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# Performance Plus

## Sitemaps

- [XML Sitemap](https://performanceplushealthcare.com.au/sitemap.xml): Contains all public & indexable URLs for this website.

## Blog

- [Blog](https://performanceplushealthcare.com.au/blog/) - Blog and Information Articles
- [The Importance of Doing Your Physiotherapy to get Optimal Recovery](https://performanceplushealthcare.com.au/the-importance-of-doing-your-physiotherapy-to-get-optimal-recovery/) - Physiotherapy exercises are a vital component of any rehabilitation program, and they are designed to help individuals recover from injuries or illnesses that have affected their mobility, strength, and overall quality of life. While it may be tempting to skip these exercises or only do them occasionally, there are several compelling reasons why you should
- [Exercise Physiology for Diabetes Management: Rowville](https://performanceplushealthcare.com.au/exercise-physiology-for-diabetes-management-rowville/) - How Tailored Movement Supports Blood Glucose, Strength and Long-Term Health Managing diabetes is not only about medication and food choices. Movement plays a major role in helping the body use glucose more effectively, supporting heart health, improving strength and reducing the risk of diabetes-related complications. For people living with type 1 diabetes, type 2 diabetes, Learn how exercise physiology can help manage diabetes, improve blood glucose control, increase strength and support long-term health. Book in Rowville.
- [Exercise Physiology for Cancer Treatment: Rowville](https://performanceplushealthcare.com.au/exercise-physiology-for-cancer-treatment-how-safe-tailored-movement-supports-recovery/) - How Safe, Tailored Movement Supports Recovery Cancer treatment can be physically and emotionally demanding. Surgery, chemotherapy, radiation therapy, immunotherapy and hormone therapy can all affect energy, strength, mobility, balance, sleep, mood and confidence. While rest has a place, modern cancer care increasingly recognises that the right type of exercise, prescribed safely, can help people feel Learn how exercise physiology can support cancer treatment, reduce fatigue, improve strength and improve quality of life. Book in Rowville.
- [Sleeping Positions and how they affect the body.](https://performanceplushealthcare.com.au/sleeping-positions-affect-body/) - 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. Are you a front sleeper? Sleeping on your front
- [5 Non-surgical alternatives to knee replacement.](https://performanceplushealthcare.com.au/top-5-alternatives-to-knee-replacement/) - 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
- [Plyometric Training for Baseball and Cricket](https://performanceplushealthcare.com.au/plyometric-training-for-baseball-and-cricket/) - Wall Balls Rotational throws are the best technique for developing power in the core and hip muscles. These exercises are particularly good for hockey, golf, tennis, baseball, and any other sport that requires explosive rotary action. Medicine ball throws develop hip power by teaching the athlete to better utilise hip internal and external rotation to
- [How your bum can make your knee sore!](https://performanceplushealthcare.com.au/bum-can-make-knee-sore/) - Is your butt causing your knee pain? Patellofemoral joint pain (PFJP) is the most common running and walking overuse injury. It is usually identified by pain around the kneecap (patella) at the front of your knee. Known to some people as runner’s knee it is a condition that can be managed with an appropriate rehab
- [Recovery - Stretching](https://performanceplushealthcare.com.au/recovery-stretching/) - Stretching before and after workouts may prevent injury and can make the difference between having a mediocre workout and a stellar one. The stretches outlined below are more dynamic and involve the muscles regularly used in baseball. Keep the following tips in mind: Before you stretch, warm up by jogging for 5 minutes.While stretching, relax
- [Assessment Shoulder](https://performanceplushealthcare.com.au/shoulder-extension-test/) - The Shoulder assessment is part of the Performance Plus Assessment Series. To test Shoulder Extension, lay on your back with your legs together and your arms at your side with your palms facing downwards. Activate your glutes by squeezing your butt and turn on your core by bracing your stomach lightly. Raise your arms overhead in a slow and controlled manner, externally rotating your shoulder while doing so (pointing your thumbs upwards and eventually toward the ground as you reach overhead). To pass the Shoulder Extension test, you should be able to touch your thumbs to the ground without bending your elbows or excessively arching your back.
- [Assessment GIRD](https://performanceplushealthcare.com.au/gird-assesment/) - The GIRD assessment is part of the Performance Plus Assessment Series. GIRD is the difference in total motion of rotation between your shoulders. Your IR + ER = Total Motion for each arm, and that number should be close between each arm. Some pitchers gain significant external rotation due to throwing a lot at a young age while some do not, but keeping these numbers close is vitally important. To pass the GIRD test, total motion should be within 5-10 degrees of each arm.
- [Reverse Throw Drill](https://performanceplushealthcare.com.au/reverse-throw-drill/) - The Reverse Plyo Throw is part of the Performance Plus Strengthening Series. Reverse Throws train the posterior shoulder, activating the muscle group but also providing a strong physiological stimulus to develop power. Reverse throws also provide a good backwards-chained mechanical stimulus, which helps the athlete develop kinesthetic awareness of how the pitching arm is delayed in the delivery. While kneeling on the throwing-side leg and the glove-side leg out in front, assume a forward position across the body with the PlyoCare ball in your throwing hand. Your throwing forearm should be pronated and your scaps should be protracted with shoulders forward. Initiate the movement by rotating towards your throwing arm side, driving the shoulder backwards and around the spine. Keep the hand pinned to the body as long as possible until inertial mass pulls it behind you in a backwards throw as you supinate your forearm into neutral posture. Drive the glove-side midfoot into the ground, anchoring the hips. The feeling is a powerful backhand slap to someone directly behind you! Try to mimic your normal arm slot when doing this drill. Repeat 10 times.
- [Pronation Swing Drills](https://performanceplushealthcare.com.au/pronation-swing-drills/) - This Video is part of the Performance Plus Strengthening Series. The pronation swing is a good exercise to promote strength and control of the arms and is useful in patterning the throwing action. Stand in an athletic position, cuff weights wrapped around the wrists, hands facing back. Curl hands up to eye height, and then pronate the hands down whilst swinging the arms downwards loosely. Decelerate to finish with the hands facing backwards at hip level. Keep trunk stable during drill. repeat 3 x 6.
- [Baseball Home Exercise Programs for Isolation](https://performanceplushealthcare.com.au/home-exercise-for-throwers/) - What exercises can you do at home to keep baseball fit.
- [Waiters Walk Drill](https://performanceplushealthcare.com.au/waiters-walk-drill/) - This Video is part of the Performance Plus Strengthening Series. The Waiters Walk is a good exercise to promote strength and control of the arm and core and is useful in all aspects of hitting and throwing. Its a great all round exercises as it works all the muscles in the area. Commence standing in an athletic position, with a plyo ball or a kettle bell in your hand. Press the weight so that the shoulder is at 90 degrees flexion, 45 degrees abduction and the elbow at 90 degrees. Ensure the shoulder blade is snugged back. Brace core and walk forwards keeping the arm stable, and your breathing regular. Continue for 15m and return the same way. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 6 sets.
- [Cuban Press](https://performanceplushealthcare.com.au/cuban-press-arm-drills/) - This Video is part of the Performance Plus Strengthening Series. The Cuban Press with Cuff Weights is a good exercise to promote strength and power of the shoulder girdle and is especially useful in pitching and throwing. Commence standing in an athletic position, with the cuffs placed around the wrists. Abduct the arms to 90 degrees with the elbows bent also at right angles, with the hands facing down. Set the shoulder blades and then rotate arms so that the hands face up. Keep the shoulders at to 90 degrees to this point. Now press the arms up so that the cuffs meet above the head. Slowly lower the hands back to where the shoulders are at 90 degrees, and then slowly lower the hands down to the ground. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
- [Mechanisms of Adaptation: How We Improve](https://performanceplushealthcare.com.au/mechanisms-of-adaptation-how-we-improve/) - Systematic strength training produces structural and functional changes, or adaptations, in the body. The level of adaptation is evidenced by the size and strength of the muscles. The magnitude of these adaptations is directly proportional to the demands placed on the body by the volume (quantity), frequency, and intensity (load) of training, as well as
- [Why Covid19 could be a good thing for Baseball!](https://performanceplushealthcare.com.au/why-covid19-could-be-a-good-thing-for-baseball/) - When was the last time you had a break from Baseball? I treat so many players and when I ask this question, the answer is years ago, sometimes never. In Victoria with Summer rolling into Winter Seasons there is very little time to give arms a rest. Coupled with the fact that many of the
- [Lateral Rotation Plyoball Exercise](https://performanceplushealthcare.com.au/medball-lateral-rotation-drill/) - This Video is part of the Performance Plus Rotation Series. The Lateral Rotation with a Plyoball or Medball is a good exercise to promote rotation and power useful in bat swing and throwing. Commence in an athletic position side on to the wall. Take the ball back in a slight rotary movement, and then initating with the hips drive the ball forward with two hands into the net. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Progressions for this exercise can be a cross step, or a happy gilmore. Best done as 3 sets of 6.
- [Reverse Pull Aparts](https://performanceplushealthcare.com.au/reverse-j-band-pull-apart/) - This Video is part of the Performance Plus J Band Cool Down Series. The Reverse Pull Apart with J Band is a good exercise to assist the recovery of the Shoulders and Scapula. Commence in an athletic position with the bands held above and across the shoulders with the band held between the hands. Keeping the arms straight, slowly take apart the hands and down across the upper back driving the shoulder blades down and in. Slowly return to the starting position. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 2 sets of 10.
- [J Band Shoulder Internal Rotation](https://performanceplushealthcare.com.au/j-band-shoulder-internal-rotation-exercise/) - This Video is part of the Performance Plus J Band Warm-Up Series. The Shoulder Internal Rotation with J Band is a good exercise to strengthen and control shoulder rotation and stability. It is a really important exercise for the throwing action. Commence in an athletic position side on to the bands with the exercising arm closest to the bands. Elevate your shoulder to 90 degrees with your elbow also bent to 90 degrees. Rotate the arm slowly inwards, keeping the shoulder snugged back and the elbow and shoulder at 90 degrees. Slowly return to the starting position. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.
- [J Bands Shoulder External Rotation Exercises](https://performanceplushealthcare.com.au/shoulder-external-rotation-exercises/) - This Video is part of the Performance Plus J Band Warm-Up Series. The Shoulder External Rotation with J Band is a good exercise to strengthen and control shoulder rotation and stability. It is a really important exercise for the throwing action especially the deceleration phase. Commence in an athletic position side on to the bands with the exercising arm away from the bands. Elevate your shoulder to 90 degrees with your elbow also bent to 90 degrees. Rotate the arm slowly out wards, keeping the shoulder snugged back and the elbow and shoulder at 90 degrees. Slowly return to the starting position. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.
- [Strength Training For Baseball and Cricket](https://performanceplushealthcare.com.au/strength-training-for-baseball-and-cricket/) - Power Bands Power bands challenge your muscles by creating resistance in multiple directions. You must stabilise against this resistance to maintain the correct movement pattern for each exercise. The result is increased strength in the targeted muscle group. As an added bonus, stabiliser and support muscles, which are often neglected during traditional training, are also
- [Wrist Weights: Overload Corrections](https://performanceplushealthcare.com.au/wrist-weights-overload-corrections/) - Why Wrist Weights are Useful in Throwing Sports. Light dumbbells have been used in baseball for rehabilitation and catch-all “shoulder programs” for decades. While these modalities have their place, wrist weights do a far better job from a dual-factor perspective – they work well at generating a physiological response and also teach the body to
- [Plyoball Pivot Pick](https://performanceplushealthcare.com.au/plyoball-pivot-pick/) - The Pivot Pick video is part of the Performance Plus Strength and Conditioning Series. They are really useful in teaching the arm to create an effective throwing motion. While standing perpendicular to a solid surface with your throwing arm side facing the target, grip a PlyoCare ball in the throwing hand. Start in the high-cocked position with the forearm slightly supinated. Initiate the throw by pulling the glove-side shoulder around the spine, folding the glove arm downwards and close to the side of the ribcage. Roll the throwing elbow into the driveline by raising the elbow upwards as the mass of the PlyoCare ball pushes the forearm back into layback. Drive the chest forward and unwind the throwing arm by pronating the forearm during internal rotation. Finish with the throwing shoulder forwardly rotated to the target; the ideal throwing arm path will have the throwing hand hit the throwing arm side pants pocket. Do your best to not finish across the body. This drill trains internal rotator and elbow extensor strength, shoulder mobility, and forearm pronator-flexor dynamic strength. Video of this drill must be reviewed on a regular basis to make sure the athlete is forwardly rotating the torso, pronating the forearm correctly (throwing curveballs and sliders with 1kg PlyoCare balls is not uncommon when first starting this due to poor awareness of forearm positioning), and driving the chest forward to maximize linear and rotational velocities.
- [Recovery](https://performanceplushealthcare.com.au/recovery-myofascial/) - Myofascial Care Fascia Muscles are covered in a film called fascia, which made up of tightly packed collagen and elastin fibers. This web of connective tissue can create knots of tissue in overused areas of the body, which is extremely common in baseball pitchers in the areas of eccentric stress – the posterior shoulder being
- [10 Plantar Fasciitis Solutions](https://performanceplushealthcare.com.au/10-plantar-fasciitis-solutions/) - 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
- [Plyometric Exercise](https://performanceplushealthcare.com.au/plyometric-exercise/) - A plyometric exercise is a specialised movement used to create and improve power. Power is when the elements of strength and speed are combined to perform a quick and forceful movement. These movements use the elasticity of muscles to increase the force of the muscles contraction. Plyometric movements are common to a number of sports
- [Roll In Throw](https://performanceplushealthcare.com.au/roll-in-throw/) - This video is part of the Performance Plus Strength and Conditioning Series. Roll-In Throws are a progression beyond Pivot Pickoff Throws, as it involves a dynamic movement with the lower half. The drill was designed to minimise lower half rotation and maximise upper half torso stacking and rotation, as these are the real mechanical keys to throwing high velocities. Stand facing the target with a PlyoCare ball in your throwing hand at waist level. Take a walking step with your throwing side leg with minimal hip rotation, then drive powerfully off this leg leaning your torso slightly backwards as you do so. Bring the PlyoCare ball into the high cocked position using your standard arm action, and as your glove side leg makes contact with the ground, separate your glove and throwing side shoulders by pulling the glove shoulder around the spine and drive the chest forward. This will lay the throwing arm back in external rotation. Unwinding the arm in internal rotation, elbow extension, and forearm pronation, throw the PlyoCare ball to a target approximately mid-chest height. Focus on forwardly rotating the torso and gaining “extension” to the target.
- [Is your arm ready?](https://performanceplushealthcare.com.au/is-your-arm-ready/) - Your arm is only as fast as it can decelerate the throwing action! What does this mean? When we throw a ball hard, there is a bunch of muscles that act to slow down and stop the arm from spinning all the way around; if they didn't it would spin around about 20 times in
- [Sleep and Sport](https://performanceplushealthcare.com.au/sleep-is-sports-most-important-recovery-tool/) - Do your sleeping habits impact on performance? How well do you sleep? Did you know that sleep, or more importantly lack thereof will have a serious impact upon your performance on the baseball diamond. Lack of sleep can come from a variety of ways. Perhaps you’ve just had a baby, you have stress at work,
- [How to avoid Text Neck](https://performanceplushealthcare.com.au/text-neck/) - 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
- [Rotation, Mobility and Stability Screening in Baseball.](https://performanceplushealthcare.com.au/rotation-mobility-and-stability-screening-in-baseball/) - How do we move and why it's important to screen to help us train efficiently.
- [Top 5 things I wish I knew when starting out Physio!](https://performanceplushealthcare.com.au/top-5-things-i-wish-i-knew-when-starting-out-physio/) - I’ve just finished having a final year physiotherapy student in his last placement before graduating. It got me thinking back over 25 years ago to when I was in the same position and what things I would have wished I knew then what I know now. Whilst the profession has changed so much in this
- [How to manage an Achilles Rupture Conservatively?](https://performanceplushealthcare.com.au/achilles-rupture/) - What is an achilles rupture? Achilles rupture is where the achilles tendon that joins the calf to your heel tears. Typically this means surgery; however conservative management is a viable option. The calf muscle is the one that allows us to push down through our toes and raise on our toes. It's really important in
- [The Best Way to Treat Golfers Elbow?](https://performanceplushealthcare.com.au/golfers-elbow/) - Do you experience pain when performing gripping tasks such as washing your hair and holding a pan? These are an indication of golfer’s elbow. Golfer’s elbow is also known as ‘medial epicondylitis’. Golfer’s elbow usually comes on gradually over time and is an uncomfortable niggle in the morning or with aggravating activities before it develops
- [Whats the best way to treat tennis elbow?](https://performanceplushealthcare.com.au/whats-the-best-way-to-treat-tennis-elbow/) - Tennis elbow, also known as lateral epicondylitis, is a common condition that affects people who frequently use their forearms, wrists, and hands.
- [YOU WILL GET BETTER RESULTS IF YOU DON’T SIT ON YOUR BALLS…. Spikey balls that is!](https://performanceplushealthcare.com.au/you-will-get-better-results-if-you-dont-sit-on-your-balls-spikey-balls-that-is/) - The Spikey Ball can give great temporary release to any soft tissue tension you target, so providing your condition is a soft tissue one, releasing soft tissue tension can get you through most challenges. Fascia shrinkage and muscle fibre trigger points are common causes of soft tissue fatigue/tension that result from soft tissue ‘over use’
- [Do you have TEXT NECK?](https://performanceplushealthcare.com.au/do-you-have-text-neck/) - 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
- [Do you know someone with "text neck"?](https://performanceplushealthcare.com.au/do-you-know-someone-with-text-neck/) - 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 your 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
- [Knee Osteoarthritis- I don’t want surgery!](https://performanceplushealthcare.com.au/knee-osteoarthritis-i-dont-want-surgery/) - 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
- [Your back Pain Answered in 8 Key Points.](https://performanceplushealthcare.com.au/your-back-pain-answered-in-8-key-points/) - Back ebookDownload
- [Podiatrist Ben Holland](https://performanceplushealthcare.com.au/we-are-thrilled-to-announce-our-new-podiatrist-ben-holland/) - Feeling that your feet need some love. We have the perfect solution for you, we are thrilled to announce our new Podiatrist Ben Holland is joining the GSSC team. Working on a Monday here at the Clinic, call on 9815 2555 to make a booking.
- [Glenferrie Sports and Spinal](https://performanceplushealthcare.com.au/glenferrie-sports-and-spinal/) - 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
- [Ankle Braces vs taping: What to do after an ankle sprain.](https://performanceplushealthcare.com.au/taping-or-bracing-your-ankle/) - 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
- [STAND UP…MOVE MORE…MORE OFTEN!](https://performanceplushealthcare.com.au/stand-up-and-move-more-often/) - 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
- [Why do I have back pain and how to manage it?](https://performanceplushealthcare.com.au/low-back-pain/) - 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 conditionsRheumatological conditions Injuries can happen when you do something new, different or strenuous, such as lifting heavy items or playing
- [No Excuses!](https://performanceplushealthcare.com.au/no-excuses/) - 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
- [Spring time injuries can be a “pain in the SHIN!”](https://performanceplushealthcare.com.au/spring-time-injuries-can-pain-shin/) - With the sun finally coming out it’s time to dust off the runners and get moving again. What better way to enjoy the Spring air than a walk or a run around one of our beautiful parks and gardens. The key to getting active again is to stay injury free and shin pain is a
- [The Importance of Posture in Rowing](https://performanceplushealthcare.com.au/the-importance-of-posture/) - Rowing is a sport which places great strain on an individuals body especially through their spine and shoulders. The constant bending and extending and pushing and pulling of the spine and shoulders during rowing can cause for aching joints and overused muscles. Therefore the importance of postural mechanics, in combination with the hip and shoulder
- [Anna Boetto; Chinese Medicine](https://performanceplushealthcare.com.au/anna-boetto/) - 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
- [Heathy Food Ideas](https://performanceplushealthcare.com.au/heathy-food-ideas/) - 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
- [Portion Perfection](https://performanceplushealthcare.com.au/426-2/) - 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
- [How Good is your Posture?](https://performanceplushealthcare.com.au/how-good-is-your-posture/) - As a society, in general our posture is declining. Posture is so important in keeping all the muscles and bones in the correct alignment. When this doesn't occur it can lead to pain and injury with can mean a trip to the Physiotherapist. Often, poor posture develops because of accidents or falls. But bad posture
- [What’s your Gut feeling?](https://performanceplushealthcare.com.au/whats-gut-feeling/) - Chances are, it’s not all in your head, and the way you’re feeling … well it’s your gut telling you - something is not right. Gut issues are not fun, I know, I’ve been there. So often though, we try to get the answers from Dr. Google. Don’t get me wrong, we can find some
- [Aged Care Nutrition](https://performanceplushealthcare.com.au/aged-care-nutrition/) - Aged care nutrition importance Nutrition in ageing population is just as important as in the younger community. Adequate nutrition is integral in aged care to ensure maintaining good health, muscle and bone strength. Evidence shows that elderly people are more susceptible to being malnourished due to factors (nutritional and non-nutritional) inherent with ageing. Factors include:
- [IS IT YOUR RUNNING SHOES?](https://performanceplushealthcare.com.au/running-shoes-dean-huffer/) - Along with the widely publicised health and fitness benefits, running is an integral component of many sports. A pair of running shoes “runners” is an essential wardrobe item of athletes. As a piece of training equipment the running shoe’s primary purpose is to protect the foot during the running gait pattern. Though, how well does
- [Fatigue VS Energy](https://performanceplushealthcare.com.au/fatigue-vs-energy/) - What Drives Fatigue? Did you know that only 3% of people demonstrate pathology as the cause of fatigue? Since it is not often the driver, natural health Practitioners can help to alleviate fatigue by looking at other possible functional causes – nutrition, mitochondrial health, detoxification, thyroid, stress and immune support. By targeting these causes, Natural
- [Massage - Get in touch with its many benefits.](https://performanceplushealthcare.com.au/massage-get-touch-many-benefits/) - Massage: Get in touch with its many benefits Massage can be a powerful tool to help you take charge of your health and well-being. As a healing tool, massage has been around for thousands of years in many cultures. Touching is a natural human reaction to pain and stress, and for conveying compassion and support.
- [Hay fever in Athletes](https://performanceplushealthcare.com.au/hay-fever-athletes/) - Summer is finally on the way and many sports enthusiasts are looking forward to getting out in the open air – unless their noses run and their eyes water. After all, athletes suffer from hay fever too. Hay fever can cause the eyes to water, itch or burn and the nose to run. Frequent sneezing
- [Know your limits](https://performanceplushealthcare.com.au/535-2/) - Know your limits Wellness is a massive part of an athletes profile. Most professional athletes are often monitored on how they are feeling physically and mentally to allow their coaches to modify training and performance. Have you ever wondered why sometimes when you train or compete you feel really good and then other times you
- [What is Sesamoid Pain?](https://performanceplushealthcare.com.au/what-is-sesamoid-pain-in-the-foot-and-how-do-i-treat-it/) - HOPPING MAD AFTER THE SUMMER HOLIDAYS? For many of you the working year is getting back into full swing and you probably spent a few hot days over the festive season at the beach or local pool in thongs or even barefoot. For the social butterfly’s amongst you it’s time for champagne and high heels
- [Reading Food Labels](https://performanceplushealthcare.com.au/reading-food-labels/) - Reading front of pack labels can help people to make healthier choices, if they are easy to understand! Understanding how to read the Nutrition Information Panels (NIP) will help you identify healthy choices that are: Lower in Energy (kJ/Cal) Lower in Saturated & Trans Fats Lower in Sugar Lower in Sodium (salt) Higher in Dietary
- [Screening Hips - Squat](https://performanceplushealthcare.com.au/squat-test/) - The Squat test assessment is part of the Performance Plus Assessment Series. To execute the Squat test, place your heels approximately shoulder width and the toes pointed slightly outwards. Drop into a squatting position with your neck neutrally situated, your back flat or slightly arched (not rounded), and knees pushed out. Place your hands straight out at shoulder height. To pass the Squat test, your upper leg must AT LEAST be parallel with the ground. A well-executed squat will have a closed knee angle with the chest up in a strong position with the weight on the heels, not out front (usually accompanied by a collapsed torso).
- [Lateral Bound with Sprint](https://performanceplushealthcare.com.au/lateral-bound-with-sprint/) - This Video is part of the Performance Plus Strengthening Series. The Lateral Bound With Sprint is a good exercise to promote power and speed and is useful in all aspects of baseball. Place 6 cones approx 1-1.5 m apart in two rows. Leap powefully form cone to cone and upon reaching the final cone, sprint powerfully for 70 ft. Walk back to start and repeat 6 times.
- [Pivot Pick Cuff Weights](https://performanceplushealthcare.com.au/pivot-pick-cuff-weight-drill/) - This Video is part of the Performance Plus Strengthening Series. ThePivot Pick Swing is a good exercise to promote strength and control of the arms and is useful in patterning the throwing action. Stand in an athletic position, cuff weights wrapped around the wrists, hands facing forwards. Pivot Pickoff Throws are done with the throwing arm in the “goalpost position” or “high-cocked position” and the other arm extended straight out in front. Turn to the right if you are a right-handed thrower and turn to the left if you are a left-handed thrower, then pull the glove arm back, and after a very slight delay, drive the throwing arm forward and turn the thumb down (pronate the forearm). Shoulder rotation should be heavily emphasised here. Done correctly, the athlete will pronate the forearm and learn to hit his right hip with his right hand (if he throws with his right hand) and will feel a stretch during the delay between glove retraction and throwing arm acceleration. The idea is NOT to follow-through across the body, but rather drive the upper arm in a straight line and pronate the forearm. Keep trunk stable during drill. repeat 3 x 6.
- [Two Arm Swing Drill](https://performanceplushealthcare.com.au/2-arm-swing/) - This Video is part of the Performance Plus Strengthening Series. The two arm swing is a good exercise to promote strength and control of the arms and is useful in patterning the throwing action. Stand in an athletic position, cuff weights wrapped around the wrists, hands facing forwards. Curl hands up over and behind head, cast weights out overhead and control rate of descent. Hands. Keep trunk stable during drill. repeat 3 x 6.
- [Single Leg Dead](https://performanceplushealthcare.com.au/single-leg-dead-lift/) - This Video is part of the Performance Plus Strengthening Series. The Single Leg Dead Lift is a good exercise to promote strength and control of the Legs and Trunk and is useful in all aspects of hitting and throwing. Its a great all round exercises as it works all the muscles in the area. Stand with your knees slightly bent, holding a dumbbell in one hand. Hinge forward at the waist and fully extend the opposite leg out to the rear, lowering the dumbbell towards your shin. Keep your back straight and do not allow your body to rotate. Contract your gluteus and hamstrings and return to a standing position.
- [Kettle Bell Dead Lift](https://performanceplushealthcare.com.au/kettle-bell-dead/) - This Video is part of the Performance Plus Strengthening Series. The Kettle Squat is a good exercise to promote strength and control of the Legs, Pelvis and Trunk and is useful in all aspects of hitting and throwing. Its a great all round exercises as it works all the muscles in the area. Stand with your feet a large pace apart and the kettlebell on the floor in front of you. (You can do it with a plyoball in your hands) Move down into a full squat grasp the kettlebell and then drive your body upwards through your heels. As you raise upwards keep the kettlebell close to your body in a goblet grip with your hands and the weight facing downwards. The movement out of the squat must be a forceful fluid motion using both your legs and hips as one unit and not as individual stages. Keep your back and chest straight and head up, gaze looking forward as you rise and squeeze your buttocks together at the top of the movement. Move back down into the squat and ground the kettlebell at your feet. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 x6 reps.
- [Bent Over Row](https://performanceplushealthcare.com.au/bent-over-row/) - This Video is part of the Performance Plus Strengthening Series. The Row is a good exercise to promote strength and control of the Shoulders, Pelvis and Trunk and is useful in all aspects of hitting and throwing. Its a great all round exercises as it works all the muscles in the area. Commence standing in an athletic position, in a stride position. Stand hinged over at the waist holding a weight (plyoball or kettle) in one hand. Keeping your back aligned, slide your shoulder blades back and down towards your backside. Pull the dumbbell upwards towards the side of your rib cage. Lower the weights back to the starting position. Complete the set on one side before repeating with the opposite arm. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 x6 reps.
- [Pallof Press](https://performanceplushealthcare.com.au/pallof-press-drill/) - This Video is part of the Performance Plus Strengthening Series. The Pallof Press is a good exercise to promote strength and control of the Shoulders and Trunk and is useful in all aspects of hitting and throwing. Its a great all round exercises as it works all the muscles in the area. Commence standing in an athletic position, side on to the wall and band. Pull the band into the midline and then press it forward with out allowing the trunk to rotate. Hold this position for 10 seconds. Keep your breathing regular. Return hands to midline and then allow the band back to resting position. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 x6 reps.
- [Crab Walk Drill](https://performanceplushealthcare.com.au/crab-walk-drill/) - This Video is part of the Performance Plus Strengthening Series. The Crab Walk is a good exercise to promote strength and control of the hips and core and is useful in all aspects of hitting and throwing. Commence standing in an athletic position, with the knees slightly bent and feet facing forward. You can use a band around the knees or feet to increase the difficulty. Take a shuffle step to the side making sure you don’t twist the leg or pelvis. Stabilise the lead leg and then control the rear leg to step back into the athletic position. Continue for 15m and return facing the same way to work the other side. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 6 sets.
- [Half Kneel Overhead Throw Drill](https://performanceplushealthcare.com.au/half-kneel-medball-drill/) - This Video is part of the Performance Plus Rotation Series. The Half Kneel with a Plyoball or Medball is a good exercise to promote rotation and power useful in pitching and throwing. Commence in a 1/2 kneeling position, front on to the wall, opposite knee to throwing arm in a bent up position. Take the ball back overhead, and then initiating with the hips, drive straight forward with the ball using two hands, over a braced front leg. In this drill we are trying to get the body to collapse over a stable lower body. Aim to hit the wall at head height. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
- [Split Stance Medball Drill](https://performanceplushealthcare.com.au/medball-split-stance-drill/) - This Video is part of the Performance Plus Rotation Series. The Split Stance with a Plyoball or Medball is a good exercise to promote rotation and power useful in pitching and throwing. Commence in an athletic front on to the wall with feet in a split stance position. The back foot is side on to the wall and the front foot is facing. Take the ball back overhead, and then initiating with the back foot, drive the ball using two hands, over a braced front leg. In this drill we are trying to get the body to collapse over a stable lower body. Aim to hit the wall at head height. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
- [Medball Shot Put Drill](https://performanceplushealthcare.com.au/medball-shotput-drill/) - This Video is part of the Performance Plus Rotation Series. The Shot Put with a Plyoball or Medball is a good exercise to promote rotation and power useful in bat swing and throwing. Commence in an athletic position side on to the wall. Take the ball back in a slight rotary movement, and then initiating with the hips drive the ball backwards and forward with two hands in a scooping motion. After 3 repetitions, drive the ball into the net, over a braced front leg. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
- [Medball Rocker Scoop Drill](https://performanceplushealthcare.com.au/medball-rocker-scoop-drill/) - This Video is part of the Performance Plus Rotation Series. The Rocker Scoop with a Plyoball or Medball is a good exercise to promote rotation and power useful in bat swing and throwing. Commence in an athletic position side on to the wall. Take the ball back in a slight rotary movement, and then initiating with the hips drive the ball backwards and forward with two hands in a scooping motion. After 3 repetitions, drive the ball into the net, over a braced front leg. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
- [J Band Pull Aparts](https://performanceplushealthcare.com.au/band-pull-apart-recovery-exercises/) - This Video is part of the Performance Plus J Band Cool Down Series. The Pull Apart with J Band is a good exercise to assist the recovery of the Shoulders and Scapula. Commence in an athletic position with the bands held diagonally across the body between the hands. Keeping the arms straight, slowly take apart the hands diagonally across the body. Slowly return to the starting position. Do across each diagonal. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 2 sets of 10 each way.
- [J Band No Money Exercise](https://performanceplushealthcare.com.au/no-money-throwing-recovery-drill/) - This Video is part of the Performance Plus J Band Cool Down Series. The No Money Drill with J Band is a good exercise to assist the recovery of the elbow flexors and wrist supinators. Commence in an athletic position with the bands held between the hands. Keeping the elbows bent and locked to the sides, slowly take apart the hands whilst at the same time rotating the palms up. Slowly return to the starting position. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.
- [J Bands Front Fly Exercises](https://performanceplushealthcare.com.au/front-fly-j-band/) - This Video is part of the Performance Plus J Band Warm-Up Series. The Front Fly with J Band is a good exercise to strengthen and control shoulder movement. It is a really important exercise for the throwing action and helps to stabilise the shoulder blade. Commence in an athletic position face on to the bands. Commence with the shoulder elevated at 90 degrees with out to side. Bring the hands together and then drive then straight up above the head. Ensure you keep the shoulder blades snug during the action. Slowly return to the chest before returning to the starting position. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.
- [J Band Reverse Fly Exercises](https://performanceplushealthcare.com.au/j-band-reverse-fly/) - This Video is part of the Performance Plus J Band Warm-Up Series. The Reverse Fly with J Band is a good exercise to strengthen and control shoulder movement. It is a really important exercise for the throwing action and helps to stabilise the shoulder blade. Commence in an athletic position face on to the bands. Commence with the shoulder elevated at 90 degrees with hands together in front of the chest. Separate the hands and take them straight back and out, level with the torso. Then elevate the hands to meet above the head. Ensure you keep the shoulder blades snug during the action. Slowly return to the side before returning to the starting position. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.
- [J Bands Biceps Curl With Supination](https://performanceplushealthcare.com.au/j-band-bicep-curl/) - This Video is part of the Performance Plus J Band Warm-Up Series. The Bicep Curl with Supination is a good exercise to strengthen and control Elbow and Shoulder Flexion as well as Wrist Supination. It is really useful in improving the throwing action. Commence in an athletic position with facing the bands and your palms facing backwards. Smoothly bend your arms in front of you at the same time turning your hands so that your palms are facing over your shoulders. Return slowly in a controlled manner to the starting position remembering to turn the hands so that now the palms are facing behind you. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.
- [J Band Tricep Curl with Pronation](https://performanceplushealthcare.com.au/tricep-curl-with-pronation/) - This Video is part of the Performance Plus J Band Warm-Up Series. The Tricep Curl with Pronation is a good exercise to strengthen and control elbow and shoulder extension. As there is the pronation component to this exercise, it is really useful in improving the throwing action. Commence in an athletic position with your back to the bands and your palms facing backwards. Smoothly extend your arms in front of you at the same time turning your hands so that your palms are facing the ground. Return slowly in a controlled manner to the starting position remembering to turn the hands so that now the palms are facing over the shoulder. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.
- [J Band Shoulder Stability with Retraction](https://performanceplushealthcare.com.au/scapular-stability/) - This Video is part of the Performance Plus J Band Warm-Up Series. The Scapular Stability with Shoulder Retraction Exercise is a good dynamic stability exercise to assist with control of the shoulder blade. Work at keeping the shoulder blade back and snug as you pull your arms back. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.
- [Long Toss with Kinetic Chain Exercises](https://performanceplushealthcare.com.au/long-toss-with-kinetic-chain-exercises-performance-plus/) - 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.
- [Interval Running Training for Baseball](https://performanceplushealthcare.com.au/interval-running-training-for-baseball/) - Interval training is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity. Varying the intensity of effort exercises the heart muscle, providing a cardiovascular workout, improving aerobic capacity and permitting
- [Anatomy of Throwers](https://performanceplushealthcare.com.au/the-joy-of-six-british-and-american-heavyweight-boxing-rivalries/) - Performance Plus is very precise in the wording of human movement, so here are few diagrams that cover the basic movements of the arm and muscles involved with throwing! Pronation and Supination This is the movement of putting the palm up and down. Planes of Movement Flexion - decreasing the angle in the saggital plane
- [FABER Assessment](https://performanceplushealthcare.com.au/faber-test/) - The FABER test assessment is part of the Performance Plus Assessment Series. To execute the FABER test, lay on your back and bring your right knee to your stomach/chest. Externally rotate your hip by moving the knee sideways towards the ground and place your right ankle just above your left knee. Lower your right knee toward the ground without “hiking” your hips in a compensatory motion. To pass the FABER test, the knee must be close to the floor (about 2-4 inches) while lying flat on your back and without over-rotating around your hips. Repeat for each leg.
- [Screening Lateral Jump](https://performanceplushealthcare.com.au/screening-lateral-jump/) - The Lateral Broad jump is part of the Performance Plus Screening Series. The standing lateral jump is similar to the standing broad jump except you will be standing sideways when you execute this unilateral jump. If you are right- handed, turn so the edge of your left foot touches the starting line, then swing your left leg across your body and explosively push off your right leg. Land on your left leg and plant. Remain standing. The ending measurement is done off the outside edge of your left foot. (Reverse for left-handed pitchers.) The point is to explosively drive laterally off the posting leg in the delivery. Give it a few shots and record your best for the day.
- [Screening Broad Jump](https://performanceplushealthcare.com.au/screening-broad-jump/) - The Standing Broad jump is part of the Performance Plus Assessment and screening series. The standing broad jump is similar to the standing vertical jump and is tested at the NFL Combine as a premier metric for power and speed-strength. To test, simply stand on a marked line with your feet pointing forward with the toes on the line. Jump. The final measurement is done at the heels, not the toes – so it’s from your toes at the starting position and the back of the heel at the landing position. Test this 2-5 times until you get your maximum distance, then record it for future use.
- [Assessment Bat Exit Velocity](https://performanceplushealthcare.com.au/assessment-bat-exit-velocity/) - The following video on Bat Exit Velocity is part of the Performance Plus Screening Series. To measure Bat Exit velocity you will need a radar. We suggest the Pocket radar. Its important to use the same radar for all testing to maintain consistency. To measure have the Radar about 4 meters behind the contact point. Its really important to have the radar facing the path of the ball flight (so the radar will be angled slightly upwards.) Take the average of 3 hits.
- [Assessment Throwing Velocity](https://performanceplushealthcare.com.au/assessment-throwing-velocity/) - The Throwing Velocity Video is part of the Performance Plus Screening Series. Throwing velocity can be measured in many ways. our preferred way involves using a pocket radar and standing behind a net in alignment with the thrower and measuring the speed of the throw. Take the average of 3 throws. Make sure the player has suitably warmed up prior to this test.
- [Plyocare Rocker Drill](https://performanceplushealthcare.com.au/plyocare-rocker-drill/) - The Rocker Throw video is part of the Performance Plus Strength and Conditoning Series, this drill emphasizes the linear momentum and the importance of the lead leg block. Stand with a PlyoCare ball in the throwing hand, facing away from the target with the glove side pointing at the target. Rock forwards into the glove side leg, then backwards into the throwing side leg, then explode off the back leg while putting force into the ground with the lead leg. Throw the PlyoCare ball as usual to a mid-chest high target, driving off that lead leg. Rocker Throws help the athlete feel how the strong lead leg block contributes significantly to torso rotation.
- [Wind Up Drill](https://performanceplushealthcare.com.au/wind-up-drill/) - The Walking Windup drill is part of the Performance Plus Strength and Conditioning Series. Walking Windup Throws are a progression off the Roll-In Throws, which teaches the unwinding of the lower half and how it contributes to the upper half. By using a step-step-rotate pattern, the athlete begins to understand the interconnection between ground reaction forces, hip rotation, and torso rotation in the delivery. This drill is done with lighter PlyoCare balls to more closely mimic the actual delivery. Stand with a PlyoCare ball in the throwing hand, facing the target. Step with your glove side foot, then plant the throwing side foot into the ground as you bring the glove side foot up into the drifting “balance” position. Lean the torso back slightly as you drift through the traditional balance position, using the momentum of the step to continue through the linear portion of the delivery. Begin striding to the plate and unwind the counter-rotation that was initiated earlier in the delivery, then throw the PlyoCare ball to a mid-chest high target.
- [Hip 90/90 Stretch](https://performanceplushealthcare.com.au/seated-90-stretch/) - The Seated 90 Stretch is Part of the Performance Plus stretching Series. Its really effective at stretching out the hips which can get really tight from baseball. To perform the stretch, Sit upright in a chair. Cross the ankle of the affected leg over the opposite thigh just above the knee. Lean forwards, bending from the hip. Increase the stretch by placing your hand on the inside of the affected knee, and apply some downwards pressure. Do not round your back whilst you hold this position. Hold for 20 seconds and repeat 3 times each leg.
- [Quad Stretch](https://performanceplushealthcare.com.au/quad-stretch/) - The Quad Stretch is part of the Performance Plus Stretching Series. To perform the stretch, Stand up straight, close to a wall or supportive surface. Bend your knee on the affected leg, taking your heel towards your buttock. Hold onto the top of your foot with your hand, and gently pull your heel closer in towards your buttock, until you feel a stretch in the front of your thigh. Ensure you keep your knees together. Hold this position for 20 seconds and repeat on each leg 3 times..
- [Sumo Stretch](https://performanceplushealthcare.com.au/sumo-stretch/) - The Sumo Squat Stretch is part of the Performance plus Stretching Series. Its a really useful stretch to loosen the lower back hips and calves. Stand with your feet shoulder-width apart, and squat down between your legs with your knees turned out. Put your fingers underneath your toes for balance, and bring your chest up. Push your elbows into your thighs to push the knees out further, stretching the inside of your thighs. Hold for 20 seconds and repeat 3 times
- [Cobra Stretch](https://performanceplushealthcare.com.au/cobra-stretch/) - The Cobra Stretch is part of the Performance plus Stretching Series. Its a really useful stretch to loosen the lower back and pelvis. Start position is lying face down on the floor in the prone position as if ready to start a push up but keeping the hip and legs in contact with the floor. From the prone position, gently press up using the arms and shoulders keeping the legs, pelvis, and lower abdomen in contact with the floor. Perform the exercise in a slowly to the end of the movement range and then pause briefly, rather than holding as if performing a traditional static stretch. Repeat 10 times
- [Wrist and Elbow Extension Stretch](https://performanceplushealthcare.com.au/wrist-and-elbow-extension-stretch/) - The Wrist and Elbow Extension Stretch is part of the Performance Plus Stretching Series. It is a really important stretch in maintaining arm health. Start in a seated or standing position. Bring your arm out in front of you, keeping your elbow straight and wrist and fingers relaxed. Use your opposite hand to stretch the wrist and fingers back so that your palm faces in. Hold this position in a stretch for 20 seconds before relaxing the arm. Repeat 3 times each arm.
- [Horizontal Adduction Stretch](https://performanceplushealthcare.com.au/horizontal-adduction-stretch/) - The Wrist and Elbow Extension Stretch is part of the Performance Plus Stretching Series. It is a really important stretch in maintaining arm health. Stand upright and prepare to start the shoulder stretch exercise. This exercise stretches the muscles in your upper arm, upper back and shoulder and can be performed either sitting or standing. Move your arm across your chest at the height of your shoulder. Use your other hand to gently hold your elbow and pull the arm a little further across. You should feel the stretch across the back of your arm and shoulder. Hold this position for 20 seconds and return to the start position and repeat to the other side. Complete twice each arm.
- [Thoracic Stretch](https://performanceplushealthcare.com.au/thoracic-stretch/) - The Thoracic Stretch is Part of the Performance Plus Stretching Series. It is a great stretch to provide mid back mobility which is really useful in all aspects of throwing and hitting. Start on your hands and knees, with your hands under your shoulders and knees under your hips. Take one hand off the floor and reach in and through between your other arm and your legs. Allow your body and head to follow, moving your shoulder down towards the floor as your hand reaches through. You should feel a stretch down your side, your shoulder blade and neck. Hold this position for a few seconds, and then return to the starting position. Reach your arm out to the other side, and then up towards the ceiling. Follow the movement of your hand with your head, twisting in the other direction to look up towards the ceiling. Hold this position, and then repeat the sequence. Repeat 10 times each way. 1 rep2 reps3 reps4 reps5 reps6 reps7 reps8 reps9 reps10 reps11 reps12 reps13 reps14 reps15 reps16 reps17 reps18 reps19 reps20 reps21 reps22 reps23 reps24 reps25 reps26 reps27 reps28 reps29 reps30 reps31 reps32 reps33 reps34 reps35 reps36 reps37 reps38 reps39 reps40 reps 1 set2 sets3 sets4 sets5 sets6 sets7 sets8 sets9 sets10 sets11 sets12 sets13 sets14 sets15 sets
- [Hamstring Myofascial Release](https://performanceplushealthcare.com.au/hamstring-myofascial-release/) - The Hamstring Myofascial Release is part of the Performance Plus Stretching Series. Take the foam roller and place it underneath the back of your affected thigh. Cross the other leg over the top in order to apply more pressure to the movement. Lift yourself up onto your hands and roll forward and backwards along the hamstring muscle on the back of the leg. Do not roll onto the back of the knee with the foam roller.
- [ITB / TFL Myofascial Release](https://performanceplushealthcare.com.au/itb-tfl-rolling/) - The ITB / TFL Myofascial Release is part of the Performance Plus Stretching Series..Lie on your affected side and place the foam roller underneath the IT band. Cross the top leg over the front of the lower leg to help you move back and forth. Roll from just below the boney bit of your hip, to just above the knee joint. Do not roll over bone on a foam roller, stay on the soft tissue.
- [Quads Myofascial Release](https://performanceplushealthcare.com.au/quads-myofascial-release/) - The Quadricepts Myofascial Release is part of the Performance Plus Stretching Series. Lie on your front and place the foam roller underneath your leg. Bend the opposite leg and bring it out to the side to help you move back and forth. Roll the entire length of the thigh muscle, staying off the knee joint.
- [Calves Myofascial Release](https://performanceplushealthcare.com.au/calves-myofascial-release/) - The Calf Myofascial Release is part of the Performance Plus Stretching Series. Place the foam roller underneath your calf. Take the other leg and cross it over so it is resting on your shin in order to apply extra pressure. Balance yourself with your hands as you lift your legs and feet off the floor. Roll back and forth along the calf muscle.
- [Gluteals Myofascial Release](https://performanceplushealthcare.com.au/gluteals-myofascial-release/) - The Gluteal Myofascial Release is part of the Performance Plus Stretching Series. Place the ball on the floor and position your affected buttock on the ball. Using your arms, move your buttock over the ball. You can vary the amount of pressure through your gluteal region by changing the amount of weight you place through your arms. When you find a particularly tender area, hold this position, or slide the lower leg up and down increasing the pressure through the ball.
- [Foot Myofascial Release](https://performanceplushealthcare.com.au/foot-myofascial-release/) - The Foot Myofascial Release is part of the Performance Plus Stretching Series. the most simple of all rolling exercises, simply take your shoe off and roll the ball on the underside of your foot. Increase the pressure as much as required.
- [Triceps Myofascial Release](https://performanceplushealthcare.com.au/triceps-myofascial-release/) - The Triceps Myofascial Release is part of the Performance Plus Stretching Series. Lie on your side with the arm above your head and the elbow bent up.place the ball at the back of your arm and roll it up and down the backside of your arm. You can use your legs to help you move.
- [Pectoral Myofascial Release](https://performanceplushealthcare.com.au/pectoral-myofascial-release/) - The Pectoral Myofascial Release is part of the Performance Plus Stretching Series. Lie down on your stomach with your arm up and out tot he side. Take the ball and put it underneath the muscle at the front of your chest, near your shoulder. Rock the body forward and back over the ball. From that position you can also move your arm in a sweeping motion above the head. Return the arm to the starting position and repeat. Make sure to stay strictly on the soft muscular part of the chest.
- [Lats Myofascial Release](https://performanceplushealthcare.com.au/lats-myofascial-release/) - The Latissimus Dorsi Myofascial Release is part of the Performance Plus Stretching Series. Lie on your affected side on a mat with your knees bent. Place a ball or foam roller under your arm, just below the arm pit. Stretch your arm out on top, turning the palm upwards. Keeping your hips on the floor, use the strength through your legs to move the foam roller from just below your arm pit, in to your upper arm. If you feel any tender spots, hold the position there.
- [Thoracic Spine Myofascial Release](https://performanceplushealthcare.com.au/thoracic-spine-myofascial-release/) - The Thoracic Myofascial Release is part of the Performance Plus Stretching Series. Lie with a foam roller in your mid-back, and hug your arms across your chest to open up the upper back. Lift your hips off the mat, and roll back and forth, pushing with your legs.
- [Posterior Shoulder Myofascial Release](https://performanceplushealthcare.com.au/posterior-shoulder-myofascial-release/) - The Posterior Shoulder Myofascial Release is part of the Performance Plus Stretching Series. Lie on your side with your arm out in front of you. Place the ball at the back of your shoulder and find the tight point. You can then rock bak and up and down on the spot. Alternatively you can move your arm up and down above your head.
- [Medial Scapula Myofascial Release](https://performanceplushealthcare.com.au/medial-scapula-myofascial-release/) - The Medial Scapula Border Myofascial Release is part of the Performance Plus Stretching Series. This stretch can be done 2 ways. You can do it lying on a ball placed on the inside border of your shoulder blade between it and the spine. Bend your knees up and use your feet to rock back and forward on the ball. Alternatively, lean against a wall with a ball in the same spot. Gently bend up and down on your knees to perform the release.
- [Elbow and Forearm Myofascial Release](https://performanceplushealthcare.com.au/elbow-and-forearm-myofascial-release/) - The Elbow and Forearm Myofascial Release is part of the Performance Plus Stretching Series. Lie on your stomach with your arm bent up above your head. Place the ball under your forearm and roll it up and down by bending and straightening the arm.
- [Do your sleeping habits impact on your  performance?](https://performanceplushealthcare.com.au/do-your-sleeping-habits-impact-on-your-performance/) - Do your sleeping habits impact on performance? How well do you sleep? Did you know that sleep, or more importantly lack thereof will have a serious impact upon your performance on the baseball diamond. Lack of sleep can come from a variety of ways. Perhaps you’ve just had a baby, you have stress at work,
- [FINGER PAIN](https://performanceplushealthcare.com.au/finger-pain/) - Glenferrie Sports and Spinals Hand Therapist Hamish Anderson discusses finger injuries and how to manage them. So you were kicking the footy, or bouncing a basketball, when the ball collected the end of your finger and it really hurt. Now your finger is swollen and hurts to move. What do you do? How do I
- [Finger Injuries](https://performanceplushealthcare.com.au/finger-injuries/) - Glenferrie Sports and Spinals Hand Therapist Hamish Anderson discusses finger injuries and the importance of early management to promote quick return to function watch Hamish Anderson talk on finger injuries 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,
- [ACL Mini Series - Part 1: Who is at risk of ACL tears and why?](https://performanceplushealthcare.com.au/acl-mini-series-part-1-who-is-at-risk-of-acl-tears-and-why/) - Is it just us or does it seem like after a year off from organised sport, injuries are hitting us harder than ever? At Glenferrie Sports and Spinal, we are seeing a number of sore knees come through our doors- everything from a grumbly meniscus to the overworked patellar tendon. However, arguably one of the
- [ACL Mini Series: Part 2 - To surgery or not to surgery?](https://performanceplushealthcare.com.au/acl-mini-series-part-2-to-surgery-or-not-to-surgery/) - So I’ve gone and done my ACL- what now?! You may be thinking that surgical ACL reconstruction is your only option, however did you know that: Both operative and non-operative strategies are considered appropriate treatment options by healthcare experts. In fact, we know that about 5 out of 10 individuals will return to a high
- [Fingers versus Footballs](https://performanceplushealthcare.com.au/fingers-versus-footballs/) - Ouch! It seems to me that this season has resulted in a greater number of finger injuries related to football. This is happening at all levels with one VFLW team having 15 of the players on their list with injured hands at one stage! Whilst it is fantastic that footy is back, it’s not so
- [What are shin splints? And do you suffer from them?](https://performanceplushealthcare.com.au/what-are-shin-splints-and-do-you-suffer-from-them/) - Medial tibial stress syndrome also known as shin splints is pain along the shaft of the tibia (usually at the inside of the shin). This syndrome is often seen in active athletes who participate in activities such as running or high impact sports such as basketball, football or netball. Shin splints occur when there are
- [Neck Pain & how to get rid of it](https://performanceplushealthcare.com.au/neck-pain-how-to-get-rid-of-it/) - Neck Pain can be a debilitating health problem. Your head is heavy and balanced on a narrow support made up of seven bones called vertebrae. The vertebrae are separated from each other by discs, stabilised by joints and ligaments and moved by muscles. Because the neck is so mobile, it is easily damaged. Onset of
- [How To Identify If You Have A Sprained Foot?](https://performanceplushealthcare.com.au/sprained-foot/) - As winter sports start up again, we been seeing more and more Sprained Foot injuries. We thought we should shed some light on the injury so you can identify the symptoms and insure you are receiving the correct treatment. So what does it mean if I’ve sprained my foot? Great question, the term sprain is
- [Why Rehabilitation is just like a Fairytale!](https://performanceplushealthcare.com.au/why-rehabilitation-is-just-like-a-fairytale/) - Rehabilitation is a complex thing but just like the fairytale Goldilocks and the Three Bears, if you get it just right it can be quite simple. Just like Goldilocks, finding a fair middle ground is best. I find that the people who go too hard with their exercises do the worst at rehab. All you
- [ACL Mini Series Part 3: What to expect after ACL surgery?](https://performanceplushealthcare.com.au/acl-mini-series-part-3-what-to-expect-after-acl-surgery/) - Setting SMART ( Specific- Measurable- Attainable- Relevant- Time-based) goals is the hallmark of a good rehabilitation program, and recovery after ACL Reconstruction should be no different. In preparation for your surgery it is important to arm yourself with realistic expectations about the journey ahead and understand that the rehabilitation process is never a straight line,
- [The benefits of exercise in lockdown](https://performanceplushealthcare.com.au/the-benefits-of-exercise-in-lockdown/) - Everyone has dealt with lockdown differently. It has created significant changes to a lot of our lives and impacted us in many ways. Whether you’re working from home, trying to home school kids, or struggling financially with business, everyone has their own unique experience. On top of all of this, gyms have been shut, and
- [Getting back into exercise](https://performanceplushealthcare.com.au/getting-back-into-exercise/) - We now know about the benefits of physical activity, but it can seem overwhelming to start, especially in these times when we have lost our routine. Below I have listed a few ways to help support bridging this gap and important considerations to remember when starting. Start slowly and build up progressively: people often make
- [Top 3 positions in the bed...](https://performanceplushealthcare.com.au/top-3-positions-in-the-bed/) - Sleeping Positions and how it affects your body? 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. Are
- [How to prevent falls](https://performanceplushealthcare.com.au/how-to-prevent-falls/) - Falls are an ominous yet very real part of life for people over 65 and many fallscan be prevented once the causes are determined. Over 400 risk factors leadingto falling have been identified including lack of physical activity resulting in lossof muscle tone, decreased bone mass, poor balance, and reduced flexibility;impaired vision, medications, disease including
- [Have you just had elbow surgery?](https://performanceplushealthcare.com.au/have-you-just-had-elbow-surgery/) - Download our post surgery handbook for all pre and post surgery information. Download Section 1: Pre-Operative Information Section 2: Basic Elbow Anatomy: Which tissues may be involved? Section 3: Indications for elbow surgery: Why operate? Section 4: Elbow Surgery: What does it involve? Section 5: Elbow Arthroscopy and CPM Section 6: Post Operative Recovery & Rehabilitation Contact us if
- [The Forgotten COVID impact.](https://performanceplushealthcare.com.au/the-forgotten-covid-impact/) - After going through 18 months of COVID, there is a long list of things we have been continually bombarded with by the media. Most of them are not too good.However there are some other things that I am seeing as a physiotherapist in my Hawthorn Clinic. These things are quite significant and may have long
- [All you need to know about Spondylolisthesis in 2 minutes?](https://performanceplushealthcare.com.au/spondylolisthesis-in-2-minutes/) - After consulting with your GP on that persistent back pain that’s been driving your crazy for ages, you’ve been given the diagnosis of “Spondylolisthesis”- or Spondy for short. If all you understand about this condition is that it’s a mouthful, then you’ve come to the right place. In this 2-minute read we’ll give you a
- [What is Bio-psychosocial therapy (BPS)?](https://performanceplushealthcare.com.au/what-is-bio-psychosocial-therapy-bps/) - Bio-psychosocial therapy (BPS) is a holistic approach to pain management that considers the complex interplay between biological, psychological, and social factors that contribute to a person's pain experience. Unlike traditional treatments that solely focus on physical aspects, BPS looks at the whole person and aims to reduce pain and improve quality of life. In this
- [How to Treat a Disc Bulge?](https://performanceplushealthcare.com.au/what-does-having-a-disc-bulge-mean/) - As a physiotherapist, I often work with patients who are experiencing disc bulges. This spinal condition can be painful and can impact daily life, but there are ways to manage symptoms and improve overall function. Here are some physiotherapy tips to help you cope with a disc bulge: Stay Active Physical activity is essential for
- [What is the pain in the side of my hip?](https://performanceplushealthcare.com.au/what-is-the-pain-in-the-side-of-my-hip/) - Lateral hip pain, also known as greater trochanteric pain syndrome, is a common condition that can significantly impact a person's quality of life. It is essential to seek physiotherapy management for lateral hip pain to ensure the best possible outcome. According to a systematic review published in the Journal of Orthopaedic and Sports Physical Therapy,
- [Whats the best way to treat a hamstring?](https://performanceplushealthcare.com.au/whats-the-best-way-to-treat-a-hamstring/) - Hamstring Tears: Causes, Symptoms, and Treatments Hamstring tears are a common injury among athletes and individuals who participate in physical activities that require intense muscle movements. A hamstring tear refers to the partial or complete rupture of one or more of the three muscles located in the back of the thigh: the biceps femoris, semimembranosus,
- [What's the best way to manage my plantar fasciitis?](https://performanceplushealthcare.com.au/whats-the-best-way-to-manage-my-plantar-fasciitis/) - Plantar fasciitis is a common condition that affects the feet, causing pain and discomfort in the heel or arch of the foot. It is estimated that up to 10% of the population will experience plantar fasciitis at some point in their lives. Fortunately, physiotherapy is an effective treatment for plantar fasciitis. Here are some evidence-based
- [How to Best Treat Biceps Pain](https://performanceplushealthcare.com.au/how-to-best-treat-biceps-pain/) - Biceps tendinopathy is a common condition that affects the tendons of the biceps muscle. It is often caused by overuse or repetitive strain and can lead to pain and weakness in the affected area. As a physiotherapy patient, it's essential to understand the causes, symptoms, and treatment options for biceps tendinopathy. Causes of Biceps Tendinopathy:
- [The Top Five Ways to Manage Your Knee Pain](https://performanceplushealthcare.com.au/the-top-five-ways-to-manage-your-knee-pain/) - If you are suffering with knee arthritis, you are not alone. Knee arthritis is a common condition that affects millions of people worldwide. Arthritis is a degenerative joint disease that can cause pain, stiffness, and swelling in the affected joint. In the case of knee arthritis, the pain and stiffness are usually located around the
- [Whats the best way to treat tendon pain?](https://performanceplushealthcare.com.au/whats-the-best-way-to-treat-tendon-pain/) - Tendinopathies are a common problem among athletes, particularly in sports that involve repetitive overuse of a specific joint or muscle group. Tendinopathies can be divided into two categories: insertional tendinopathies and mid-substance tendinopathies. Insertional tendinopathies involve the attachment of the tendon to the bone, while mid-substance tendinopathies occur within the body of the tendon. Although
- [How to manage achilles tendinopathy the best way?](https://performanceplushealthcare.com.au/how-to-manage-achilles-tendinopathy-the-best-way/) - Achilles tendinopathy is a common condition that affects the Achilles tendon, which connects your calf muscles to your heel bone. It can cause pain and stiffness in the affected area, making it difficult to walk or perform daily activities. Fortunately, physiotherapy can be an effective treatment option for Achilles tendinopathy. What is Achilles Tendinopathy? Achilles
- [What is Dry Needling? How to Accelerate Recovery](https://performanceplushealthcare.com.au/what-is-dry-needling-how-to-accelerate-recovery/) - Introduction: What is Dry Needling Therapy? If you've ever searched for effective treatments for muscle pain, stiffness, or sports injuries, you may have come across the term "dry needling." Highly sought-after in physiotherapy circles, dry needling has seen a surge in popularity. But what is dry needling, and how can it help accelerate injury recovery?
- [There’s this snapping in my hip, and it’s bothering me!](https://performanceplushealthcare.com.au/theres-this-snapping-in-my-hip-and-its-bothering-me/) - Well, it is likely that you have snapping hip syndrome, otherwise also known as Coxa Saltans. What is snapping hip syndrome? Snapping hip syndrome (SHS) is when there is a flicking sensation and/or audible “snap” or “click” noise in or around the hip with movement. For some people it is just annoying. But for others

## Pages

- [Home](https://performanceplushealthcare.com.au/) - Performance Plus Healthcare
- [About](https://performanceplushealthcare.com.au/about/) - Performance Plus Healthcare is a Multidisciplinary Allied Health Business servicing the South Eastern Suburbs. P+ have Clinics situated in Hawthorn, Fitzroy North and Rowville and staff service Glenferrie Surgical Centre and Waverley Private Hospital Orthopaedic, Maternity and Neurosurgery patients. This means they are well qualified to look after all your Physical needs. Experienced staff members
- [Can I have a TELEHEALTH appointment?](https://performanceplushealthcare.com.au/telehealth/) - Do you prefer to get advice from your home?Do you find it difficult to get to one of our clinics?Is it hard to make the time to come to an appointment? Have you thought about TELEHEALTH? Our practitioners are all able to assist you over the phone or via an online appointment. Give us a
- [Privacy Policy](https://performanceplushealthcare.com.au/privacy-policy/) - Privacy Policy and Terms of Use Privacy Policy The Performance Plus has created this privacy statement in order to demonstrate our firm and continuing commitment to the privacy of personal information provided by those visiting and interacting with this web site. We hold the privacy of your personal information in the highest regard. The following
- [We can make your BACK PAIN go away!](https://performanceplushealthcare.com.au/we-can-make-your-back-pain-go-away/) - Welcome to Glenferrie Sports and Spinal - Your Solution to Back Pain, Sciatica and Disc Bulges Say goodbye to persistent back pain and hello to a life of comfort with Glenferrie Sports and Spinal. Our expert physiotherapists are here to guide you every step of your journey towards a pain-free life. Don't Let Back Pain
- [Testimonials](https://performanceplushealthcare.com.au/testimonials/)
- [FAQ](https://performanceplushealthcare.com.au/faq/)
- [Videos](https://performanceplushealthcare.com.au/videos/) - Educational VIdeo Content
- [Performance Plus](https://performanceplushealthcare.com.au/performance-plus/) - (03) 9815 2555 Appointments by request or Online
- [Cookie Policy (EU)](https://performanceplushealthcare.com.au/cookie-policy-eu/)

## Members

- [Chris Burns](https://performanceplushealthcare.com.au/member/chris-burns/) - After beginning his career as a sports scientist and personal trainer, Chris made it his mission to excel in everything he does. He started by developing a high-performance sprint and marathon kayaking squad, where he coached athletes to national medals and even world championship performances. During this time, his passion for healthcare grew, leading him to pursue exercise physiology so he could apply his skills to the everyday athlete. Drawing on his knowledge, Chris has helped hundreds of people achieve their health goals and accomplish incredible milestones, such as walking the Camino Trail in Italy, deadlifting 130kg, running their first 5km, and much more. His dedication to knowledge and results continues to grow, and he remains committed to lifelong learning and professional development.School where she developed an appreciation for biomechanics, movement and injury prevention. This background shapes her approach to treatment, focusing on movement-based therapies combined with manual techniques to support recovery.
- [Sarah Forsyth](https://performanceplushealthcare.com.au/member/sarah-forsyth/) - Sarah is an APA Titled Sports and Exercise Physiotherapist who completed her Master of Sports and Exercise Physiotherapy at La Trobe University in Melbourne.
- [Dr Tanja Nishibata](https://performanceplushealthcare.com.au/member/tanja-nishibata/) - Dr Tanja Nishibata is Performance Plus Healthcare's Chiropractor
- [Matt Hopkinson](https://performanceplushealthcare.com.au/member/matt-hopkinson/) - Matt has extensive experience working across Orthopaedic and Sports Physiotherapy. Starting at the Alfred Hospital, he has worked both...
- [Darcey Newton](https://performanceplushealthcare.com.au/member/darcey-newton/) - Darcey Newton is a Physiotherapist with Performance Plus Healthcare. Before studying physiotherapy, Darcey was as a classical ballet dancer, attending the Victorian College of the Arts Secondary School where she developed an appreciation for biomechanics, movement and injury prevention. This background shapes her approach to treatment, focusing on movement-based therapies combined with manual techniques to support recovery.
- [Samara Nanayakkara](https://performanceplushealthcare.com.au/member/samara-nanayakkara/) - Samara Nanayakkara, aka the Lady Parts Physio is the Pelvic Floor & Maternal Health Physio at Performance Plus Healthcare. Her calling to help people through the most intimate times of their lives sprung from her own secret & lonely struggle with pelvic pain, pre – menstrual dysphoric disorder (PMDD) & hormone imbalances. Years of her
- [Louise Howe](https://performanceplushealthcare.com.au/member/louise-howe/) - Louise is a physiotherapist with over 30 years experience in both the public hospital system and private practice. Her areas of interest include paediatrics, women’s health, headaches & whiplash, postural training, acute & chronic musculoskeletal and medical conditions (including respiratory problems) , injury prevention and tendinopathy management. She enjoys assisting those undergoing surgery from prehab
- [Yani Vo](https://performanceplushealthcare.com.au/member/yani-vo/) - Yani obtained her Bachelor of Physiotherapy from Monash University in 2012. She has been working as a musculoskeletal physiotherapist in the Rowville community for over 10 years. She has a special interest in treating spinal injuries including disc bulges, spinal/disc degeneration and nerve compression/sciatica. She uses an array of different treatment modalities manual therapy, manipulative
- [Juergen Toelle](https://performanceplushealthcare.com.au/member/juergen-toelle/) - Juergen is a German/Australian Physiotherapist and Rehabilitation Coach with over 20 years of experience. His area of expertise lies in the treatment, prevention, and management of various sporting injuries and rehabilitation, working with, but not limited to, elite athletes. Juergen spent six years as a physiotherapist for SV Werder Bremen in the 1st Bundesliga (UEFA
- [Ben Holland](https://performanceplushealthcare.com.au/member/ben-holland/) - Ben, a seasoned Podiatrist with 17 years of elite-level experience, specializes in lower limb injury treatment, biomechanical analysis, and injury prevention...
- [Hanna Miguel](https://performanceplushealthcare.com.au/member/hanna-miguel/) - Reception / Social Media
- [Hazel Joseph](https://performanceplushealthcare.com.au/member/hazel-joseph/) - The heart beat of Performance Plus, Hazel is our office manager. A whizz at spreadsheet, she keeps us all on our toes and organises all the back end stuff that makes a clinic shine.
- [Nicholas Hansen](https://performanceplushealthcare.com.au/member/nicholas-hansen/) - Over the course of his career, Nicholas has worked in multiple aspects of private practice and has treated clients from many different settings.
- [Linda Francavilla](https://performanceplushealthcare.com.au/member/linda-francavilla/) - Linda joined the GSSC team as our full-time receptionist in February 2023! She has extensive reception experience predominantly in law firms. Linda loves interacting with customers and with her colleagues...
- [Kseniya Vazayanska](https://performanceplushealthcare.com.au/member/kseniya-vazayanska/) - Kseniya is a Doctor of Physiotherapy graduate from Melbourne University with a strong background in exercise physiology and strength and ...

## Clinics

- [Hawthorn Aquatic Leisure Centre (HALC)](https://performanceplushealthcare.com.au/clinic/hawthorn-aquatic-centre/) - Our main clinic is located within the Hawthorn Aquatic and Leisure Centre. This gives us access to their full gym facilities, as well as the hydrotherapy and lap pools. With Physiotherapy, Podiatry, Remedial Massage, on site we have all you need under one roof.
- [Rowville](https://performanceplushealthcare.com.au/clinic/rowville/) - Looking for expert allied health care in Rowville? Visit our clinic at the Rowville Health Complex for physiotherapy, women's health, and more.
- [Fitzroy North](https://performanceplushealthcare.com.au/clinic/fitzroy-north-opening-march-18th/) - We are excited to be opening up a Physiotherapy service within the Fitzroy North Medical Clinic. The Fitzroy North Medical Clinic is an Holistic Medical Practice that prides itself on providing Quality, Collaborative, Integrative, Patient-Centred and Evidence-Based Health Care Services to our local community. It blends perfectly with Performance Plus. Performance Plus Healthcare Fitzroy North

## Services

- [Physiotherapy](https://performanceplushealthcare.com.au/service/physiotherapy/) - Physiotherapy is a profession which helps people affected by injury, illness or disability through movement and exercise, manual therapy, education and advice.
- [Women's Health Physio](https://performanceplushealthcare.com.au/service/womens-health-physiotherapy/) - Physiotherapy aimed at treating pelvic floor disorders, sexual health, pelvic pain, incontinence and issues arising from pregnancy.
- [Remedial Massage](https://performanceplushealthcare.com.au/service/massage/) - Targeted massage treatment ideal for those with chronic pain and injuries that require correct diagnoses and management.
- [Clinical Pilates](https://performanceplushealthcare.com.au/service/clinical-pilates/) - An evidence based method of specific exercises adapted from Pilates by Physio's.
- [Chiropractic](https://performanceplushealthcare.com.au/service/chiropractic/) - Chiropractic is a form of alternative medicine concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, especially of the spine.
- [Exercise Physiology](https://performanceplushealthcare.com.au/service/exercise-physiology/) - Therapy involving specific clinical exercise programs as well as coaching and education for health and rehabilitation.
- [Pilates](https://performanceplushealthcare.com.au/service/pilates/) - Mind body exercise developed by Joseph Pilates designed to increase muscle strength and endurance as well as flexibility and to improve posture and balance.
- [Telehealth Appointment Options](https://performanceplushealthcare.com.au/service/telehealth-appointment-options/) - If you prefer to have a telehealth appointment, call us on (+61) 03 9578 3350 and our team will happily set you up with some options for a remote consultation. Telehealth appointments offer numerous advantages that enhance the accessibility and convenience healthcare services. By eliminating the need physical travel, you can receive health advice and
- [Hydrotherapy](https://performanceplushealthcare.com.au/service/hydrotherapy/) - Hydrotherapy sessions are available at our Hawthorn Clinic

## Resources

- [ACL Reconstruction Post Operative Information](https://performanceplushealthcare.com.au/resource/acl-post-operative-advice/) - This handout provides information about what to expect and how to care for your knee after an ACL Reconstruction. It is provided as a general guide and does not constitute nor replace specific medical advice. The ACL is a major stabiliser in the knee and when ruptured can limit movement and give a feeling of
- [Hip Arthroscopy Handout](https://performanceplushealthcare.com.au/resource/hip-arthroscopy-handout/) - This handout provides information about what to expect and how to care for your hip after an arthroscopy. It is provided as a general guide and does not constitute nor replace specific medical advice. A hip arthroscopy allows examination of the inside of your hip joint using two or more small incisions. A camera is
- [Lower Trapezius Tendon Transfer Protocol](https://performanceplushealthcare.com.au/resource/lower-trapezius-tendon-transfer-protocol/) - Physiotherapy ProtocolThe following is intended to guide the patient through the post operative rehabilitation process. Each patient may still require individualised modifications to their program depending on the extent of the original injury, type of surgery performed, pain level, degree of stiffness and strength. Operation Date Sling Restrictions Dosage 1-2 daily 0-2 weeks Sling all
- [Fitting Donjoy Ultra Sling Quadrant](https://performanceplushealthcare.com.au/resource/fitting-donjoy-ultra-sling-quadrant/)
- [Boot Camp](https://performanceplushealthcare.com.au/resource/boot-camp/) - All you need to know about foot surgery.
- [Fitting a Donjoy Immobiliser](https://performanceplushealthcare.com.au/resource/fitting-a-donjoy-immobiliser/)
- [How to fit a sling](https://performanceplushealthcare.com.au/resource/how-to-fit-a-sling/)
- [How to Walk With Crutches](https://performanceplushealthcare.com.au/resource/how-to-walk-with-crutches/)
- [Bath Transfers](https://performanceplushealthcare.com.au/resource/bath-transfers/)
- [How to Use Crutches on Steps](https://performanceplushealthcare.com.au/resource/how-to-use-crutches-on-steps/)
- [How to Apply TED Stockings](https://performanceplushealthcare.com.au/resource/how-to-apply-ted-stockings/)
- [Bed Transfers](https://performanceplushealthcare.com.au/resource/bed-transfers/)
- [Car Transfer Following Hip Replacement](https://performanceplushealthcare.com.au/resource/car-transfer-following-hip-replacement/)
- [Fitting a 2 strap sling](https://performanceplushealthcare.com.au/resource/fitting-a-2-strap-sling/)
- [Fitting a Single Strap Sling](https://performanceplushealthcare.com.au/resource/fitting-a-single-strap-sling/)
- [Post Op Information Sub Acromial Decompression (SAD)](https://performanceplushealthcare.com.au/resource/post-op-information-sub-acromial-decompression-sad/)
- [Post Op Information for Rotator Cuff Repair (RCR)](https://performanceplushealthcare.com.au/resource/post-opinformation-for-rotator-cuff-repair-rcr/)
- [Post Op Information for Shoulder Manipulation (MUA)](https://performanceplushealthcare.com.au/resource/post-op-information-for-shoulder-manipulation-mua/)
- [Post Operative Information for Shoulder Reconstruction](https://performanceplushealthcare.com.au/resource/post-operative-information-for-shoulder-reconstruction/)
- [Post Operative Information for Hamstring Repair](https://performanceplushealthcare.com.au/resource/post-operative-information-for-hamstring-repair/)
- [Post Operative Information following Hip Scope](https://performanceplushealthcare.com.au/resource/post-operative-information-following-hip-scope/)
- [Post Op Advice Following a Fracture Ankle](https://performanceplushealthcare.com.au/resource/post-op-advice-following-a-fracture-ankle/)
- [Post Op Advice Following an Ankle Reconstruction](https://performanceplushealthcare.com.au/resource/post-op-advice-following-an-ankle-reconstruction/)
- [Post Op Advice Following Achilles Repair](https://performanceplushealthcare.com.au/resource/post-op-advice-following-achilles-repair/)
- [Post Op Advice Following Mid Foot Reconstrucion](https://performanceplushealthcare.com.au/resource/post-op-advice-following-mid-foot-reconstrucion/)
- [Post Operative Advice Following Bunion Surgery](https://performanceplushealthcare.com.au/resource/post-operative-advice-following-bunion-surgery/)
- [Post Op Advice Following Toe Surgery](https://performanceplushealthcare.com.au/resource/post-op-advice-following-toe-surgery/)
- [Post Operative Advice Following Meniscal Repair](https://performanceplushealthcare.com.au/resource/post-operative-advice-following-meniscal-repair/)
- [Post Operative Adice Following Knee Arthroscopy](https://performanceplushealthcare.com.au/resource/post-operative-adice-following-knee-arthroscopy/)
- [Post Operative Advice Following ACL Reconstruction](https://performanceplushealthcare.com.au/resource/post-operative-advice-following-acl-reconstruction/)
- [Post Operative Advice Following AC Joint and Clavicle Surgery](https://performanceplushealthcare.com.au/resource/post-operative-advice-following-ac-joint-nd-clavicle-surgery/)
- [Post Operative Information for Laterjet Reconstruction](https://performanceplushealthcare.com.au/resource/post-operative-information-for-laterjet-reconstruction/)
- [Knee Arthroscopy Handout](https://performanceplushealthcare.com.au/resource/knee-arthroscopy-handout/) - This handout provides information about what to expect and how to care for your knee after an arthroscopy. It is provided as a general guide and does not constitute nor replace specific medical advice. A knee arthroscopy allows examination of the inside of your knee using two or more small incisions. A camera is inserted
- [Shoulder Surgery Handbook](https://performanceplushealthcare.com.au/resource/shoulder-surgery-handbook/)
- [Latissimus Dorsi Tendon Transfer Protocol](https://performanceplushealthcare.com.au/resource/latissimus-dorsi-tendon-transfer-protocol/)
- [Elbow Surgery Handbook](https://performanceplushealthcare.com.au/resource/elbow-surgery-handbook/)

## Categories

- [Uncategorized](https://performanceplushealthcare.com.au/category/uncategorized/)
- [Flows and Fixes](https://performanceplushealthcare.com.au/category/flows-and-fixes/)
- [SwingBuild Program](https://performanceplushealthcare.com.au/category/swingbuild-program/)
- [Foot](https://performanceplushealthcare.com.au/category/foot/)
- [News](https://performanceplushealthcare.com.au/category/news/)
- [Other](https://performanceplushealthcare.com.au/category/other/)
- [Back and Neck](https://performanceplushealthcare.com.au/category/back-and-neck/)
- [Hip](https://performanceplushealthcare.com.au/category/hip/)
- [Knee](https://performanceplushealthcare.com.au/category/knee/)
- [Shoulder](https://performanceplushealthcare.com.au/category/shoulder/)
- [Elbow and Hand](https://performanceplushealthcare.com.au/category/elbow-and-hand/)
- [Fingers](https://performanceplushealthcare.com.au/category/fingers/)
- [Uncategorised](https://performanceplushealthcare.com.au/category/uncategorised/)
- [Exercise Physiology](https://performanceplushealthcare.com.au/category/exercise-physiology/)

## Tags

- [football](https://performanceplushealthcare.com.au/tag/football/)
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- [health](https://performanceplushealthcare.com.au/tag/health/)
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- [myofascial](https://performanceplushealthcare.com.au/tag/myofascial/)
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- [home exercise](https://performanceplushealthcare.com.au/tag/home-exercise/)
- [covid19](https://performanceplushealthcare.com.au/tag/covid19/)
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- [Rotation](https://performanceplushealthcare.com.au/tag/rotation/)
- [Mobility](https://performanceplushealthcare.com.au/tag/mobility/)
- [ankle brace](https://performanceplushealthcare.com.au/tag/ankle-brace/)
- [Ankle tape](https://performanceplushealthcare.com.au/tag/ankle-tape/)
- [sprained ankle](https://performanceplushealthcare.com.au/tag/sprained-ankle/)
- [tape](https://performanceplushealthcare.com.au/tag/tape/)
- [camberwell](https://performanceplushealthcare.com.au/tag/camberwell/)
- [Chinese Medicine](https://performanceplushealthcare.com.au/tag/chinese-medicine/)
- [hawthorn](https://performanceplushealthcare.com.au/tag/hawthorn/)
- [Kew](https://performanceplushealthcare.com.au/tag/kew/)
- [richmon](https://performanceplushealthcare.com.au/tag/richmon/)
- [Chiropractic](https://performanceplushealthcare.com.au/tag/chiropractic/)
- [pain](https://performanceplushealthcare.com.au/tag/pain/)
- [Physiotherapy](https://performanceplushealthcare.com.au/tag/physiotherapy/)
- [posture](https://performanceplushealthcare.com.au/tag/posture/)
- [richmond](https://performanceplushealthcare.com.au/tag/richmond/)
- [sitting](https://performanceplushealthcare.com.au/tag/sitting/)
- [standing](https://performanceplushealthcare.com.au/tag/standing/)
- [back](https://performanceplushealthcare.com.au/tag/back/)
- [back pain](https://performanceplushealthcare.com.au/tag/back-pain/)
- [sciatica](https://performanceplushealthcare.com.au/tag/sciatica/)
- [Chiro](https://performanceplushealthcare.com.au/tag/chiro/)
- [hawthron](https://performanceplushealthcare.com.au/tag/hawthron/)
- [neck](https://performanceplushealthcare.com.au/tag/neck/)
- [neck pain](https://performanceplushealthcare.com.au/tag/neck-pain/)
- [phyio](https://performanceplushealthcare.com.au/tag/phyio/)
- [text](https://performanceplushealthcare.com.au/tag/text/)
- [bunion](https://performanceplushealthcare.com.au/tag/bunion/)
- [foot pain](https://performanceplushealthcare.com.au/tag/foot-pain/)
- [fungal infection](https://performanceplushealthcare.com.au/tag/fungal-infection/)
- [ingrown toe nail](https://performanceplushealthcare.com.au/tag/ingrown-toe-nail/)
- [orthotics](https://performanceplushealthcare.com.au/tag/orthotics/)
- [plantar fasciitis](https://performanceplushealthcare.com.au/tag/plantar-fasciitis/)
- [plantar warts](https://performanceplushealthcare.com.au/tag/plantar-warts/)
- [shin pain](https://performanceplushealthcare.com.au/tag/shin-pain/)
- [shin splints](https://performanceplushealthcare.com.au/tag/shin-splints/)
- [Glenferrie Sports and Spinal](https://performanceplushealthcare.com.au/tag/glenferrie-sports-and-spinal/)
- [hand therapy](https://performanceplushealthcare.com.au/tag/hand-therapy/)
- [massage](https://performanceplushealthcare.com.au/tag/massage/)
- [New Clinic](https://performanceplushealthcare.com.au/tag/new-clinic/)
- [podiatry](https://performanceplushealthcare.com.au/tag/podiatry/)
- [back on the bike](https://performanceplushealthcare.com.au/tag/back-on-the-bike/)
- [choices](https://performanceplushealthcare.com.au/tag/choices/)
- [fitness](https://performanceplushealthcare.com.au/tag/fitness/)
- [health excuses](https://performanceplushealthcare.com.au/tag/health-excuses/)
- [rehabilitation](https://performanceplushealthcare.com.au/tag/rehabilitation/)
- [running pain](https://performanceplushealthcare.com.au/tag/running-pain/)
- [treatment](https://performanceplushealthcare.com.au/tag/treatment/)
- [balanced diet](https://performanceplushealthcare.com.au/tag/balanced-diet/)
- [health food](https://performanceplushealthcare.com.au/tag/health-food/)
- [nutrition](https://performanceplushealthcare.com.au/tag/nutrition/)
- [rich](https://performanceplushealthcare.com.au/tag/rich/)
- [arthritis](https://performanceplushealthcare.com.au/tag/arthritis/)
- [knee replacement](https://performanceplushealthcare.com.au/tag/knee-replacement/)
- [non surgical](https://performanceplushealthcare.com.au/tag/non-surgical/)
- [myotherapy](https://performanceplushealthcare.com.au/tag/myotherapy/)
- [positions](https://performanceplushealthcare.com.au/tag/positions/)
- [sleep](https://performanceplushealthcare.com.au/tag/sleep/)
- [sleeping](https://performanceplushealthcare.com.au/tag/sleeping/)
- [diet](https://performanceplushealthcare.com.au/tag/diet/)
- [dietician](https://performanceplushealthcare.com.au/tag/dietician/)
- [portion size](https://performanceplushealthcare.com.au/tag/portion-size/)
- [digestion](https://performanceplushealthcare.com.au/tag/digestion/)
- [gut](https://performanceplushealthcare.com.au/tag/gut/)
- [gut health](https://performanceplushealthcare.com.au/tag/gut-health/)
- [leaky gut](https://performanceplushealthcare.com.au/tag/leaky-gut/)
- [naturopath](https://performanceplushealthcare.com.au/tag/naturopath/)
- [senior](https://performanceplushealthcare.com.au/tag/senior/)
- [evolution](https://performanceplushealthcare.com.au/tag/evolution/)
- [foot injuries](https://performanceplushealthcare.com.au/tag/foot-injuries/) - Expert Physiotherapist for Foot Injury Rehabilitation
- [history](https://performanceplushealthcare.com.au/tag/history/)
- [running shoes](https://performanceplushealthcare.com.au/tag/running-shoes/) - Get advice, diagnoses and treatment plan with experienced physiotherapists
- [energy](https://performanceplushealthcare.com.au/tag/energy/)
- [fatigue](https://performanceplushealthcare.com.au/tag/fatigue/) - Get diagnoses and treatment plan with experienced physiotherapists
- [recovery problems?](https://performanceplushealthcare.com.au/tag/recovery/) - Get diagnoses and treatment plan with experienced physiotherapists
- [sport](https://performanceplushealthcare.com.au/tag/sport/) - Get diagnoses and treatment plan with experienced physiotherapists, chiropractor and remedial massage therapist
- [remedial massage](https://performanceplushealthcare.com.au/tag/remedial-massage/) - Get diagnoses and treatment plan with experienced remedial masseur
- [soft tissue](https://performanceplushealthcare.com.au/tag/soft-tissue/) - Get diagnoses and treatment plan with experienced remedial masseur and physiotherapists
- [swedish massage](https://performanceplushealthcare.com.au/tag/swedish-massage/) - Get diagnoses and treatment plan with experienced remedial masseur
- [therapeutic massage](https://performanceplushealthcare.com.au/tag/therapeutic-massage/) - Get diagnoses and treatment plan with experienced remedial massage therapist
- [breathing](https://performanceplushealthcare.com.au/tag/breathing/)
- [hay fever](https://performanceplushealthcare.com.au/tag/hay-fever/)
- [sports performance issues?](https://performanceplushealthcare.com.au/tag/sports-performance/) - Get diagnoses and treatment plan with experienced physiotherapists, chiropractors, exercise physiologists
- [rowing](https://performanceplushealthcare.com.au/tag/rowing/)
- [activity](https://performanceplushealthcare.com.au/tag/activity/)
- [food labels](https://performanceplushealthcare.com.au/tag/food-labels/)
- [glenferrie sports medicine](https://performanceplushealthcare.com.au/tag/glenferrie-sports-medicine/)
- [plyo](https://performanceplushealthcare.com.au/tag/plyo/)
- [Plyometric exercises](https://performanceplushealthcare.com.au/tag/plyometric-exercises/)
- [Knee Pain](https://performanceplushealthcare.com.au/tag/knee-pain/) - Experienced physiotherapist to help manage your knee pain
- [Kneecap Pain](https://performanceplushealthcare.com.au/tag/kneecap-pain/) - Experienced physiotherapist to help manage your knee cap pain
- [Patella Pain](https://performanceplushealthcare.com.au/tag/patella-pain/) - Experienced physiotherapist to help manage your patella pain
- [basketball injuries](https://performanceplushealthcare.com.au/tag/basketball/) - Experienced physiotherapist to help manage your basketball injuries
- [shoulder dislocation](https://performanceplushealthcare.com.au/tag/shoulder-dislocation/) - Experienced physiotherapist to help manage your shoulder dislocation
- [finger injuries](https://performanceplushealthcare.com.au/tag/finger-injuries/)
- [netball injuries](https://performanceplushealthcare.com.au/tag/netball-injuries/) - Experienced physiotherapist to help manage your netball injuries
- [splinting](https://performanceplushealthcare.com.au/tag/splinting/)
- [sports injuries](https://performanceplushealthcare.com.au/tag/sports-injuries/) - Experienced physiotherapist to help manage your sports injuries
- [Physio](https://performanceplushealthcare.com.au/tag/physio/) - Experienced clinicians to help manage all your physio needs
- [top 5 tips](https://performanceplushealthcare.com.au/tag/top-5-tips/)
- [achilles rehab](https://performanceplushealthcare.com.au/tag/achilles-rehab/) - Experienced physiotherapist to help manage your achillies rehab
- [achilles rupture](https://performanceplushealthcare.com.au/tag/achilles-rupture/) - Experienced physiotherapist to help manage your achillies rupture
- [achillies](https://performanceplushealthcare.com.au/tag/achillies/) - Experienced physiotherapist to help manage your achilles pain
- [conservative achilles rehab](https://performanceplushealthcare.com.au/tag/conservative-achilles-rehab/) - Experienced physiotherapist to help manage your achillies rupture non-operatively
- [non operative](https://performanceplushealthcare.com.au/tag/non-operative/) - Our therapists can show you ways to avoid operations following injuries
- [ankle pain](https://performanceplushealthcare.com.au/tag/ankle-pain/) - Get diagnoses and treatment plan with experienced physiotherapists
- [foot](https://performanceplushealthcare.com.au/tag/foot/)
- [sprain](https://performanceplushealthcare.com.au/tag/sprain/) - Get diagnoses and treatment plan for joint sprains with experienced physiotherapists
- [post operative](https://performanceplushealthcare.com.au/tag/post-operative/) - Get a comprehensive post operative treatment plan with hospital experienced physiotherapists
- [elbow](https://performanceplushealthcare.com.au/tag/elbow/) - Get diagnoses and treatment plan with experienced physiotherapists
- [elbow pain](https://performanceplushealthcare.com.au/tag/elbow-pain/) - Get elbow pain diagnoses and treatment plan with experienced physiotherapists
- [Golf](https://performanceplushealthcare.com.au/tag/golf/) - Get diagnoses and treatment plan with experienced physiotherapists
- [golfers elbow](https://performanceplushealthcare.com.au/tag/golfers-elbow/) - Get diagnoses and treatment plan with experienced physiotherapists
- [injury](https://performanceplushealthcare.com.au/tag/injury/) - Get diagnoses and treatment plan with experienced physiotherapists
- [ACL](https://performanceplushealthcare.com.au/tag/acl/) - Get diagnoses and treatment plan with experienced physiotherapists
- [ACL tear](https://performanceplushealthcare.com.au/tag/acl-tear/) - Experienced physiotherapist to help manage your ACL injury
- [knee](https://performanceplushealthcare.com.au/tag/knee/) - Get diagnoses and treatment plan with experienced physiotherapists
- [Knee Injury](https://performanceplushealthcare.com.au/tag/knee-injury/) - Performance Plus has therapists specially trained to manage knee injuries – from arthritis, meniscal injuries, ACL injuries, patella issues and post operative knee replacement.
- [rehab](https://performanceplushealthcare.com.au/tag/rehab/) - Experienced physiotherapist to help manage your rehab needs
- [knee surgery](https://performanceplushealthcare.com.au/tag/knee-surgery/) - Experienced physiotherapist to help manage your knee rehabilitation following surgery
- [surgery](https://performanceplushealthcare.com.au/tag/surgery/)
- [AFL](https://performanceplushealthcare.com.au/tag/afl/)
- [AFL injuries](https://performanceplushealthcare.com.au/tag/afl-injuries/) - Experienced physiotherapist to help manage your injuries from playing AFL
- [finger](https://performanceplushealthcare.com.au/tag/finger/)
- [Finger injury](https://performanceplushealthcare.com.au/tag/finger-injury/)
- [footy fingers](https://performanceplushealthcare.com.au/tag/footy-fingers/)
- [hand](https://performanceplushealthcare.com.au/tag/hand/)
- [occupational therapy](https://performanceplushealthcare.com.au/tag/occupational-therapy/)
- [sports injury](https://performanceplushealthcare.com.au/tag/sports-injury/) - Get diagnoses and treatment plan with experienced physiotherapists
- [exercises](https://performanceplushealthcare.com.au/tag/exercises/)
- [gssc](https://performanceplushealthcare.com.au/tag/gssc/) - Glenferrie Sports and Spinal is now known as Performance Plus healthcare
- [halc](https://performanceplushealthcare.com.au/tag/halc/) - Performance Plus Physio works out of HALC
- [post surgery](https://performanceplushealthcare.com.au/tag/post-surgery/) - Experienced physiotherapist to help manage your post surgery rehab
- [benefits](https://performanceplushealthcare.com.au/tag/benefits/)
- [exercise](https://performanceplushealthcare.com.au/tag/exercise/) - Experienced physiotherapists will prescribe specific exercise to rehabilitate your issue
- [glenferrie](https://performanceplushealthcare.com.au/tag/glenferrie/)
- [locdown](https://performanceplushealthcare.com.au/tag/locdown/)
- [injury prevention](https://performanceplushealthcare.com.au/tag/injury-prevention/) - Experienced physiotherapist to help injury prevention
- [melbourne](https://performanceplushealthcare.com.au/tag/melbourne/) - Experienced Melbourne physiotherapists
- [strava](https://performanceplushealthcare.com.au/tag/strava/)
- [feet problems?](https://performanceplushealthcare.com.au/tag/feet/) - Get diagnoses and treatment plan with experienced physiotherapists
- [footwear](https://performanceplushealthcare.com.au/tag/footwear/)
- [overuse](https://performanceplushealthcare.com.au/tag/overuse/)
- [sportsinjuries](https://performanceplushealthcare.com.au/tag/sportsinjuries/) - Expert Physiotherapist for Sports Injury Rehabilitation
- [tendon Injuries](https://performanceplushealthcare.com.au/tag/tendon-injuries/) - Expert Physiotherapist for Tendon Injuries
- [muscle injuries](https://performanceplushealthcare.com.au/tag/muscle-injuries/) - Expert Physiotherapist for muscle injuries
- [spikey ball](https://performanceplushealthcare.com.au/tag/spikey-ball/)
- [tension](https://performanceplushealthcare.com.au/tag/tension/)
- [bed](https://performanceplushealthcare.com.au/tag/bed/)
- [sleeping position](https://performanceplushealthcare.com.au/tag/sleeping-position/)
- [balance issues](https://performanceplushealthcare.com.au/tag/balance-issues/) - Expert Physiotherapist for Balance Rehabilitation
- [confidence](https://performanceplushealthcare.com.au/tag/confidence/)
- [falls prevention](https://performanceplushealthcare.com.au/tag/falls-prevention/) - Expert Physiotherapist for Falls Prevention Rehabilitation
- [flexibility](https://performanceplushealthcare.com.au/tag/flexibility/)
- [muscles](https://performanceplushealthcare.com.au/tag/muscles/)
- [prevention](https://performanceplushealthcare.com.au/tag/prevention/)
- [stability](https://performanceplushealthcare.com.au/tag/stability/)
- [laptop](https://performanceplushealthcare.com.au/tag/laptop/)
- [move](https://performanceplushealthcare.com.au/tag/move/)
- [anatomy](https://performanceplushealthcare.com.au/tag/anatomy/)
- [ebook](https://performanceplushealthcare.com.au/tag/ebook/)
- [handbook](https://performanceplushealthcare.com.au/tag/handbook/)
- [hospital](https://performanceplushealthcare.com.au/tag/hospital/)
- [tissue](https://performanceplushealthcare.com.au/tag/tissue/)
- [text neck](https://performanceplushealthcare.com.au/tag/text-neck/) - Expert Physiotherapist for Text Neck Pain
- [texting](https://performanceplushealthcare.com.au/tag/texting/)
- [Osteoarthritis Management](https://performanceplushealthcare.com.au/tag/osteoarthritis-management/) - Expert Local Physiotherapist for Osteoarthritis Rehabilitation
- [Spondylolisthesis treatment](https://performanceplushealthcare.com.au/tag/spondylolisthesis-treatment/) - Expert Physiotherapist for Sponylolisthesis treatment

## Videos

- [Little League](https://performanceplushealthcare.com.au/videos/little-league/) - These exercises are specific to the Little League (10-12 years age) level of development.
- [Junior League](https://performanceplushealthcare.com.au/videos/junior-league/) - This group of exercises are specific for the Junior League (12-14 years age) level of play.
- [J Bands](https://performanceplushealthcare.com.au/videos/j-bands/) - These videos show how to use J Bands as part of your arm care program. J-bands are a great way to improve the strength and control of your arm.
- [Rotations](https://performanceplushealthcare.com.au/videos/rotations/) - These exercises for the more advanced athlete help to develop rotary strength and movement patterns.
- [Strengthening](https://performanceplushealthcare.com.au/videos/strengthening/) - These loaded activites for the more advanced conditioned player focus on building strength. They require basic levels of conditioning prior to commencement.
- [Assessment Drills](https://performanceplushealthcare.com.au/videos/assessment/) - These Drills are designed to screen players for readiness for the program
- [Stretching](https://performanceplushealthcare.com.au/videos/stretching/) - These exercises focus upon stretching and myofascial release techniques in order to keep movements free and aid with recovery.