Level 1: Aim for 3x 15 reps, every 2nd day.  Theraband Hamstring Curl Bilateral Bridge Single Leg Bridge Tie a theraband around the leg of a table and pull against it as your bend your knee.   Push through your heels, activate your gluteals and lift your hips. Push through the one heel, activate your gluteals and lift your hips.…

As guided by the Australian Physiotherapy Association, our classes will be resuming Monday November 9th 2020! To ensure we are able to continue practicing strict hygiene measures and physical distancing of 4 square metres between clients, we will limit our numbers to three participants per class. We ask all participants to bring a clean towel to lie on and to…

Tendinopathy is a failed healing response of a tendon and is one of the most common reasons a person will go to their GP with musculoskeletal pain. In the past, terms such as tendinitis and tendinosis were used to describe tendon injuries, however the term tendinopathy is now used to describe overuse in and around a tendon. One in ten…

As the name suggests, a spikey ball has pointy spikes on the surface of a relatively hard interior. They are used for self massage as they allow for quick release of tight/painful muscles by rolling over the trigger points. What conditions/injuries can spikey ball help to release tension in the muscle? Neck Pain Shoulder pain Upper back pain Lower back…

Is cabin fever starting to set in for you? Are you tired of hearing “coronavirus,” “lockdown,” and “positive cases?” Have you been dreaming about the days when we can laze by the beach or drink at a bar with few mates or pump some weights at the gym again? At InnerStrength of Bayside, we understand what you are going through.…

We remain open and from September 28th 2020 we will be able to deliver face to face consultations which would prevent a significant deterioration in function that would result in an escalation of care needs (such as significant increase in pain or increased recovery time). If it is not urgent, we can consult via Online Video Consultation (telehealth) for both…

Filmed during Cancer Rehab Awareness Week 2020, this class was created to help raise the awareness of the benefits of Cancer Rehabilitation and the role of Cancer Rehab Physios in optimising the quality of life of people diagnosed with cancer. No equipment needed, just a mat and a rolled up towel or cushion for neck and head support. This session…

Cancer rehabilitation is focused on improving the quality of life and experience of people who have been diagnosed with cancer. It is not focused on the disease, it is focused on people, and helping them get back to living. Many people emerge from treatment facing struggles far beyond their illness. Cancer Rehabilitation can help people living with cancer obtain maximal physical,…

This class is perfect for those of you working from home or feeling tight from looking after young children. Suitable for all fitness levels, it will help loosen your back and improve posture. Take a break from the desk and work on your innerstrength with our experienced Clinical Pilates instructor Caitlin. Don’t put it off any longer!

Since the onset of COVID 19, working from home has become the new normal. This may have had a detrimental impact on your spine, in particular your neck pain and headaches. Sitting for prolonged periods of time encourages poor posture which places extra stress on the muscles, ligaments and joints as well as neural structures throughout the body. Working from…

Join our Physio Luci for the 20 min core workout below. This Pilates Class is suitable for all fitness levels. Options for use of a theraband given if you have one. As always, stop if you feel any pain, especially in your back or neck and consult your Physio. Share with family and friends Enjoy!

Have you started running or changed your exercise regime due to the  COVID shutdowns?   Starting any new form of exercise can be challenging and if not done  gradually it can cause injury. Overuse injuries or flare ups of old injuries  (such as tendinopathies, joint pain and muscle strains) are commonly seen during the early stages of taking up a new form of exercise.   Factors that cause these types of injuries are:  Incorrect footwear (size, fit, type)  Poor technique  Lack of warm up and cool down   Poor load management – going too hard to quickly!  Tips to get you exercising safely:  Ensure you have appropriate equipment and footwear that is the  correct size and provides you with the required support to ensure ideal foot  and lower limb alignment.  Do not embark on a new exercise regime if you are carrying an injury  without seeking advice from your physio or medical professional.  Start small and gradually increase your load, distance and speed.   Ensure to properly warm up and cool down.   What is involved in a proper warm up/ cool down?  An ideal warm up should take approximately 5 to 10mins and be targeting the specific muscle groups required for your type of exercise. The aim of a warm up is to gradually increase your heart rate and prepare your muscles for your session to help prevent injury.  Example of a running warm up:  Brisk walking or slow jog  Dynamic stretches: leg swings, lunges, calf pumps, mini single leg squats  If you are going on a more strenuous run you may also want to include some running drills/ sprints An ideal cool down involves approximately 5 minutes of low-level cardio (e.g. walking, slow jogging, cycling) helps to gradually lower your heart rate. After this period would be an ideal time to complete some static stretches is  required.   Do I really need to stretch?  While the evidence to support stretching is limited, there is a time and a  place for stretching and it may be beneficial for you. It is important to incorporate dynamic stretching into your warm up and if  you need to do static stretches due to an assessed muscle imbalance then it is best to do those following your cool down.   Things to note about stretching:  Dynamic stretches are movements such as leg swings, hamstring curls and lunges that move your muscles through their range without overstretching.  Static stretches must be held (no bouncing) for 20-30 seconds and should not be painful.  Ensure to stretch both sides.   Keep breathing! If you are experiencing any niggles or injuries or are having any issues after embarking on a new exercise regime, or just don’t quite know where to start,  seek guidance from one of our physios to ensure you don’t overdo it and set you up with a plan to reach your health and fitness goals!  Written by Caitlin Collenette, Physiotherapist