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.
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 ...
4 Easy Glute Muscles Strengthening Exercises You Can Do At Home
Looking for some easy exercises to incorporate into your glute-strengthening routine? Our physio has four easy exercises you can do at home.Glute strengthening exercises for at home Start at your own pace and gradually increase the intensity as you become more...
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...
Osgood-Schlatter disease: Causes, Symptoms & Treatments
Understanding the knee condition that often affects sporting teenagers.DOWNLOAD YOUR FREE Osgood-Schlatters GUIDE HERE What is Osgood Schlatters? Osgood-Schlatter disease is an overuse condition or injury of the knee that causes a painful bump and swelling on the...
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...
Single Limb Exercises for Building Strength & Stability
We love single limb exercises for building strength and stability!Single limb exercises not only improve balance and control, reducing risk of injury and falls in any age bracket, they will also help to build strength and performance for those training more global...
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...
Is it normal to have pain after a panic attack? Stretches to help relieve chest pain
Did you know that chest pain is a symptom experienced during panic attacks?Studies estimate that anywhere from 22% to just over 70% of panic attacks are accompanied by chest pain, before and after an attack. Panic attacks often go unnoticed and untreated in...
Chest Openers: Techniques and Benefits!
Chest openers are an easy exercise you can incorporate into your daily routine. Improve posture, increase flexibility, and enhance your overall well-being.Chest Openers: The perfect upper back stretch Chest openers not only stretches the front of the body, including...
Getting Better Fast After an Ankle Sprain with Simple Rehab Exercises
To Restore Normal Ankle Function After an Ankle SprainThis ankle rehabilitation exercise program focuses on strengthening the muscles that support your ankle to help reduce stress on your ankle joint. To restore normal ankle function after an ankle sprain. Ankle Range...
Calf Strengthening: The Importance of Working the Full Kinetic Chain
If you’ve been trying to increase your calf strength after an injury you might know that doing your calf raises and doing your hops are an important part of the rehab journey. But did you also know that it is important to work the full Kinetic Chain? Very rarely in...
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...
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...
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...
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,...
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...
5 Best Strength Training Exercises For Runners Hamstrings
Looking to strengthen your hamstrings? Here are some specific strength training exercises that target the hamstrings and can be beneficial for runners.Hamstring Curls Hamstring curls are a popular exercise that targets the muscles at the back of your legs,...
Easy Exercise to Relieve Stiff Feet: Rock, Paper, Scissors
Are your stiff feet giving you grief? Check out an easy exerise to relieve your feet stiffness. Feet Stiffness In our daily lives, our feet bear the weight of our constant motion, often without much thought or consideration. Yet, the sensation of stiff feet is...
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...
5 Stretches to Ease Foot Pain Recommended By Physiotherapists
It's important to incorporate foot strength and mobility exercises into a runner's strength and recovery routine for optimal performance and injury prevention. Neglecting foot strength and mobility can lead to a variety of issues such as plantar fasciitis, Achilles...
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....
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...
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...
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...
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...
The Most Effective Exercises for Treating Patella Tendinopathy
We list out a few of our favourite exercises that we commonly give for the condition of Patellar tendinopathy. Patellar tendinopathy Patellar tendinopathy is a common overuse injury that affects the patellar tendon, which connects your knee cap (patella) to your shin...
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