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physio at home Programs

Do you have an injury that you want to treat yourself?

Check out our Physio At Home Programs with our senior physiotherapist Morgan Deegan.

Morgan’s programs are designed to make stretching easy in your own time. 

Best Stretches To Do Before An Upper Body Workout

Best Stretches To Do Before An Upper Body Workout

Looking to improve your overhead strength? It’s important to make sure you’ve properly warmed up before completing resistance training to reduce the risk of injury and increase performance!Here are some of our top movements to get those muscles prepped before your...

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Tight Legs? Easy At Home Foam Roller Hamstring Exercises

Tight Legs? Easy At Home Foam Roller Hamstring Exercises

Foam roller nearby gathering dust? Try out rolling out the back of your leg muscles known as your hamstrings! Take it nice and slowly, feel your muscles lengthen out!Try out these foam exercises: Single leg option  Double leg option  Intense option  Foam Roller for...

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4 Quick Stretches to Do After a Run

4 Quick Stretches to Do After a Run

Join physiotherapist Morgan Deegan as she shares her top post-run stretches. Get ready to enhance your recovery and prevent injuries with these essential exercises.Are you looking to improve your post-run recovery and reduce the risk of injuries? In this article ...

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5 Quick Warm Up Standing Stretches to do Before Running

5 Quick Warm Up Standing Stretches to do Before Running

Dynamic, pre running stretches. Physiotherapist Morgan Deegan shows you her favourite pre run quick standing stretches.  Dynamic standing stretches are ideal for warming up the body and preparing it for the physical demands of running. Calf Gastrocnemius Stretch into...

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5 Easy Spikey Ball Exercises to Release Muscles

5 Easy Spikey Ball Exercises to Release Muscles

Looking for a way to relieve your muscle tightness? Spikey balls are designed to target painful trigger point areas to help soothe muscular pain and discomfort. Here, our Physiotherapist Morgan demonstrates 5 easy exercises to do at home using a spikey ball to ease...

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4 Easy At Home Core Strengthening Exercises

4 Easy At Home Core Strengthening Exercises

Looking for some easy exercises to incorporate into your core-strengthening routine? Our physio has four easy exercises you can do at home.Core strengthening exercises for at home Start at your own pace and gradually increase the intensity as you become more...

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How to Perform a Cross Leg Side Bend Stretch Exercise

How to Perform a Cross Leg Side Bend Stretch Exercise

Trust us, the cross leg side bend exercise looks as good as it feels! Take two minutes out of your day to stretch out some of those tight spots. ⁠⁠Here is Myotherapist Alli, demonstrating a side bend stretch aiming to stretch the whole side of your body. Give it a go...

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Standing Chin Nod or Chin Tucks Exercise for Tech Neck

Standing Chin Nod or Chin Tucks Exercise for Tech Neck

We are all guilty of scrolling on our phones with our heads down!⁠ Did you know this neck position has a nickname? It's called 'Tech Neck'! Unfortunately, tech neck can lead to headaches and pain spreading down our neck, shoulders and back! Oh no!  But don't worry,...

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7 Easy At Home Pilates Exercises for The Lower Back

7 Easy At Home Pilates Exercises for The Lower Back

Here Physiotherapist Liam goes through an at-home pilates session for your lower back.⁠ Give it a crack next time you are stuck at a desk all day!⁠ ⁠In this video you can see Liam guiding you through some easy at home pilates exercises.1. Pigeon Stretch1 Minute Per...

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Hamstring Injuries: 9 Powerful Steps to Prevention

Hamstring Injuries: 9 Powerful Steps to Prevention

Hamstring injuries are common among runners, but there are steps and stretches you can take to reduce the risk of such injuries.Hamstrings The hamstring is comprised of three muscles, namely the biceps femoris, semitendinosus, and semimembranosus, which extend from...

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Top 4 Foot Stretches Physiotherapists Recommend You Do

Top 4 Foot Stretches Physiotherapists Recommend You Do

I want to share some of my favourite foot stretch exercises that can help relieve tension and keep your feet happy and healthy. Give these a try and feel the difference! Performing regular foot stretches is crucial for maintaining a strong and healthy foot structure....

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Transverse Abdominis Exercise With Downloable sheet

Transverse Abdominis Exercise With Downloable sheet

Transverse Abdominis - a muscle layer of the anterior and lateral abdominal wall which is deep to the internal oblique. The transversus abdominis (TA) is a muscle layer of the anterior and lateral (front and side) abdominal wall which is deep to (layered below) the...

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Simple Neck Exercise you Should be Doing Daily

Simple Neck Exercise you Should be Doing Daily

Sore neck, but have no time to go to the gym or see a physio? We have the perfect exercise that can be done from your desk. How is your neck feeling today? ⁠ ⁠Take a minute out of your day and give your neck some much needed relief through stretching. You can even do...

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Knee to Wall & Banded Ankle Mobilisation Exercises

Knee to Wall & Banded Ankle Mobilisation Exercises

Feeling stiff in your ankles? ⁠We have a range of Dorsiflexion and Ankle Mobilisation TechniquesDorsiflexion and Ankle Mobilisation Techniques: Knee to Wall & Banded Ankle Mobilisation  Feeling stiff in your ankles? ⁠ ⁠ We test dorsiflexion (toes to the roof) by...

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Techniques to Release Hip Flexors

Techniques to Release Hip Flexors

A hip flexor injury involves damage to the group of muscles responsible for flexing the hip joint. We show you how to release your hipflexors.HIP FLEXOR INJURY  A hip flexor injury involves damage to the group of muscles responsible for flexing the hip joint.  Hip...

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