19 Jun Jun’24 news: The Secret Sauce of Post Surgical Recovery
Hope you are all enjoying the snuggly winter weather and finding the motivation to keep active on these cold and dark mornings and evenings. The good news is that the Winter Solstice – aka the shortest day of the year – is only a few days away now, so before you know it the days will start getting longer and the nights shorter again.
This month’s newsletter takes a look at how physiotherapy can help ease driving woes (of the neck mobility kind), the difference between Prehab and Rehab and the benefits of these two processes when teamed together, and we also take a look at three essential exercises for Upper Back strength and mobility.
But first, we want to turn our attention and yours to an important cause…
Bounce 4 Batten
In the spirit of International Batten Awareness Day, which happened earlier this month on June 9, we wanted to take a moment to shine a light on a worthy cause and help raise awareness of this rare but devastating disease.
What is Batten Disease?
Batten disease is a family of progressive neurological conditions that primarily affect children. Children with Batten disease are typically born healthy and follow a normal trajectory of childhood development before symptoms begin to appear.
As the disease progresses, children suffer vision loss, language decline, behavioural and cognitive changes. childhood dementia, seizures, motor decline & early death, sometime during childhood to early adulthood.
How Can You Help?
BDSRA Australia is dedicated to improving the lives and wellbeing of patients and families affected by Batten disease. They provide a practical range of support, advocacy and educational resources and fund vital research towards finding new treatments and a cure.
To support their mission, and the members of our local community that are impacted by this disease, please consider a donation to BDSRA.
Your valuable contribution will go towards funding the research grant program and help turn HOPE into a CURE.
How Physiotherapy Can Help Ease Driving Woes
Is glancing over your shoulder before changing lanes becoming a challenge?
Fear not – we’re here to steer you in the right direction (pun absolutely intended). Our latest blog article takes a look at why this might be happening, and how physiotherapy can put you back on track to smoother, safer travels. Read it here.
And if this serves as a reminder to get pain or limited movement checked out by a specialist, then don’t hesitate to call us to make an appointment (02) 9438 1782, as there are exercises that can help you get back in the fast lane (sorry that’s the last of the driving puns).
Prehab vs Rehab: What’s the Difference?
You’re probably familiar with rehabilitation, or “rehab,” but have you heard about prehabilitation? Let’s dive into what they are and when you might need them.
Rehabilitation: The Comeback Story
Most people know rehabilitation as the process of recovering after an injury or surgery. It’s all about getting you back on your feet, pain-free, and ready to tackle life again.
Rehab Focuses on:
- Pain Relief
- Functional Training to get you moving like a pro again.
- And a tailored plan, that’s specific to you and your needs
Rehab is all about helping you regain your strength and independence in a monitored and supported way.
Prehabilitation: Ready, Set, Go!
But what about prehabilitation, or “prehab”? Think of it as getting your body ready for the big game— that is, surgery. It’s a proactive approach aimed at boosting your strength, flexibility, and mental readiness before you have surgery.
Prehab Focuses On:
- Strength building and getting those muscles in top shape.
- Flexibility gains, do you can move those joints with ease.
- Mind prep, to help you go into your surgery with confidence instead of nerves
Prehab is all about setting yourself up for a smoother, faster recovery.
Not sure if you need it? If you’re scheduled for surgery or a medical procedure, prehab can help you go in stronger and come out better. And together with Rehab, well they’re the secret sauce and the perfect combo to help you recover faster.
At St Leonards Physiotherapy, we blend prehab and rehab seamlessly, ensuring your journey from prep to recovery is smooth and effective. Whether you’re gearing up for surgery or bouncing back from one, we’ve got your back. Ready to rock your recovery?
Contact us today and let’s get moving!
The Education Quarter
Elevate Your Upper Back
3 Essential Exercises for Strength and Mobility
Here at St Leonards Physiotherapy we’re often asked about our favourite exercises. We always say that the answer depends on the patient! We provide personalised treatment plans that include a tailored exercise program. But – confession time – we do have a few favourites when it comes to strengthening the upper back. (Shhhh – it’s a secret!)
If you’re ready to sculpt a back worthy of admiration and bolster your spine’s resilience you’re in the right place. Today, we’re uncovering the power trio of upper back exercises – banded rows, pull-ups, and trap shrugs – that will not only have you standing taller but also moving with newfound grace and ease. Read on to find out more… But if you have any aches or pains or are recovering from injury, please give us a call on (02) 9438 1782 so we can ensure you’ve got an exercise program that’s right for you!
Banded Rows: Unleash the Power of Resistance
Picture this: you’re seated, resistance band in hand, and you begin to pull towards your chest with purpose. What you’re doing is not just engaging your upper back muscles but also challenging them to work against resistance – a key ingredient for muscle growth and strength. Banded rows target the rhomboids, traps, and rear deltoids, promoting better posture, shoulder stability, and overall upper body function. By incorporating banded rows into your routine, you’re not just pulling weight; you’re pulling yourself closer to a well-supported spine. And all you need is a resistance band and a sturdy anchor point (we like pieces of furniture that don’t budge!)
Pull-Ups: Rise to New Heights
Next on the agenda: pull-ups. Ah, the timeless classic of upper body strength training. There’s something undeniably empowering about hoisting yourself up towards the sky, using nothing but your own strength and sheer determination. Pull-ups are the ultimate test of upper back and arm strength, targeting the lats, traps, rhomboids, and biceps with unparalleled efficiency. But beyond the bragging rights of mastering this challenging exercise lies a myriad of benefits for your upper back health. Pull-ups improve scapular stability, enhance grip strength, and promote symmetrical muscle development—all essential components of a resilient and well-functioning upper back. And the great thing is that you don’t need to actually achieve a pull up to reap the benefits. Start by activating the back and just lifting yourself slightly. You can build up strength over time.
Trap Shrugs: Elevate and Activate
Last but certainly not least: trap shrugs. As the name suggests, this exercise is all about giving your trapezius muscles the attention they deserve. The traps, those triangular muscles that extend from the base of your skull to the middle of your back, play a crucial role in shoulder and neck stability, as well as in maintaining proper posture. Trap shrugs involve elevating and retracting the shoulders against resistance, effectively targeting the upper traps, and helping to build that coveted “V” shape in your upper back. But beyond aesthetics, trap shrugs also improve shoulder mobility, reduce neck tension, and enhance overall upper body function. So, whether you’re aiming for boulder shoulders or simply seeking relief from desk-induced stiffness, trap shrugs are the way to go. And they’re so easy. You just shrug (with great form) while holding weights!
Conclusion
So there you have it – a few of our favourite upper body exercises. But we know that everybody is different and that your goals and obstacles are different too. At St Leonards Physiotherapy our team of skilled physiotherapists is here to guide you on your journey to strength, mobility, and resilience. Whether you’re recovering from an injury, looking to prevent future pain, or simply seeking to optimise your performance, we’ve got you covered. Give us a call on (02) 9438 1782 to schedule an appointment today. With the right exercises and expert guidance, you’ll be standing tall, moving freely in no time. Let’s get to work!
PSST: We’re also on social media. Why not follow us on Facebook or Instagram for more fun physio fitness facts and hacks. Links at the bottom of this email.
Information provided in this email (including text, graphics, images, outbound links, and other material) is for informational purposes only. It is general in nature and is not to be used or considered as a substitute for personalised professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider regarding any symptoms, medical conditions, or treatments and before undertaking any new health care regimen.