Blog > Exercises & Stretches

Where to From Here?

in Exercises & Stretches

After leaving the tender ministrations of our practice when the patient is now pain free and mobile again, they will ask the question. What is an exercise programme I can do that will keep me better and lower my risk of future problems? My answer will be to offer a small bouquet of options namely;…

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Free Weights or Cable Machines?

in Exercises & Stretches

A number of recent studies have implied that using free weights is probably a better option than using machines (cables), this is probably due to the fact that you have to engage your abdominal core muscles in anticipation of lifting and handling weights. Researchers at the University of South Carolina confirmed this and showed men…

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Stretching Better for Golf

in Exercises & Stretches, Health & Lifestyle

We’ve all heard about the benefits of stretching and there is no doubt adequate stretching and warm-up can limit the possibility of injury but what is the best and most practical way to do it? Interestingly there is little evidence to suggest that stretching cold ie without a warm-up is of any use at all….

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Muscle Means Miracles

in Exercises & Stretches

Those who have been under my care would know my often repeated maxim, that having greater muscle strength around a damaged joint affords you a lot of protection from poor function and even pain. This is because it shares load with the joint taking pressure off it and so decreasing its irritation. Yes I know…

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Spikey Massage Balls

in Exercises & Stretches

Spikey massage balls are used to perform self massage exercises and muscle release techniques. The design of the balls massages the skin and muscles which increases blood flow and this in turn helps to remove muscle tension. Benefit of using a massage ball include: Increases blood flow to localised areas which improves blood circulation Improves…

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Low Impact Workouts

in Exercises & Stretches, Physiotherapy

When you sustain an injury or have pain in your lower limbs and/or spine you’ll find your physiotherapist utters the words “you’ll need to decrease or stop training / exercise for a small period of time to allow the tissues to heal”. In your mind there are probably alarm bells going off in your head,…

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Two Main Reasons why we Should all Stretch!

in Exercises & Stretches

Have you ever heard varying opinions about whether to stretch before and after exercise? Are you confused about whether you should be stretching or not? There are two main reasons why we should all stretch and not just when exercising but every day. Prevention Magazine online explains how there is such a thing as muscle…

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Hip Flexor Stretch Lunge

in Exercises & Stretches

Hip Flexors are important to remember to stretch particularly if you’re a runner as you will be able to take longer strides if your hip flexors aren’t too tight! To stretch your right hip flexors start by kneeling on the ground with your left leg up in front of you and your right knee on…

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Standing Quadriceps Stretch

in Exercises & Stretches

The standing quadriceps stretch is a great way to stretch your quads, however you do need to have reasonably good balance to be able to do this stretch in standing. There are two ways to complete this stretch in standing. The more common version involves standing on one leg so you may need to be…

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Biceps Stretch

in Exercises & Stretches

To perform the biceps stretch, you need to be standing up straight with your back in a neutral position, extend your right arm out in front of you with your arm at shoulder height and your palm facing upwards. Place the palm of your left hand over the fingers of your right hand and gently…

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At Cottesloe Physiotherapy Centre, we are passionate about our field. Visit our blogs for useful information & tips on all aspects of looking after your body.