Health Place’s Video Archive

Health Place's Quick Tips!

The first of many Health Place's Quick Tips! This time we'll be focusing on the Straight Arm Wall Push. This one is perfect for office workers or where prolonged seating is required.

Posted by Health Place on Thursday, 21 January 2016
Wrist Mobilisations

Do you have RSI, Tennis or Golfers Elbow? Maybe even stiffness or pain? Wrist mobilisations are the perfect stretch for you! Follow these steps whilst conducting 2 sets of 10 reps every day.

Posted by Health Place on Thursday, 4 February 2016
Health Place Quick Tips - Trigger Point Ball

Health Place Quick Tips! This week, we're showcasing the versatility of the Trigger Point Ball.The Erector Spinae Muscles will be activated and is useful for anyone with trigger points in the Rhomboid muscles or in the muscles either side of the spine. Perform this stretch every day, in sets of 2 with 10 repetitions. If you don't have a ball, don't fret! We have them available for purchase in both our clinics.

Posted by Health Place on Thursday, 11 February 2016
Tigger Point Ball - Shoulders & Pecs

It's Friday - Which means another Quick Tips! Using a trigger ball to release the pecs will help the shoulders to relax in a more neutral resting position (in combination with back strengthening) This stretch is especially effective for anyone who has their arms in front of them for extended periods of time. This could include, people who drive long distances, people who use computers for a copious amounts of time or even if you have had a tough chest day at the gym.

Posted by Health Place on Thursday, 18 February 2016

Self Sciatic Nerve Flossing Part 2 - Laying Down!This is a variation from last week's video. This time we look at the sciatic nerve flossing but in another position. This is how you do it! 1. Lay flat on your back with band around your foot. Put your leg straight up in the air, knee straight and toes pointing towards your face.2. Pull the band so your leg stretches towards you (this will increase your symptoms - only do this to the point you feel the tightness and no further)3. Relax the leg until the stretch releases (this should reduce your symptoms)Repeat - 2 times per day for 10 - 30 reps or until you feel your symptoms subside.

Posted by Health Place on Thursday, 31 March 2016

Self Sciatic Nerve Flossing Part 2 - Laying Down!This is a variation from last week's video. This time we look at the sciatic nerve flossing but in another position. This is how you do it! 1. Lay flat on your back with band around your foot. Put your leg straight up in the air, knee straight and toes pointing towards your face.2. Pull the band so your leg stretches towards you (this will increase your symptoms - only do this to the point you feel the tightness and no further)3. Relax the leg until the stretch releases (this should reduce your symptoms)Repeat - 2 times per day for 10 - 30 reps or until you feel your symptoms subside.

Posted by Health Place on Thursday, 31 March 2016

Quick Tip Fridays!This time we will be looking at: Self Sciatic Nerve Flossing with Health Place Therabands!This stretch is perfect for those who - Sit for long periods (office, car, student)Play any sport (run, row, weight lifting - dead lift or squats in particular) Have tight hamstringsHave lower back pain or tensionHave sciatic symptoms or painThis is how it's done!1. In a sitting position, keep knees straight and pull band so your toes are pointing at your face2. Round your upper back and take your chin to your chest (this will increase your symptoms)3. Bring your head back to a neutral position (this should decrease your symptoms)Repeat this stretch 2 times per day for 10 days with 30 reps or until you feel your symptoms subside. Something to keep in mind ~ Compression of the sciatic nerve can be sensitive and should not be forced or aggravated. If any pain is felt during or after performing these exercises, reduce the amount of stretch applied to the leg. Do not sustain the stretch or try to stretch through the pain as this may aggravate your symptoms further. Please consult your therapist for a tailored treatment plan

Posted by Health Place on Thursday, 24 March 2016
Shoulder Rotation Mobilisation for Internal & External Rotation

It's Friday once again! Shoulder Rotation Mobilisation for Internal & External Rotation This is great for for people suffering from stiff or sore shoulders or those needing to improve their shoulder range of motion and mobility. It helps reduce shoulder stiffness from frozen shoulders. Also, it assists in improving muscle soreness after upper body exercise. Lastly, it helps in improving range of motion and mobility during rehabilitation of rotator cuff injury. This is how - Gently pull the theraband up using the top hand and down using the lower hand until your shoulder range of motion gradually improves. Change sides.This helps to improve range of motion and mobility for internal and external rotation of the shoulder jointComplete 3 sets of 10 repetitions 2 times per day.Therabands are awesome - if you haven't already, pick one up from either one of our clinics!

Posted by Health Place on Thursday, 3 March 2016
Reverse Band Pull

Quick Tips Friday! This awesome theraband stretch is for clients who need to strengthen lower trapezius or lower back muscles, reduce tension or tone in upper trapezius muscles or upper back and nec. It is also perfect for improving shoulder blade mobility and control, improve thoracic or upper back extension. If you would like to purchase a theraband of your own, ask for one next time you visit!

Posted by Health Place on Thursday, 25 February 2016

Check out this awesome rotator cuff quick tip.This external rotator cuff strengthening is perfect for someone who is rehabilitating or simply maintaining!For more specialised stretches, simply ask your therapist next time you visit.

Posted by Health Place on Tuesday, 26 April 2016
Internal Rotator Cuff - Warm Up

Video 2 of 3 in our rotator cuff series! Warming up, significantly reduces potential injury and is essential before physical activity.Watch the video below to receive a quick run down of an internal rotator cuff warm up!

Posted by Health Place on Friday, 6 May 2016

Simple Rotator Cuff warm up! A quick and super simple warm up that can be done in the office, at home or anywhere you see fit!

Posted by Health Place on Thursday, 12 May 2016