Sitting Posture at School/Home

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Studies have shown that a large proportion of adolescents will sit with poor posture. Sitting for long periods of time in poor postures will increase the stress on your back neck and shoulders and can lead to pain. It is important to optimise these postures at a young age so that they don’t continue into adulthood.

An optimal posture while sitting should have your spine in a “neutral” position which is a position where it maintains its natural curves. This is why a chair with lumbar support is important to maintain the natural inward curve of your lower back.

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Your shoulders should be relaxed and not rolled forward with your elbows at your sides. Your cheekbones should then sit naturally above your collar bones. 

For those students who are studying at home on computers it is important to setup your home workstation properly. Using laptops or tablets should only be for short periods of time unless you are using a separate keyboard and raising the screen to an ideal height.

The other way to minimise the effect of sitting is to get up from your chair as often as possible and stretch.

 

 

These two stretches can be helpful when you are spending extended times sitting throughout the day.

Doorway Pectoral Stretch 1.             Stand in the doorway with arms on the sides of the door frame 2.             Push the trunk forward stretching through the chest and fronts of the shoulders 3.             Be mindful of not letting your ribs flare 4.             If you are tighter on one side focus on just that arm to allow for more postural symmetry

Doorway Pectoral Stretch

  1. Stand in the doorway with arms on the sides of the door frame
  2. Push the trunk forward stretching through the chest and fronts of the shoulders
  3. Be mindful of not letting your ribs flare
  4. If you are tighter on one side focus on just that arm to allow for more postural symmetry
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Trunk Rotations

  1. Sit up in your chair, rotating around to the side
  2. Pull around on the back of the chair to get a deeper stretch
  3. Hold for one breath then slowly repeat to the opposite side
  4. Repeat 5 times to each side

Looking to improve your Golf?

Are you a keen golfer looking to improve your game? Or are you currently injured looking to get back to full function and return to golf?

Improving your game is not just about improving your swing. A thorough assessment will be the key factor to identifying any physical limitations that may be impacting your game.

From this assessment, your physiotherapist at Horizon will design a program to target your specific needs. These may include but are not limited to reduced hip mobility and stability, Pelvic/Core stability, spinal rotation and disassociation, scapula-thoracic disassociation, shoulder mobility and stability, spinal extension and balance.

Common golfing limitations we work with are reduced hip rotation causing additional loads on the spine and inconsistencies with the swing, limited drive from the pelvis causing your swing to lack power, limited spinal rotation leading to overuse of the shoulders and upper limbs to name but a few. 

Our programmes are designed to optimise your physical function to ensure you can play at your highest, most efficient level and prevent injury.

At Horizon we have specifically designed sports programmes for golf, tennis, running, cycling, swimming and rowing. If you are interested to improve your sport, please contact the clinic on 9245 7007 to book in your assessment today!

Tennis Elbow

Tennis Elbow

Tennis Elbow can affect anyone from sports people and labourers to desk workers. Pain is localised to the outside elbow and is usually felt with lifting and gripping. Occasional pain can also be experienced when straightening the arm. Symptoms are usually at their worst in the mornings.

  • What Causes Tennis Elbow?
  • Sudden increase in activity
  • Sudden change in activity such as commencement of a new sport or new job
  • Poor posture
  • Previous neck injuries such as whiplash
  • Poor upper limb bio-mechanics can lead to increased forces through the elbow
Proper assessment of all possible causes is imperative if Tennis Elbow is to be treated successfully. Once the cause is identified, a proper treatment plan can be established. Manual and exercise therapy along with the use of braces have been successfully used to treat the painful symptoms of tennis elbow.

Proper assessment of all possible causes is imperative if Tennis Elbow is to be treated successfully. Once the cause is identified, a proper treatment plan can be established. Manual and exercise therapy along with the use of braces have been successfully used to treat the painful symptoms of tennis elbow.

Australian Institute of Sport Physiotherapists Jill Cook and Craig Purdam have developed effective treatment protocols based on their tendon model. The exercise program is designed to reduce pain and then progressively load the muscle and tendon around the elbow. This will strengthen the attachment and make it more able to take load. This has proven to be a very effective way of treating tennis elbow.

At Horizon we take a holistic approach to Tennis elbow, strengthening the muscle and tendon on the elbow as well as the stabilising muscles around the shoulder and neck.
 

Laser

Laser has long been offered as a treatment option overseas, however is now becoming more widespread in Australia and is popping up in mainstream media with athletes in cricket and AFL using laser as part of their injury rehabilitation.

Conditions Treated with Laser

What is Laser?

Put simply, laser is a device which emits light. Low level laser therapy has a bio-stimulatory effect at a cellular level and it is widely used to assist in tissue healing and rehabilitation, and pain management.

Tendon conditions in particular are showing some good outcomes with laser treatment, such as tennis elbow and Achilles tendon problems, In vitro research studies have shown laser therapy for tendons can increase collagen production and suppress inflammation essentially speeding up the healing process.

Over the past twenty years, there has been further research showing laser can improve tissue healing in other areas of the body, including ligaments, tendons and joints. It can be used in acute and chronic stages, and there have been some microscopic studies showing significant increase in cell metabolism and collagen production, essentially speeding up the healing process.

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Laser for nipples?

Historically, laser has been used with post natal women to heal cracked or damaged nipples. A pilot study at King Edward Hospital showed lower reported pain levels and increase length of time to be able to continue breastfeeding. On average, women had pain relief and improvement after two or three sessions.

In Australia, laser   treatment can only be provided by those who have undertaken further specialist    training and qualifications. At Horizon, all of our Physiotherapists have completed the laser   requirements to safely administer laser therapy. Please feel free to discuss with us whether laser may be appropriate for you

What is Gluteal Tendinopathy

The Gluteus Medius tendon is the most commonly affected tendon, and is generally a result of overusing the muscle, or a sudden and rapid increase in walking or exercise. Pain is normally felt on the outside aspect of the hip, and can lead to walking with a limp or hip pain at night as the tendinopathy worsens.

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People with gluteal tendinopathies generally complain of:

-          pain when lying on their side with the hip adducted

-          lying on the affected side

-          sitting with hips greater than 90 degrees

-          sitting with the legs crossed

-          single leg standing

-          carrying children (generally new mums or grandmothers)

The tendinopathy can be classified along a continuum proposed by Cook & Purdam (2008) as above.

The tendinopathy can be classified along a continuum proposed by Cook & Purdam (2008) as above.

Your Horizon physiotherapist will be able to help you identify and provide you a program to help aid in the recovery of your tendon. This may include and is not limited to clinical pilates, dry needling, soft tissue manipulation, hip mobility exercises. 

Do you suffer with Vertigo?

Benign Paroxysmal Positional Vertigo (BPPV)

 BPPV is a result of dysfunction within the inner ear complex. It is caused by otoconia (calcium carbonate crystals) becoming dislodged from the inner ear (saccule & utricle). These crystals then enter one of three vestibular canals (anterior, posterior, horizontal), and causes the ampullae to become disrupted. This can lead to the sensation of vertigo. BPPV is the most common cause of vertigo. Other causes, although less   common are Meniere’s Disease and Vestibular Neuritis. 

Vertigo is described as a sensation whereby a person or the surrounding environment is spinning while in a stationary position. It is often brought on by moving the head to look up, rolling over in bed, or getting out of bed.

Signs and symptoms can include :

  • Sensation of spinning, tilting, rocking or falling
  • Vomiting or nausea
  • Abnormal eye movements (nystagmus)
  • Difficulty standing or walking
  • Neck tightness
  • Blurred vision

If you have any of these symptoms, a thorough examination by one of the physiotherapists at Horizon Physiotherapy can help to identify if you have BPPV, and then a treatment and management plan will be devised to aid in your recovery. 

 

Tennis injuries - Reduce your risk!

Like many sports tennis can be a common place to get overuse injuries. With the start of the tennis season approaching it is a good time to start thinking about ways of preventing injuries throughout the Summer.

To reduce your risk of injury you should consider the rate that you increase your workload. In other words if you haven't done much exercise for the past few weeks and jump into full tennis training you are likely to overload your muscles and joints. A slow increase in workload is much less likely to result in an injury.

The other way of reducing your risk of injury is to optimize the mechanics of your serve, forehand and backhand. By getting one of our Physiotherapists to assess your technique you will not only reduce your risk of injury but potentially increase your hitting efficiency (meaning potentially more power and accuracy).

 

Do you have good foot posture?

Like many sports tennis can be a common place to get overuse injuries. With the start of the tennis season approaching it is a good time to start thinking about ways of preventing injuries throughout the Summer.

To reduce your risk of injury you should consider the rate that you increase your workload. In other words if you haven't done much exercise for the past few weeks and jump into full tennis training you are likely to overload your muscles and joints. A slow increase in workload is much less likely to result in an injury.

The other way of reducing your risk of injury is to optimize the mechanics of your serve, forehand and backhand. By getting one of our Physiotherapists to assess your technique you will not only reduce your risk of injury but potentially increase your hitting efficiency (meaning potentially more power and accuracy).

Hidden Muscles

Both men and women have pelvic floor muscles – they are not usually seen however!


The pelvic floor muscles are part of our “core” muscle system. Our core muscles include the deep muscles of the abdomen and back, our diaphragm and the pelvic floor muscles. When working well, these core muscles work together as a part of a system, which helps maintain continence, sexual function, and support of our internal organs. Additionally there is research showing the relationship between our core muscles and pain conditions, such as pelvis and low back pain. If there is an imbalance within our core muscle system, this can affect how our body moves and functions. 
 
Sometimes the imbalance is not due to weakness but can be an issue of coordination, timing, or even over-activity - so muscles can be working too hard! 

At Horizon, we offer the use of real time ultrasound imaging to assist in assessing the pelvic floor and abdominal muscles. 

Returning to activity after ACL knee surgery

Returning to sport or leisure activities after an injury can be a difficult decision to make. Returning to sport after knee surgery such as an ACL reconstruction is no exception, particularly from a physiological and psychological perspective.
Literature suggests that fear of re-injury is the most common reason for not returning to sport post ACL reconstruction, rather than pain or lack of strength.
For this reason a guided rehab program with end stage sport specific rehabilitation training is vital for decreasing the fear factor, and thus a successful return to sport.

Functional bio mechanical assessments which can be filmed and analyzed is fast becoming the most successful strategy in identifying risk factors from a physiological perspective, which in turn will address the "fear factor" in returning to sport.

Horizon Physiotherapy can perform this analysis, and provide specific rehabilitation programs tailored to the individual to ensure our patients return to sports safely and perform at a higher level, without the fear of re-injury.