These are reminder tips of how to do the exercises after your physiotherapy session…

CLICK for Video TIPS on how to Optimise & get the most from your Exercise Program.

Check your technique:

• Remember to breathe slowly.

• Be attentive to your body & the sensations going on.

• You feel in control.

• You are keeping good alignment.

• You are aware of the posture & core cues.

• Start slow, and a with a few repetitions, then build up slowly.

• Check you feel recovered before doing your next bout of exercise.

Modify for discomfort:

• If the pain keeps increasing with the exercise repetitions, then stop the exercise and seek advice from your physio.

• If there is just a little pain to begin, then it reduces as you continue the exercise it should be OK. Check how you feel afterward & the next day that pain is also OK.

• Generally pain levels with exercise should be less than 2 or 3 out of 10.

• If uncertain, check with your physio.

Manage your Loading (finding Balance):

• When returning to your sport, work, exercise, hobby, daily activity, walking, and so forth you need to be aware of managing your load, so that you find the balance point where you do enough to get stronger or more mobile, but not so much as to overload the tissue, causing it to break down, or re-aggravate an old issue.

• Too much pain or pain increasing with activity could be an indicator of over loading.

• To avoid overloading progress with small changes eg 10% or less. Build up slowly. Slowly restoring you self back to the desired goal or activity level.

• Be aware if you have been more sedentary or not active for a time you will be more de-conditioned, so it will be easier to overload body tissues. Because you could do strong activity in the past is not an indicator that the body can cope today.

Book a Session Today

Regain hope, Feel great again…