18 Apr April ’23 news: Angus’ Sydney to summit
After a welcome Easter break, we are feeling grateful and recharged! This month’s newsletter has all you need to know about what’s going on at the clinic this month. Below you’ll find details of our newest expert team members, an update on Term Two classes for our popular group therapy sessions, and an overview of the top FIVE incredible benefits of Aqua Therapy for Children. We also outline three of our favourite exercises you can do at home for strong, stable shoulders. But first, have you heard about the epic endurance effort Angus is about to undertake? 👇
On April 22nd our very own Angus Tadman will be setting forth on a completely self powered, unsupported gravel bike ride from the steps of the Sydney Opera House to the highest point in Aus, Mt Kosciuszko. He’s aiming to complete the 700km (13,000m elevation) journey over 6-7 days and is asking you to join him in making a difference. Jump over to Angus’s GoFundMe page for more details about the cause he is supporting and the epic Sydney to Summit journey he is undertaking.
Wishing you all the best for a safe journey Angus!
Welcome to our newest Physiotherapists Huchang Lee and Rachel Somers, who have both started with our team this month and who bring with them a wealth of experience and awesomeness.
RACHEL SOMERS – Rachel graduated with a Bachelor of Applied Science (Physiotherapy) with first class honours from University College Dublin and has recently relocated to Sydney. Rachel specialises in peadiatrics and prioritises an approach to therapy that keeps sessions enjoyable and engaging for children and their families. Being trained in Pilates, she brings elements of Pilates and kids yoga to her sessions and believes in adopting a holistic approach to therapy to enable children and families to achieve their goals.
HUCHANG LEE – Huchang graduated with a Bachelor of Applied Science (Physiotherapy) from the University of Sydney in 2019. Equipped with his hands-on technique, exercise therapy and dry needling skills, Huchang has been a clear favourite with patients in his previous clinics; helping patients get the best out of their treatment and back to living the life they want.
Paediatric Aqua Therapy
Aqua Therapy is a highly effective way to rehabilitate or progress development for people of all ages. It is particularly effective for children given their endless amounts of energy, developing patience ability (that tests the patience of their parents too) and developing strength.Paediatric Aqua Therapy can help children with extra needs to achieve developmental milestones and improve motor skills more effectively than exercises on land. We’ve listed FIVE other benefits of Aqua Therapy that we think you should know about:
- Increased mobility and range of motion: the human body becomes more buoyant in water, which allows children to have more sense of freedom in the water, allowing them to move in ways that they might not be able on land.
- Fostering Social Skills: The group therapy classes are a really great way for children to interact and have fun with other children, as we focus on moving and having fun together through various games and exercises. So this can really help your children to develop in other areas such as confidence and friendships.
- Increased confidence with water: Being a water-based activity, we find that it actually helps children to feel more confident about being in the water while also being an opportunity to further educate about water safety.
- Communication skills: the simple breathing techniques used in the water can also help with improving communication skills or speech delays.
- Its fun!: Being in the pool removes the clinical feel of treatment and actually feels more like a recreational outing for kids and adults together, giving you a break from the seriousness and letting you simply enjoy being together while working towards milestones or improved motor skills.
All our Aqua Therapy sessions are lead by one of our very experienced Paediatric Physiotherapists, and are suitable for children with developmental delays, Neurological conditions, Conditions from prematurity and Various orthopaedic conditions.
Visit our website to make a booking or for more information on our individual and group sessions.
Class time changes
There has been a slight change to our scheduled Tuesday and Thursday class times. The new times are listed below and commence from the first week of April 2023.
8.30am Onero – Angus
9.30am Onero – Angus
10.30am Group Therapy – Angus
11.30am Onero – Angus
8.30am Onero – Angus
9.30am Onero – Angus
10.30am Onero – Angus
11.30am BEAT IT (Diabetes) – Michael
For more information on class times, contact the team at (02) 9438 1782 or email inquiries to email@example.com
The Education Quarter
Our Favourite Shoulder Exercises…
Do you sometimes feel a twinge in your shoulder? Maybe just a niggling pain? Or do you get an odd crackling sensation every now and again? (It’s called crepitus, which we think sounds just like it feels.) The shoulder can be a pretty unstable joint – not surprising given that it’s the most moveable joint in the human body. The muscles surrounding the joint work to stabilise and support it. Unfortunately, modern movement patterns even among fitness fanatics and manual workers don’t always keep these muscles strong and stretched enough to do this. Poor posture (especially around technology) tends to make things even worse. Read on to discover three of our favourite exercises for strong, stable shoulders. Of course, we always recommend you chat with your physio first if you’re currently injured or have not done much exercise before. We are here to make sure that you’re helping not hindering your shoulder recovery.
Three Exercises to Try Today (No Elaborate Equipment Necessary.)
- SHOULDER PRESS: This exercise targets the deltoid muscles, which are responsible for lifting the arm overhead. You don’t need to purchase dumbbells if you don’t already have some. You could use water bottles or cans of beans. If you have not trained with weights before, or even if you have, but have had to rest recently because of injury, we recommend you work with lighter weights. (So, two cans of something from the pantry should be perfect.) Start by holding the weights just above your shoulder, elbows bent and palms facing forward. Press the weights overhead, keeping your core engaged and your back straight. Lower the weights back down to your shoulders and repeat.
- EXTERNAL ROTATIONS: This exercise targets the rotator cuff muscles, which help to stabilise the shoulder joint. Lie on your side. (If you’re working on a rotator cuff injury lie on your uninjured side.) Grab that can of beans/water bottle/dumbbell with the hand of the arm you’re working and hold it just off the floor. Rest your upper arm along the side of your rib cage, bending your elbow to a 90-degree angle. Keep the arm bent and rotate through the shoulder so you lift the bottle towards the ceiling. We recommend you use lighter weights and complete more repetitions – especially if you’ve been experiencing shoulder pain. You can save yourself the effort of getting up and down off the floor by purchasing a resistance band, which you can tie to a door handle. If you find this exercise effective, we’d recommend you get one.
- WALL ANGELS: This exercise targets the muscles that stabilise your shoulder blades (and you can pretend you’re making snow angels!) Stand with your back against a wall, with your feet a few inches away from the wall. Raise your arms to shoulder height, bending your elbows to 90-degrees (kind of like the “stick ‘em up” position you might see in old gangster movies). Slowly slide your arms up the wall, always keeping your elbows and wrists in contact with the wall. Once you’ve reached as high as you can, pause for a few seconds before lowering your arms back down to shoulder height.
These are just three of our favourites. For a detailed and personalised exercise plan to address your particular shoulder concerns give us a call on (02) 9438 1782 to make an appointment with one of the physiotherapists at St Leonard’s Physiotherapy. You can also follow us on Instagram or Facebook for handy tips and updates