Lower Back Pain when sitting? Try this!
One of the biggest risk factors for lower back pain is prolonged sitting >6hrs.
Regular changes in position are good for you.
Remember..
“Your next posture is your best posture!”
One of the biggest risk factors for lower back pain is prolonged sitting >6hrs.
Regular changes in position are good for you.
Remember..
“Your next posture is your best posture!”
Frozen shoulder (adhesive capsulitis) can unfortunately take anywhere from 6 months to 2 years to recover. These exercises are designed to maintain your shoulder flexibility whilst you go through the natural process, as well as help restore your flexibility once the pain has settled and you are in the “thawing” phase.
Sometimes patients can achieve good relief early on by having an injection called hydro dilatation. This involves an injection of saline as well as cortisone to help expand and stretch the joint. You can read more about the procedure here http://www.orthosports.com.au/content_common/pg-frozen-shoulder.seo.
The exercises in the video should be started 1 week after having the injection. Please do not hesitate to get in touch with us if your have any questions at https://www.clinicalphysio.com.au
Glute Bridge progressions to address gluteus maximus strength deficits.
You should feel these working your glutes (bum!) You should aim to eventually do 20-25 single leg bridges so your glute is burning!!
There are 2 parts to the gluteus Medius muscle. An anterior (front) and posterior (back) part. This exercise target’s the posterior part.
Aim for 3 sets of 10-15. Rest for 30 second.
You should feel it working the side of your buttock.
You should only try these once you have a basic level of strength of your rotator cuff.
Try to aim for 3 sets of 12-15 3 x per week.