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July 20, 2020
Children's Health

Sport specific home workout

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  1. Sport specific circuit

Sport specific home workout

Our physiotherapist’s Laura Scott and Sarah Yule provide a circuit based workout great for any sporting code.

Regardless of what sport you or your family are participating in, there are sport specific movement patterns common in all sports. This circuit can be performed at home and specifically incorporates the key movement patterns in any sport.

The outline of this circuit includes 1 minute at each circuit and 30 seconds rest in between. Try and repeat this circuit at least 4 times.

Sport specific circuit

Warm up (30 seconds of high knees, glut bridges and lumbar rotations)

Cone work – short runs over 2 – 3 metres challenging your change of direction

Balance- Stand on one leg for 30 seconds whilst performing another tasks

Plank

Push up

Lunges

Short sprints with a star jump

Our physiotherapists can tailor an individualised exercise program to assist you exercise safely and effectively from home.

To book a time to organise an exercise appointment, call our team today or book online.

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Welcome to our new segment ‘Get to know ME’. In this one we feature our Physio Matt and Dilen as our interviewer. 🧡💛🩶 More to come Experiencing mid-back/thoracic pain? In these videos, our physio Lizzie guides us through simple mobility exercises and stretches that are easy to work into your daily routine. These exercises don’t just relieve discomfort, they can also help improve posture. Keeping you healthy, strong and feeling your best! The exercises in the videos include: 1. Thoracic rotation with a chair 2. Bow and arrow 3. Thread the needle. 🧡🩶💛 #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy “Between DeQuervain’s syndrome in both wrists, chronic shoulder pain and a torn tendon in my hip, there was a time I didn’t know if I’d be able to hike, travel, cook, boogie board, work or even go on gentle walks without pain again. But thanks to Jason and the amazing team at ME physio, I have come through the other side. The team worked with me through Covid and beyond, and now, I can do everything I love mostly pain free. Jason also helped me understand the bio-psycho-social approach to pain management, which was a huge support, especially during the stress of Covid. I couldn’t be more grateful for their dedication to my recovery!” - Cyndi We are here to keep you happier, healthier and stronger 🧡💛🩶 #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy This week, our physio team took part in our annual CPR training, led by the amzing Helen McGrath! Keeping our skills sharp and always ready to act in any situation. Safety first. keeping us all healthier, stronger and happy. 🩶💛🧡 #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy “A massive thank you to the whole team at ME Physio for getting us fit enough to take on the challenge of summiting Mount Kilimanjaro. Tony made it all the way to the summit- 5,895m I reached the Barafu camp at 4,700m! All those strength and Pilates classes have really paid off” –Joan 💪🏽🗻 At ME Physio, it’s all about getting stronger, happier and staying healthy so you can do the things you love! 💛🧡🩶 #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Last week, we had the pleasure of chatting with the lovely residents at Hyson Apartments, right next to our new Caulfield South location! Our expert physio, Jason, shared some great tips on building strength and balance to help everyone stay active, independent and safe from falls. With the right exercises, you can feel healthier, happier, and stronger every day! From standing up with ease to walking confidently, these small steps lead to a life-changing impact. 🧡🩶 #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy From the clinic to the kitchen! 🍝 Our team at ME Physio traded their work attire for aprons this long weekend, cooking up some pasta magic for a work function. Team bonding with alot of delicious fun! 👨‍🍳👩‍🍳 🩶🧡 #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Your bone mineral density is an important area to address as you age. In these videos Lizzie and Matt run us through some basic exercises that you can do at home to start building up the strength in your bones and muscles. There are multiple variations for each exercise so that you can choose the exercise that best fits your current strength / fitness level. Here we have our variations of a push up 1) push ups against the wall 2) push ups on knees 3) push ups elevated on a surface (can use a bench or table) 4) push ups in plank position 🧡🩶 #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Under the care of Lella and our team, Peta has worked extremely hard to get back to playing soccer after an ankle injury. Through a thorough and guided rehabilitation program, getting stronger is getting back on the pitch and finishing off the season with a few goals 🧡🩶 #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Under the care of Matthew and our team, Cailin has worked tirelessly to reduce her back pain and restore her strength. Through a thorough and guided rehabilitation program, getting stronger is getting back on the ice and competiting at Nationals. 🧡🩶 #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy At ME Physio, we’re focused on helping you get stronger and recover so you can keep doing the things you love. For Rachel, healthier and stronger is getting back on the slopes in New Zealand following ACL reconstructive surgery 🧡🩶 #lovetoseeit #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy

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