How to: Stretch Quadratus Lumborum

How to: Stretch Quadratus Lumborum Is your tight Quadratus Lumborum (QL) causing you problems? This muscle sits in your lower back, attached from your 12th rib, the L1-L5 transverse processes of the vertebrae and the iliac crest. When the QL on one side of your back contracts it causes a side flexion of your spine…

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Exercising With Knee Osteoarthritis

Exercising With Knee Osteoarthritis Many people with knee osteoarthritis decrease or stop exercising at the level suggested by the World Health Organisation (150 minute per week of moderate-vigorous exercise) due to fear of making their arthritis worse. However, a recent medical research trial studied 1978 knees with OA or at a high risk of OA…

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Deep Neck Flexor Exercises

Deep Neck Flexor Exercises Evidence has shown that individuals with neck disorders (including headaches) often have impaired strength and control through their deep cervical flexor muscles. These are the muscles that help you maintain neck stability and good posture. In simple terms, they are responsible for keeping your head in line with your body! If…

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Groin Pain – The 5 Second Squeeze Test

Groin Pain – The 5 Second Squeeze Test Groin pain or injuries can be really limiting in sports and is quite commonly seen in footballers. It can come about from a strain or tear to the adductor muscle group, which runs on the inside of the thigh. There is a simple test called the 5…

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What is Osteoporosis ?

What is Osteoporosis ? Osteoporosis occurs when the balance between bone building and bone breaking down chemicals in the body becomes upset. As people get older the body gets better at breaking down bones than making them. In women especially after they hit menopause, the lack of oestrogen in their body causes them to break…

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Signs and Symptoms of Patellofemoral Syndrome

Signs and Symptoms of Patellofemoral Syndrome Watch as Ellen explains to you how to recognise the signs and symptoms of patellofemoral syndrome. Patellofemoral syndrome is pain felt around or underneath the kneecap that comes from the joint where the patella sits on the femur. Most people will describe the onset of pain when the knee…

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Post Operation Pain

Post Operation Pain Not taking pain meds post-surgery so unable to exercise Something that often concerns me as a physiotherapist is when people come in for treatment after an operation in a lot of pain because they’re not taking their medication properly. Nobody likes taking a lot of pills especially strong painkillers. People worry about…

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Short Performance Physical Battery Test

Short Performance Physical Battery Test Here’s our last functional test to try – Short Performance Physical Battery. This forms part of our testing we use for sarcopenia (muscle weakness and muscle wasting). It’s a great test covering balance and function, and in the clinic, we often combine this with muscle strength tests to give us…

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Have you ever wondered how long you might live⁉️

Have you ever wondered how long you might live⁉️ Have you ever wondered how long you might live⁉️ A Brazilian physician Claudio Gil Araujo designed a test which was validated and published in the European Journal of Preventative Cardiology called the sit-down-stand-up test. This test predicts your longevity, or more accurately your chance of dying…

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People Should Not Put Up With Pain!

People Should Not Put Up With Pain! A common thing that physiotherapists hear is ‘I was hoping it would get better on its own’. It is one of the frustrating things that physiotherapists deal with as ‘putting up’ with pain has negative effects on the body and the recovery process. Very often we see people…

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