoy a short stroll and some fresh air.
  • If you drive to work, park further away from your office and walk.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.
For appointments call 03 9815 2555, or book online here

.

Why do I have back pain and how to manage it?

Posted on by admin

Low back pain is really common and can usually be readily fixed by Physiotherapy.

Acute low back pain can be caused by many factors such as:

  • Trauma (fall, car accident, lifting)
  • Muscle imbalances (postural issues)
  • Existing medical conditions
  • Rheumatological conditions

Injuries can happen when you do something new, different or strenuous, such as lifting heavy items or playing a new sport.

The pain may also occur because of a build-up of stress on the back that gradually turns into an injury. This can be in the form of conditions such as a disc bulge, degeneration or even a spondylolisthesis.

Although serious causes of back pain are rare, it is important that you have your condition assessed by a qualified health professional such as a physiotherapist.

This is particularly important if your back pain is associated with other symptoms like fever, unexplained weight loss, pins and needles or numbness, or if your pain was caused by a high velocity trauma such as a car or sporting accident.

If you are experiencing back pain, get one of our experienced physiotherapists to assess your problem and get back on track.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

Do you have TEXT NECK?

Posted on by admin

Do you have Text Neck?

How much time do you spend texting, emailing from your phone, flicking through social media, or just generally looking down at your phone?

Text neck is a repetitive strain injury, and one that is seen in a growing number of patients over the past few years.

An increasing number of teens and adolescents are experiencing aggravating muscle pain in their necks, shoulders, and occasionally their lower backs as well as a result of hunching over their smart devises.

So why does text neck happen?

Looking down and dropping your head forward changes the natural curve of your spine and neck.

Repetitive misalignment causes muscles to strain and cause wear and tear on the structures of your neck.

What can you do if you are already showing the signs and symptoms of Text Neck?

The first thing, and best thing you can do is improve your posture.

What we recommend is using these two simple prevention rules:

  • Look forward! Don’t tilt your chin down to look at your smart devices, try moving the devise up towards eye level, just like your desktop screen should be.
  • Straighten on up! If your posture isn’t perfect, try doing shoulder extensions. Arch your neck and upper back backward, pulling your shoulders into alignment under your ears. This simple stretch can alleviate stress and muscle pain.

If you are experiencing any symptoms of Text Neck, the next step is to be assessed by your Physio.

This is where we can recommend a series of specific exercises to help strengthen both your neck and back muscles, and then come up with a comprehensive treatment plan specific for you and your needs.

This plan could include regular adjustments, massage therapy, a range of exercises dependent on the extent of your injury.

If Text Neck is preventing you from performing the activities you enjoy, or if you believe the way you are using your phone placing you at risk of developing further neck pain in the future, please call our clinic for an appointment with one of our experienced therapists today.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

Glenferrie Sports and Spinal

Posted on by admin

tumblr_inline_n5k5eop4FS1sg1yvs

Three years ago when I found out that they were going to redevelop the Hawthorn Aquatic and Leisure Centre my heart gave a little skip.

It offered perfect synergy to the service we offered at Glenferrie Private Hospital, and would provide me with the opportunity to expand.

As they demolished the site, it seemed to take forever before things started to grow.

Now it was time to put my hand up and express interest. For the next two years as the site grew and grew, I ran the gauntlet of being annoying and showing how interested I was.

As the completion date got pushed out another opportunity arose.

Do I pass it up, or roll the eggs into one basket?

To complicate it, the offer came from a mate. It could have been good, but not quite as suitable as what HALC could offer.

Finally the tender came and it was all systems go.

Finding out that we were successful as I was getting on the ferry to ride around Tasmania, I thought I could nut out everything through the next week. Unfortunately I forgot that riding 850 km you don’t get to think about anything more than riding 850 kms!

Coming home, it was all systems go.

Exciting times, and then reality hit. 5 weeks dealing with Telstra to get a phone number, way too much Ikea furniture to assemble and hiring staff.

It’s all gradually coming together and we open on June 2.

Working in the gym, it’s quite a vibrant environment.

I look forward to rolling up the sleeves, getting new projects underway and providing a quality service.

It’s a great facility, so should be a fantastic place to work.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

Long Toss with Kinetic Chain Exercises

Posted on by admin

Long Toss using Driveline Constraint Exercises

This video shows the technique used for Driveline Kinetic Chain throwing exercises. Using a normal baseball or cricket ball (not weighted ball at this stage), we demonstrate the Pivot Pick, Rocker, Roll In and Walk-In WindUp Exercises to develop throwing techniques.

Commence about 5 m apart facing each other and loosen the arm with 10 stationary feet  warm up throws.  We then commence the Extension Phase. First we commence with  5-10 Pivot Pick throws aiming for the chest of your partner. Once completed take 5 steps back and perform 5-10 Rocker Throws. Take 5 Steps back and then perform 5-10 Roll In Throws. Finally we progress to the Walk In Wind Up Throws. Here every 2 throws you will take 5 steps back until you reach the designated distance or your limit (when the ball is making a shot hop). Remember as we extend out we are throwing nice and loosely and the ball will travel at a gentle arc.

Once we reach our distance limit, we commence the Compression Phase of the long toss exercises. Here we aim to throw the ball flat and hard straight to our partner.. With each throw step in 5 steps aiming to throw each time as hard as the previous throw and on the same flat plane. Keep progressing this until you close to a distance that remains safe and comfortable for both partners.

Sign up

I already have an account

Start training like a PRO

Sign up now and get access to free drills for Little League and Junior League Players.
Please contact admin for access to other videos.

Login

I don't have an account

Start training like a PRO

Contact Us

logo

Congratulations! You've signed up successfully!

You now have access to all the videos in the Little League and Junior League folders. These feature J band Exercises, Stretching Exercises, as well as Myofascial Rolling Exercises that will assist with recovery. For access to our other videos, please contact us directly on admin@staging.performanceplushealthcare.com.au

 

Request has been successfully sent

In case of any questions do not hesitate to contact us admin@performanceplushealthcare.com.au

Verified by MonsterInsights