16 Mar March ’22 Newsletter
When it rains it pours! If you’re sick of the rain, come and join us in the clinic where it’s nice and dry. In this month’s newsletter, we look at the GLAD program for managing hip and knee osteoarthritis. And we give you a rundown on enrolling your child in adolescent group exercise classes. Lastly, the education quarter takes you through the importance of shoulder stability at every age! Enjoy 🙂
GLAD program is back with new equipment!
If you are finding it difficult to exercise due to hip or knee osteoarthritis, we are here to help you. The GLAD program for osteoarthritis is back for Term 2, with new equipment… we’ve added a leg press machine. The program is held in our new, purpose-built chronic disease management gym space.
What does the program involve?
An initial physio consultation to better understand your condition and needs.
Two sessions per week for nine weeks. The first week is education, followed by eight weeks of exercise classes, in groups of 4-6 people.
Testing and measuring before you start to establish your baseline, then an assessment of your progress to see how you’re getting on.
For more details about the program and costs click here. If you’re ready to enrol or have any questions, contact us on (02) 9438 1782 or email email@example.com.
Adolescent group classes return for Term 2!
Our group exercise classes for children and teens, from ages 10 – 16, will be back in Term 2! We work with your child to build their general fitness and strength, while improving their posture, core stability, and flexibility.
If your child is an existing patient, they can be booked straight in. New patients need an appointment with our paediatric physiotherapist, Requel Trevillion, first.
- Classes start week commencing 25 April and run for 9 weeks.
- Cost is $50/class or $450/term paid at the start of term.
- Please note, we require children to be double vaccinated to attend.
Update on masks
From Friday 25th February, patients will still be required to wear a mask in the waiting room and during one-on-one sessions. However, masks will be optional in group classes. If you are experiencing even mild symptoms, please stay at home and call us. We can organise a telehealth appointment or reschedule for when your symptoms have passed.
If you have any questions or concerns, please contact us on (02) 9438 1782 or email firstname.lastname@example.org.
We thank you for your cooperation.
The Education Quarter
Exercise blog: Stable shoulder workout
Scap (or scapular) push-ups use a small range of motion to improve shoulder stability, by strengthening the serratus anterior muscle (located on the sides of the rib cage). They may seem like nothing fancy, but trust us they are worth your time!
- Start with your hands on the floor. Push back into a plank position (with knees lifted or lowered depending on your strength).
- Whilst keeping your arms straight, retract or draw your shoulder blades together. After a pause, protract or draw your shoulder blades away from each other, your shoulders and upper back should look slightly rounded.
- Continue to retract and protract for 3 sets of 10 reps.
A banded row uses a theraband (or resistance band) to work the upper back muscles, helping support good posture and lessen the strain on your shoulders. Choose a level of band and give this one a go!
- Secure the band to a tree, pole or any secure anchor point.
- Hold each end and take a few steps back so the band is taut and your arms are straight.
- Pull your elbows back so they graze your ribs. Squeeze your upper back and pause for 3 seconds (remember to keep your shoulders down and relaxed!).
- Slowly return your arms to the starting position (parallel to the floor).
- Repeat for 3 sets of 10 reps.
We love wall circles as they not only strengthen the serratus anterior but also target the deep muscles in your rotator cuff. All you need is a wall (duh!), basketball or light medicine ball and a little bit of coordination!
- Place the ball at shoulder height, with one hand firmly placed at the centre.
- Place your other hand down by your side and keep your shoulders down and relaxed
- Start to make small clockwise circles for 10 counts, then change to anticlockwise circles for 10.
- Once you have got the hang of that, try to advance to figures of eight for 10.
- Repeat on the other arm.
- Repeat for 2 sets.
Happy to help.
If you’d like to book an appointment, or have questions about any pain or injury you may be experiencing, please get in touch.