Uncategorized Archives

French Cuisine: My Gastronomic Delight in Prahran

Posted on May 4, 2022January 30, 2023 Uncategorized

French Cuisine: My Gastronomic Delight in Prahran

Capital Physiotherapy welcomes patients from Prahran, a sought after suburb south of our S outh Yarra Physio Clinic.

My love for French cuisine can never be forbidden even at my busiest days at the clinic. Lunch time is always a hearty feast for me because I get to eat at the best French restaurant in Prahran – Chez Olivier. Ten minutes away from my physio clinic, I make it a point to travel this distance just to satisfy my palate with sumptuous French dishes. As we all now French cuisine is branded as one of the best in the world. And when you enter the city of Paris, a chain of lovely restaurants will welcome you. The fact that Chez Olivier is here, why spend a fortune and go to Paris. Busy people like me can hardly have the time for traveling. Good thing, an excellent French resto is within reach. Not just an ordinary restaurant, but an upscale world class dining place.

As a physiotherapist, life can really be draining at times. Just imagine, I have to attend to 15-20 patients every single day. Treating one patient at a time is a great deal of work, which for me is exhausting at the same time regarding. Of course, I am thankful that they patronize our clinic services, however, I wish that I can add more time in one day and be of help to more. Seeing my patients improve day by day is such an achievement. This is why dining at Chez Olivier during lunch break is such a treat. As a hardworking therapist, I feel that a feast of sumptuous French is something that I deserve.

What do I love best at Chez Olivier in Prahran? Well, the restaurant ambience is so ‘Paris’, you get to feel the lovely city at any time of the day. I cannot resist the classics – pissaladerie with anchovies, baked Camembert, Moules Marinières, Pot-au-feu, Pan-seared Foie Gras and Blanquette de Veau. For dessert, there should always be creme Brulee and lemon Madeleines. Thinking about all these dishes before 12 noon makes me drool every time. No wonder French cuisine is labeled as one of the world’s finest.

When food comes to mind, it’s always Prahran’s Chez Olivier that I have to suggest. I even recommend this restaurant to my patients while performing therapy. It’s really funny because food is a common topic while treating my patients. Surprisingly, it is a pleasant topic to talk especially which helps establish rapport with patients. From desert to entrée, the stories doesn’t come to an end. Before we know it, the session is over.

I always tell my staff to spend lunch or dinner at Chez Olivier because the food is absolutely brilliant. Since, this Prahran restaurant is close to my physiotherapy clinic, they won’t be late catching up for 1pm clock-in. When late afternoon strikes, and my tired arms can no longer prepare dinner, I just have to dial their number and order food for me to pick up on my way home. Such a convenience and appetite is a hundred percent satisfied. Chez Olivier Prahran is a must try!

A Sip of My Favorite Cup at Market Lane Coffee in Prahran

Posted on May 4, 2022January 30, 2023 Uncategorized

A Sip of My Favorite Cup at Market Lane Coffee in Prahran

Capital Physiotherapy welcomes patients from Prahran, a sought after suburb south of our South Yarra Physio Clinic.

Nothing is more rewarding than to sit back and relax at ISIT Cafe after a busy day of work. I am just so glad there’s this place close to Prahran Market where I can take a sip of my favorite cup of espresso. I attended to fifteen patients today with varying body conditions. Some were follow-up patients while others are new ones. Working at the clinics means I have to give my best every time. I value my patients a lot that had my clinic renovated lately to give them a homey ambience. I am just so glad because they truly appreciate the new clinic we have now.

Every 4 o’clock in the afternoon, patients start to leave the clinic and this signals me to wrap-up the day’s work and of course, go to my favorite place – ISIT Cafe. Prahran is close to my physio clinic, it is located just ten minutes away from the coffee shop. The moment I enter the ISIT Cafe, my friend ‘barista’ already knows what I’m going to order. So, all I need to do is sit down and wait for her to serve me. The smell of brewing coffee alone is already so relaxing. I can’t wait to take a sip.

Although it is true that getting lots of caffeine can keep you awake and alert, the shop also sells de-caffeinated coffee for those who opt for non-caffeine beverages. At that, taste is equally fantastic.

While espresso is my favorite, ISIT Cafe also offers an array of house specialty. From cappuccino to decaf, ‘mocaccino’ to organic coffee every variant they serve is freshly brewed and prepared right after you make an order. They too have a line of special pastries which, for me, is a satisfaction to my sweet tooth. Pastry has always been a comfort food that is why ordering my favorite cupcakes and cinnamon bread makes my day complete. Forget about the sugar-rush and delight your tummy once in a while.

When winter season strikes, the place turn a little bit crowded because everyone want to warm themselves from the cold. And a cup of hot tea, coffee or chocolate is just the answer. At an instant, you can already feel the heat as you begin to sweat a bit. No wonder, people flock to this place during the cold. Actually, a lot of moms would drop by before they do their market shopping.

A busy day at the clinic can just be erased with a soothing cup of coffee. And this is the reason why I keep coming back. Another great thing is that, I can do my grocery shopping right after because across the coffee shop is the Prahran Market. Everything is just so convenient living in this vicinity.

If you are a coffee lover, I suggest you visit ISIT Cafe in Prahran soon. The smell of freshly-brewed coffee is so inviting that you couldn’t resist entering the store. Give yourself a break, order a nice cup of coffee. I like this place even better during winter time around June – August. Nice coffee in a cold weather, what more can you ask?

What a Day Looks Like for Me at the Fitness Gym

Posted on May 4, 2022January 30, 2023 Uncategorized

What a Day Looks Like for Me at the Fitness Gym

UPDATE: Our Bawlyn Physio Clinic has moved to Hawthorn

More and more individuals are hitting the gym for a variety of reasons. Some do it for health reasons while others do it for competition purposes. I have also met some individuals who are in the gym simply because their friends are there, too. I don’t necessarily care what their reasons for going to the gym are, as long as they are really motivated in getting in shape and doing the correct way of becoming physically fit, then that would definitely be fine.

Unfortunately, many of the individuals I’ve seen in a fitness session in Balywn community gym are not doing it correctly. In fact, I have seen quite a few people unable to return for their next several sessions because of an overstretched muscle or even a twisted ankle. Sometimes, I see people limping in pain because of muscle injuries. Some even attempt to lift weights that are not really appropriate for their level of strength and skill.

I am not a personal trainer but I am a physiotherapist so I should know when people are using their muscles the wrong way. I also know that pain is one of the most common complaints of people who injure their muscles because of wrong body mechanics. You can check out our physiotherapy services at https://www.capitalphysiotherapy.com.au/balwyn/ so you will have an idea of the kinds of sports and fitness injuries that we provide treatment and management for.

When I go for my fitness session at the gym, the very first thing I do is to get myself into the groove. I have to make sure that I have the correct mindset before I step inside the gym. I think this is crucial because not putting your heart and mind to what you are doing is simply not worth pursuing. So, I make sure that both my body and my mind is really in the zone for some fitness workout. To help me with that, I wear the correct fitness attire. I want to be able to move freely as I do my stretches, run on the treadmill, or even perform a variety of activities on the various fitness equipment. I also, bring with me my iPod as I find it a lot better to be in the groove with an upbeat music. Again, this is me so I don’t actually expect it will work for you, too.

Next, I always do warm-up exercises before I get into the actual fitness sessions. I flex my joints and stretch my muscles so I will be sure they are properly primed for the different exercises. Sometimes, I will take a jog with the treadmill or even take the stationary bike and have it on a leisurely stroll just to warm up my muscles. I also do jumping jacks just to get my heart ready. I do the warming-up for about 5 to 10 minutes before I know I am ready.

In my fitness exercises, I always go for variety. I know that cardiovascular training is important but it is also equally important to strengthen the muscles. So I make sure that I have both. I usually alternate my cardio training with my strength training on different days. This is to make sure that I don’t injure my muscles needlessly if I perform both of them in a single day. But, I have seen some people who perform about an hour of cardio training followed by 10 to 15 minutes of cooling down period before shifting into strength training. Unfortunately, this is not for me. Well, not yet anyway. That is why it is always best to seek the advice of a fitness trainer so you will know what kind of exercise regimen will work best for you.

During my workout sessions, I always make sure to rest in between exercises. A 2-minute break is often enough to allow my muscles to cool off a bit before I move on to the next exercise routine. This is to make sure that my body, especially my muscles, is getting all the oxygen it needs, lest it builds up lactic acid leading to severe muscle cramps. Besides, it’s a great way to try and breathe in as much air to replenish those in my lungs. I also don’t forget my water. As we work our muscles, they do tend to overheat. An overheating muscle is not so efficient in the performance of its physiologic processes. So, I make sure to have plenty of fresh, cool water.

Before I head out the gym, I make sure to cool-down first. If warming-up is important, cooling-down is equally important to make sure your muscles are ready to resume its normal physiologic functions. I often spend several minutes resting in the gym first right after cooling down before I head out the door.

This is how I complete my fitness sessions. The key is for you to understand what your body really needs. Listening to it is the next crucial thing you can do.

Capital Physiotherapy welcomes patients from Balwyn, a sought after suburb northeast of our Hawthorn Physio Clinic. Balwyn is popular with families bringing up children, as well as trendsetters, professionals, singles and retirees.

Going to a Winter Concert at Balwyn High School

Posted on May 4, 2022January 30, 2023 Uncategorized

Going to a Winter Concert at Balwyn High School

UPDATE: Our Bawlyn Physio Clinic has moved to Hawthorn

Winter is coming. Winter is usually associated with long nights of isolation and bouts of weariness. I am happy to say though that Melbourne sure has its ways of having fun this winter season. In particular, the awaited Balwyn High School Winter Concert is going to heat up the town with refreshing music, hearty food, and warm laughters. Anyone who is ready to groove, no matter what age, is welcomed. Teens, young twenties, mid-twenties, or even the forties will surely have room for this event. I, for one, am excited for the said winter concert. It’s going to be a long night of raw, undiluted merriment with a friend whose kid will be performing on stage. How cool can that be?

But of course, winter is still winter, a period where temperature hits really low that our bodies are not accustomed to. Albeit all the wonderful possibilities the winter concert may bring, I firmly believe that we all need to exercise precautionary measures. Much so, if we have youngsters and elderly companions en route to the concert or to any other winter event.

There are possibilities of getting auto immune diseases such as colds, and possibilities of getting injured. Reason why, being a physio in Balwyn myself, I shared some tips to my friend to safeguard our interests. Here are some of them:

First, we need to check the weather reports in advance. Get to know the temperature and the relative humidity. If it rains hails, then better just postpone any event. However if getting outside home cannot be helped, then the least that you can do is to take some safeguarding measures.

Always wear the appropriate clothes. Of course, this seems like an automatic response to winter. Nevertheless, I reiterate this for the sake of those who seem to overlook the simple task of putting on layers during winter. Frost bites are always a possibility under extremely cold conditions. So better cocoon your youngsters and elderly companions from head to foot with garments, gloves, mittens, boots, and any other protective piece you can find. More is always better when it comes to protection.

Bring hot liquids with you. A thermos of hot chocolate or water can bring comfort to your already trembling body. It adds extra warmth to your declining temperature.

Keep your skin moisturized. Winter makes your skin super dry because there is less humidity in the atmosphere. Reduce your shower time to keep you just clean enough without dehydrating your skin. Drinking plenty of water also helps, but definitely not cold water.

For those with existing medical conditions such as asthma and diabetes, you need to take extra care of your health. Asthma attacks will likely to be frequent due to the relatively dry air during winter. Diabetic people will also need to watch their food intake since the body finds it difficult to control glucose during winter season.

Winter also affects your psychological health. We all know the occurrence of seasonal affective disorder or SAD which causes our moods to be slightly down without any justifiable reason. It’s just the winter season, really. It causes a significant drop of serotonin in your body, hence you feel sad or lethargic.

Being a physiotherapist myself, I further reminded my friend to take extra care of her migraine too. Cold temperatures can cause a significant drop in the barometric pressure which consequently heads to headaches. Of course, drinking plenty of liquids and taking medicine can provide relief. But as a physio, I also recommend massaging the right pressure points in your temples, jawlines or necks. Through this, you are able to increase circulation around the areas that directly cause your headache. Little did you know that headaches have different sources and types. There’s tension headache, neck headache, and the medically-diagnosed migraine. Your physio can help you with the assessment of your headache, and can provide you with natural remedy.

Another thing you need to watch out for is the fact that low temperatures can also cause swelling in your joints and limbs. So, I advise those who suffer from arthritis to avoid being outdoors if possible. Or, consult your physio beforehand, because your activities may have to be limited. The winter concert may not be ideal for you at all. There’s also a better way to manage your joint and muscle pain without compromising enjoyment. How? How else, but by attending regular sessions with your physio.

People should now be informed that physiotherapy is not just a corrective therapy. It can very well be used as preventive maintenance for those with muscle and joint problems. Physiotherapists in Balwyn are even more capable to treating winter-related arthritis incidents because they know the adverse consequences of living in temperate zones. Consult your own physio so you know what pain relief methods suit you and what exercises you can undertake to manage your arthritis and other health condition.

Lastly and definitely the most important consideration when going out this winter, is to drive safely. Road accidents may be possible for several reasons: the roads are way too slippery; your knuckles may be painful or difficult to mobilize; and your vision may be blurred due to dry eyes (again as a result of dry winter air). If the worst thing happens, always consult a good physio after an injury, provided of course that your physician approved.

Even if it’s just a minor slip on the floor or a fall down the stairs, you will find that physiotherapy will always come handy, winter or not.

As for me and my friend, we’re more than ready to watch the concert where her child is performing. We’ve taken all the necessary precautions. We only have a slight problem though. Unfortunately, we’ve put on a little “winter weight” due to seasonal cravings and indulgences. Blame the temperature and the metabolism.

Common Beginner Runners Mistakes & How To Prevent Them

Posted on February 22, 2021January 30, 2023 Uncategorized

Did you start running as your new sports for the year? In this blog I’ll share with you some of the common beginner runner’s mistakes and how you can prevent them!

Overly Enthusiastic About Your New Sport

Sorry to put a damper on your enthusiasm but many beginner runners go from none running to running every day! That’s a recipe for disaster.

Set some long term (a year) and short term goals (monthly). Remember slow and steady win the race. You want to start off no more than 3x a week running a short distance for about 1-5km. Slowly progress your running at a comfortable pace depending on what your long term goal is and you can break up your progression according to your long term goal. Keeping in mind, your body is new to this sport too. You need to give them some time to slowly adapt to this new sport and what it’s doing to your body.

Stretches before running

There are a lot of misconceptions about stretching before exercising . Although stretches are important to help improve the flexibility of the joints and muscles, timing for when to do them is also very important; doing them at the wrong time of your workout could have an opposite effect of what you are trying to achieve. You actually shouldn’t perform static stretching before you exercise, especially if your workout involves the lower body. The muscles aren’t warmed up yet, and performing static stretching while you’re still cold won’t do anything in terms of injury prevention. More and more evidence has now shown that static stretching could actually have negative effects on strength, power and speed. Hence, static stretching should be avoided during a warm-up. Dynamic stretching has instead become more popular during warm-ups. Dynamic stretching involves deliberately moving the limbs repeatedly through its entire range of movement. Dynamic stretching doesn’t impede performance the way static stretching does. In fact, it may even increase muscle strength while still providing the short-term increases in ﬂexibility. Therefore, before you run, a bit of dynamic stretching is recommended and only do static stretch after your workout.

Overly focus on distance and speed

Especially if you’re just starting out, don’t over-focus on your distance and speed and neglect the others. Not only can this limit you as a runner but it can also leave the risk of developing an overuse injury. Conditioning exercises outside running is also a very important part of being a runner.

Your locations & running shoes do matter!

Your training surface & shoe support all will impact your running capacity and efficiency. For example, if you only run on a concrete surface. The impact forces going through your joints are higher and your muscles need to absorb more shock as the floor absorbs almost none! What does this mean for training? You would want to change your running route on a regular basis to make sure that you are not exposing your joints to the same impact all the time.

Similar principles apply to your shoes. Proper running shoes will help absorb more shock for you while running which in turn will reduce the load on the joints. I also do encourage people to alternate between supportive running shoes and also barefoot running shoes to change up the muscles you used to run.

That brings us to how often we need to change our running shoes?

Most good running shoes can last for about 500 and 750km (310 and 465miles)

However I encourage you to ask the shop person when you are buying your shoes how long they will last before the supportive structure in the shoes starts wearing out. Avid runners would change their running shoes as often as every 5-6 months even though the shoes still look new!

Injuries is common for any sports

If you are serious about running, it is almost inevitable that injuries will come at some point of your running journey. It’s not just running, injuries are normal for any sport. It is almost unheard of if you are into a particular sport and you have been doing it for years that you never get any form of injuries from it. Be it contact sports or non-contact sports. Do not get discouraged or scared. I see a lot of adult runners falling in love with running but they encounter some injuries that took weeks/months to recover and after that incident, they decided to not push themselves to be better or completely just quit running altogether. You need to realise and understand that injuries are common for any sports and no exception to running and if you do have an injuries from running make sure you take the time needed to properly rehab it and return to running at your own pace, don’t rush into doing the distance/speed that you do pre injuries but instead, build up to it again. And never get fearful or discouraged from running because of injuries. When you are trying to learn a new sport it is normal that you get injured as you are constantly trying to challenge your body to a new physical limit. Therefore be proud that you are pushing yourself to be better and never give up doing what you enjoy.

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you, in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60 minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!

You will find us at any of our clinics near you:

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

How to do a Split for Non-flexible People?

Posted on February 15, 2021June 8, 2022 Uncategorized

Dying to do the splits? Before you embark on the (possibly grueling) journey to splits-ability, you should know that it’s not just a cool party trick—being able to do the splits also comes with some real fitness cred.

Do you always consider yourself as inflexible?

You can’t touch your toes? All your fitness instructors/ health practitioners have told you that your lack of mobility and flexibility is keeping you from getting better, faster?

This video is exactly for you!

If you are starting a new sport that requires you to do a split, dancing, aerial silk, figure skating, yoga, MMA or maybe you are just trying to be more flexible that this is what we are going to show you now.

In the beginning it will feel painful and almost like you are tearing your legs apart lol, the pain might even linger on for about 1-2 days after but about 4-6 weeks these pain should start to feel much much better, you will still feel the stretch but not in extreme pain anymore.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!

You will find us at any of our clinics near you:

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

How To Walk Better? (Walking Posture)

Posted on February 2, 2021June 8, 2022 Uncategorized

People are often surprised to learn that there’s more to walking than simply putting one foot in front of the other. In fact, a little technique goes a long way to making your walks more enjoyable and more effective.

Walking with proper posture is critical to prevent injuries, walk longer, and feel more comfortable while fitness walking. Good posture helps walkers avoid added strain on their neck and back and keeps your muscles and joints in alignment. You’ll be able to walk faster with less fatigue when you’re walking the right way.

Technique is especially important if you are hoping to become fitter and lose weight, because it will enable you to walk faster and longer. When you’re standing tall, your muscles will move through a greater range of motion for a more powerful stride. Improving your walking posture will help you to look and feel more confident, too—and you’ll look slimmer before losing a single pound. It will also help alleviate aches and pains and allow you to take deep breaths for more energy.

If you’re experiencing soreness while walking, it could be due to your posture and not your shoes, gear, or walking surface. Fortunately, you can start fixing your posture today by focusing on it during your next walk. Once you correct your posture, you’ll walk with less soreness, feel much happier, and simply enjoy walking more.

Benefits of Good Posture

Facilitates better breathing by opening up the lungs.
Decreases stress on the ligaments holding spinal joints in place.
Keeps the spine in proper alignment.
Keeps joints and bones from becoming set in abnormal positions, ensuring muscles are used correctly.
Decreases wear and tear on joint surfaces.
Maximizes energy and decreases fatigue; when muscles are being used efficiently, the body expends less effort.
Prevents backache and chronic muscle pain.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!

You will find us at any of our clinics near you:

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Sharp Pain in Elbows When Lifting Weights?

Posted on January 28, 2021June 8, 2022 Uncategorized

Are you experiencing elbow pain when you are doing weight? Typing on the computer? Using your mouse or gripping objects? If yes, we’ll stay tuned because in this video I’ll tell you why you are having this problem and how to go about fixing it!

Experiencing pain on your elbow? If you are experiencing pain inside the elbow, it’s call Golfer’s Elbow and if you are experience pain outside the elbow, it’s call Tennis Elbow

Tennis Elbow

Golfer’s Elbow

Common aggravating factors for these problems are things like

Painful while gripping when doing workout in the gym
Painful when opening a jar bottle
Painful while brushing your teeth
Painful while typing/using your mouse
Painful while carrying/ lifting heavy objects

This has nothing to do with your elbow joint and everything to do with your grip strength.

Exercise

Ice and anti inflammatory
Brace when doing aggravating activities
Reduce aggravating activities for 1-2 weeks
Check biomechanics when doing weight lifting (is your shoulder stabilising properly? Is your wrist stabilising the weight properly? All these if not stabilised properly will cause increase in load on your elbow

Keeping in mind these exercises are of general nature and do not take your injuries/history into consideration. In order to fully rehab your discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you, in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!

You will find us at any of our clinics near you:

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Tips to Improve Your Aerial Dance/Sport

Posted on January 20, 2021June 28, 2022 Uncategorized

This video, we will be going through 5 conditioning and 5 aerial exercises 10 conditioning exercises to help you improve your aerial inversions technique.

Tips That All Beginner’s Aerialist Should Be Aware Of

1. Injuries are normal

For any sports and do not get discouraged or scared. I see a lot of adult aerialists falling in love with aerial dance/sport but they encounter aerial injuries and post injuries they decided to not push themselves to be better or completely just quit the sport.

You need to realise and understand that injuries are common for any sports and no exception to aerial dance/sport and if you do have an injuries from aerial practice, make sure you take the time needed to properly rehab it and come back to practicing at your own pace, don’t rush into doing things that you do pre injuries but instead, build up to it again.

And never get fearful or discouraged from practicing aerial because of injuries. When you are trying to learn a new sport it is normal that you get injured as you are constantly trying to challenge your body to a new physical limit. Therefore be proud that you are pushing yourself to be better and never give up doing what you enjoy.

2. Never underestimate the power of off conditioning

I find a lot of beginner aerialists forget about the importance of conditioning. They will practice their aerial sports on the pole/hammock/silk/ hoop but that is about the only practice they do for their aerial sports throughout the week.

Some aerialists have natural strength, balance, and core strength that will take them through the lower levels of aerial skills quickly, but the majority of aerialists need to improve upon each of those attributes in order to progress to higher levels.

By completing a conditioning program (be it flexibility or strengthening) at least twice a week, aerialists will progress their skills at a faster pace, and be able to handle the strength demands of inversion, spinning, and longer programs.

Without core stability, an aerialist will have difficulty maintaining the body balance and gracefulness on air.

3. Always Stretch After Not Before Workout

There are a lot of misconceptions about stretching before exercising and I’m also seeing a lot of coaches are still getting students to stretch before working out.

Although stretches are important to help improve the flexibility of the joints and muscles, timing for when to do them is also very important; doing them at the wrong time of your workout could have an opposite effect of what you are trying to achieve.

You actually shouldn’t perform static stretching before you exercise, especially if your workout involves the lower body. The muscles aren’t warmed up yet, and performing static stretching while you’re still cold won’t do anything in terms of injury prevention.

More and more evidence has now shown that static stretching could actually have negative effects on strength, power and speed. Hence, static stretching should be avoided during a warm-up.

Dynamic stretching has instead become more popular during warm-ups. Dynamic stretching involves deliberately moving the limbs repeatedly through its entire range of movement.

Dynamic stretching doesn’t impede performance the way static stretching does. In fact, it may even increase muscle strength while still providing the short-term increases in ﬂexibility.

Therefore, before doing any type of exercise, a bit of dynamic stretching is recommended and only do static stretch after your workout.

If after trying out all these hacks and tips and you are still experiencing difficulties, it might be time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort as well as helping you achieve your fitness goals.

If you still have issues with your aerial practice and wish to seek more personal advice, I strongly encourage you to book a session with one of our fully qualified physiotherapists here in Capital physiotherapy. Our physiotherapist will be able to give you more individualised advice that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!

You will find us at any of our clinics near you:

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Sciatica Fix Without Surgery (Piriformis Syndrome) Part 3

Posted on January 15, 2021January 30, 2023 Uncategorized

Are you suffering from sciatica? How to get rid of your sciatica without going through surgery?

Sciatica is really a symptom not a diagnosis, it’s a symptom where your sciatic nerve is being compressed leading to pain radiating almost anywhere along the nerve pathway, but it’s especially likely to follow a path from your low back to your buttock and the back of your thigh and calf.

To fix your sciatica symptoms you then first need to figure out what is causing your body to be compressing on the nerve itself.

There are 3 common reasons and today we will be sharing one of the most common reasons which is piriformis syndrome.

Piriformis muscle is a small muscle located deep in the buttock. For most people these muscles run in front of our sciatic nerve but for some the sciatic nerve actually runs through the muscles. Either way if this particular muscle becomes really tight it will then compress on your sciatic nerve which leads to all the pain and symptoms that you might be experiencing right now!

Some common aggravating factor if you do have a piriformis syndrome is that you will feel your sciatica symptom get worse when you:

Pain when walking up stairs or inclines
Increased pain after prolonged sitting
Heavy lifting
Prolong sitting, walking or running

Basically anything that increases the load on your spine as it will compress your spine more which leads to increased compressive pressure on the nerve which in turn increases your pain.

If you most likely won’t require surgery if you do have piriformis syndrome that is causing your sciatica, give these exercises a try and see if it will relieve your sciatica pain.

Sciatica Exercise

If you want to avoid surgery, give these exercises a try and see if it will relieve your sciatica pain.

Piriformis stretch
Pigeon stretch
Spikey ball on piriformis
Glute bridges

Note:

“Remember these exercise will only be beneficial for you if the cause of your sciatica is indeed from spinal degeneration, if the cause of your sciatica is from herniated disc or tight hip muscles that is compressing on the sciatic nerve then you will have a very different symptoms and you might find some of these exercise aggravates your pain instead of relieving them. “

If you are experiencing more pain while doing these exercises make sure you stop. We do have other videos/blogs that talk about sciatica that explore more about what exercises you should do if your sciatica is caused by degeneration of the spine &/or herniated disc. So make sure you check them out!

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your condition/ discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you, in order to feel pain free.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!

You will find us at any of our clinics near you:

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.