Kirsten is one of our Masters Physiotherapists, a certified Health Coach, Crossfit coach and mum of 2 girls. In this blog she’ll take you through some of the considerations for returning to running or high intensity exercise after having a baby….
Getting back to or even just starting a new exercise routine after having a baby can be one of the best things we can do for ourselves as mums. There are loads of reasons why we want to do this and each of us will have our own priorities - physical health, mental health, body composition, social connection and even just feeling a little but like your “old self” are all things I hear often and can certainly relate to with my own journey into motherhood. Unfortunately there is also a mind boggling amount of information out there about what you should or shouldn’t be doing - add in sleep deprivation, hormonal fluctuations and the general adjustment to life with a baby - it's all too easy to feel overwhelmed.
So in this blog I’m really hoping to simplify that and give you some guidance around what choices you could be making for yourself when it comes to returning to exercise, particularly higher impact exercise like running, F45, gym classes or sport.
Firstly, It’s really important to take the time to connect with why you want to do it. I really want you to separate this from why you think you “should'' do it. Yes there are a few things that are really important to do when we’re recovering from birth, but in my experience, as a new mum, we’re already struggling to keep up on the escalator of expectations moving at double speed - some of these are our own expectations and then there’s those of society and people around us. Ask yourself if you really want to go back to running/gym/sport now or are you’re doing it because you think you should be at that point by now?
Before having kids I would definitely have told you that my exercise was for physical health, body aesthetics, and keeping up with how I thought I “should” look and how fit I “should” be, especially given that I was a Physio and a CrossFit coach. Since the addition of my 2 girls to my life over the past 5 years, I’ve realised that I placed an extraordinary amount of pressure on myself to get back to all that. Not that those reasons were wrong in any way but more that I could have been kinder to myself over time and given myself some credit for what I was actually achieving. Also know that your reasons for exercising can change over time and that’s absolutely fine too. These days I find that the benefits I get for my mental wellbeing from exercise far outweigh anything else.
On the topic of expectations let’s take a quick look at the reality of what many women are experiencing in the pregnancy and postpartum period. There are many things that are more common than we think:
Now whilst those stats aren’t exactly sunshine and rainbows the good news is that there are simple steps we can take to improve them with a huge component being the advice and support a mother has during this time. Luckily for you that’s a massive part of what we do at AP, so let’s take a look at some of that advice..
So it’s time to consider if you are ready to return to exercise at the level you’re aiming for. There are a few key factors that come into this decision and whilst some health providers might say that you’re cleared for exercise from 6 weeks postpartum this doesn’t mean you can jump straight back in. In reality the healing process continues long past this time. When we consider other musculoskeletal injuries or post surgical rehab protocols (like a knee or shoulder for example) we are often working with clients for several months prior to them returning to exercise and sport so we need to be thinking the same way after having a baby.
Ideally we would love it if every new mum had access to a postnatal check with a qualified Pelvic Health Physiotherapist so if you can afford it then this really is your best first step.
Let’s take a look at the key screening questions you want to ask yourself about your pelvic health:
If you answered “yes” to any of the above, we would really encourage you to book an appointment with one of our Women's Health team to ensure you get the appropriate assessment and treatment before progressing on your exercise journey.
If you answered “no” then that’s great. A few other things you might want to consider:
So if you’ve got to a place where you can honestly say that you have no pelvic symptoms, you’ve been building up your walking gradually, you’ve done the boring basic strength work and you think you’re eating and sleeping well enough, then congrats you’re likely ready to ramp things up to the next level with your exercise! Continue to build up gradually and allow yourself the chance to rest and recover as you move through the different phases of your child’s first few years! If at anytime you experience symptoms or need advice then we’re here.
If you feel like you have more questions than answers….or you may be wondering how some of these factors apply to you individually then we’re here to help and we have a range of services available:
Book in for a complimentary phone consultation to have quick chat with one of our team about your situation.
If you’re experiencing any pelvic symptoms - book in for a consultation with one of our Womens Health physiotherapists.
If you’re not experiencing any symptoms and are looking for strengthening advice and testing for return to sport readiness then book in for a Post Natal Return to running assessment with Kirsten.
How are you really feeling today?
Do you ever ‘check in’ with your body?
What sensations can you feel in your body that may be related to stress?
Did you know that there is a direct relationship between our thoughts, our emotions, and therefore the reactions that happen internally in our bodies?
We live in a society full of pressure, judgement, stress, deadlines, overwhelm, anxiety and trauma. It is normal to go through ups and downs in life. It is how we grow learn, and develop coping mechanisms and resilience as humans. However it is vital we choose tools that are positive to our recovery during these times.
My name is Renée Malyon and I am a Senior Physiotherapist at Auckland Physiotherapy, with a holistic and multidisciplinary approach to patient care. I am very passionate about mental wellness with my own life experience, and having the realisation that the mind is so interconnected with what I do helping people as a Physiotherapist.
I have a special interest in women’s and pelvic health Physiotherapy, clinical Pilates, and health promotion – including corporate health, ergonomics, sleep, and mental wellbeing. I am a qualified Mindfulness teacher through the Holistic Therapies Institute in the UK, and I am also trained in some forms of Somatic Trauma Release therapy.
My Top 10 Tips for Mental Wellbeing:
1) Provide a safe and secure environment to those who share with you. We all want to feel this when being vulnerable and opening up. When you learn to do that for others, you will find the value in receiving that yourself.
2) Practice mindful breath work and meditation – daily. You can do it anywhere, anytime. Find stillness as frequently as you can to instil focus, a sense of grounding, and increase your sense of calm. Learn these life changing skills...they are not just for hippies I promise.
3) Stress is real and you shouldn’t ignore its ability to affect your body. Many symptoms’ people go to the GP for a due to stress. Did you know that calming down your nervous system regularly through the day using breath awareness meditation, visualisation, mindful movement, and many other tools, can reduce the effects of stress on your body?
4) Journaling or simply putting pen to paper, can be a great way to name the emotions you are feeling, and therefore understand your thoughts. This in turn will affect how you feel mentally but then how your body feels physically i.e. pain, tension etc.
5) Gratitude practice can trigger certain reactions in the brain to immediately change your mood. You can practice this in written form, in meditation, or even in front of a mirror. It can be beneficial to do before bed to help improve sleep.
6) Eat healthy fresh food, reduce or eliminate alcohol consumption, and focus on quality sleep routine methods. Keep your lights low at night, and use dark modes on all of your technology. There is software you can even download now on to your computers.
7) Exercise, especially in nature, can help improve your mood and energy. Stop and really SEE the beauty around you.
8) 'Acceptance' is a big one. We simply cannot control everything in life. The things we can control are: exercise, food intake, sleep, choosing healthy coping tools, what you are saying to yourself and others, controlling your media observation, boundaries of your energy and people, expectations of yourself and others, and mindfulness practice – choosing how you want to respond to situations and conflict. Acceptance also to others, situations, yourself, the past etc.
9) 'Letting go' and forgiveness. These relate to acceptance also. Learn to forgive and let go of situations, conflict, even your thoughts and beliefs that may be holding you back from living a truly fulfilled and happy life.
10) Practice compassion and kindness…it seems simple but having an open mind with true empathy and understanding for others seems to be lost in today’s society. Treat others as you would like to be treated. Respect yourself, respect others, respect the environment.
There are lots of amazing resources and contact details for helplines on mentalhealth.org.nz.
If you are interested in learning more about what Renée has to offer, and what would be right for you, please feel free to contact her on [email protected] for a free phone consultation.
Ankle sprain is one of the most common musculoskeletal injuries. A recent analysis of the research has shown that females are at a higher risk of sustaining an ankle sprain compared with males and children compared with adolescents and adults. Indoor and court sports are the highest risk activity but ankle sprains don’t only occur as a result of sport. They can also be caused by stepping awkwardly on an uneven surface, or even wearing high heels. Any action that throws off your balance and shifts your centre of gravity, could result in a painful sprain. Lateral ankle sprains are by far the most common. If not managed well, some people may go on to having recurrent issues.
The ankle joint is made up of three bones: the talus (ankle bone), the tibia (shin bone), and the fibula (the smaller leg bone). A series of ligaments running in different directions connect the bones and provide stability and support to the joint.
There are three lateral (outer) ligaments that help to stabilise the ankle joint, preventing it from moving too much. The anterior talo-fibular ligament, or ATFL is one of them. It is a short ligament that attaches the fibula to the talus. The ATFL is the weakest outer ligament and the most injured.
Sports and activities that involve running, jumping, and sudden changes in direction put pressure on the ankle and may cause it to abruptly roll outwards. When this results in overstretching and tearing of the outside ligaments, it is known as a lateral ankle sprain.
If you’ve sprained your ankle you may experience the following symptoms: swelling (immediately or over a few hours); localised tenderness or bruising around the joint; pain when trying to walk, or when you put weight on it.
Lateral ankle sprains are graded depending on severity:
RICER protocol is suggested for treatment of a sprained ankle:
You should also avoid HARM – Heat, Alcohol, Running/exercise and Massage, in the first 48 hours to keep any swelling to a minimum. You should also call your physiotherapist at your earliest convenience.
Physiotherapy can help with rehabilitation as you recover from an ankle sprain. Your physio will work with you to develop an exercise program focused on improving the mobility of the joint and regain movement. Evidence shows that commencing rehabilitation exercises within a week of a sprain speeds up recovery.
Auckland Physiotherapy has been asked to be part of an exciting new pilot study with ACC, orthopaedic surgeons, and radiology providers. This is a fully funded pathway (no surcharge) for those patients that are appropriate so please give us a call to see whether we think you may be appropriate.
Our physiotherapists will also help you to strengthen the surrounding muscles to aid your recovery. This is particularly important to prevent the injury from reoccurring. Stabilising the ankle using tape or a brace will allow the ATFL to rest and heal. Your physio can recommend a support or brace as appropriate and teach you the correct technique to ensure the best recovery.
When you return to your favourite sport/activity, you may need to brace or tape the ankle for extra support. Your physiotherapist will provide advice on whether this is necessary and when.
Get in touch with us now if you have had an ankle sprain over the past year that just doesn’t seem to be coming right!
Massage – it is something many is us think about but fewer actually do on a regular basis. There are many reasons people have for not getting regular massages from – “I don’t have time” through to “Is it really worth doing?” and “I don’t know if will be of any benefit”.
Over the years I have introduced people of all ages to massage – the oldest being 94 – and a common thread from conversation post-massage is “Why didn’t I try this earlier?”. That particular question doesn’t come with a standard answer as each person’s reasons are different for why they do, or don’t, access massage more often.
So, if you have been wondering about whether massage is for you here are some of the benefits….
There are many different types of massage out there to choose from. Here are some of them…
This is based on the symptoms of biomechanical dysfunction or injury and then the relevant treatment for the presenting condition. It is generally more focused on the area of dysfunction rather than a “full body” approach. The aim is to assist you in a return to normal function and health.
Also known as 'Western' or 'Swedish' massage. A popular form of massage that aims to encourage relaxation and improve blood circulation – can be light to firmer pressure, it depends on your preference.
This is quite a different type of massage from what you may expect. It is a light and gentle technique that stimulates your lymphatic system to encourage improvements in clearing excess fluid in the tissues, whether from injury/surgery or a more chronic condition. It can also benefit your immune system.
This is not so much a specific style of massage but more the application of massage techniques. This takes into account stages of training, any past or current injuries and any other factors you present with. It is aimed at muscle recovery, injury prevention and performance enhancement.
No two people are the same and no two massages should be the same. Each massage should be specific to you and what you need on the day – something you discuss and agree with your therapist. If you have any questions regarding massage please feel free to contact me at Auckland Physiotherapy.
It’s very likely that at some point you’ve heard about, been told about, or known someone that’s struggled with adhesive capsulitis, more commonly known as frozen shoulder.
A frozen shoulder is not simply a stiff shoulder, but an inflammatory condition that affects the capsule of the shoulder joint. The capsule becomes inflamed, dehydrated and stiff, which in turn causes varying levels of pain and stiffness in your shoulder joint itself.
The cause is still not fully understood, however, we do know that certain individuals are more susceptible. Women and those who have had a traumatic shoulder injury, as well as individuals with thyroid problems, diabetes and/or cardiac issues have a higher incidence of developing it than others.
Frozen shoulder runs through three phases until it resolves. The first is the “freezing” phase, where the shoulder is not yet that stiff, but one has developed substantial pain. The second is the “frozen phase”, where there is pain present and the shoulder becomes very stiff. Daily activities become challenging and outward rotation of the arm becomes noticeably reduced. The “thawing” phase is the last, where the pain is much reduced but lingering stiffness remains. The good news is that it does resolve, however, it can, unfortunately, take up to 18 months.
The role we play as physiotherapists at Auckland Physiotherapy is multifaceted. Frozen shoulders are unfortunately often misdiagnosed which leads to mismanagement. We will ensure you are correctly diagnosed, we will consult you to obtain a comprehensive history, perform special physical tests and potentially order x-rays and an ultrasound to exclude any other potential issues.
Once the diagnosis is confirmed, we may advise a joint injection to manage severe pain, especially if the pain is pronounced during the night (the effects of the injection last for around 3 months). Additionally, we perform and implement physiotherapy techniques, including hands-on joint mobilisations and carefully prescribed home exercise programmes to restore your movement, strength and function. We strive to ensure optimal outcomes are reached.
Frozen shoulders may take a prolonged time to heal, but our team will guide and support you to ensure your optimal recovery!
If you think you might be experiencing a frozen shoulder, book in with our physiotherapists so that we can help you on your road to recovery.
Over the years researchers have spent a lot of time trying to figure this out. A major problem with this question is that the ‘best’ shoe is a subjective title. Ultimately, it comes down to your individual foot type and objectives. However, there are key things that you might like to keep in mind. There are four primary paradigms that have been applied to choosing the right shoe, each of which we can learn from. These are:
So, how do you pick the ‘best’ shoe…
Firstly, I would say that finding the right shoe is much easier when you go to a store that has a good understanding of the shoes they stock and is able to assess your individual needs. Beyond that, find a shoe that is comfortable, only you can tell this and you simply need to try them on. Within the scope of what is comfortable, look for something that is a little softer if you are a loud runner, or perhaps has some medial support (pronation control) if you have fatigue-related concerns. If you are looking for a shoe to run fast in, consider having multiple pairs, a performance option, as well as a more typical option.
I would argue, yes. The reason for this is variation. Running-related injuries are (in most cases) caused due to the repetitive loading that comes from doing the same thing (running) for so many kilometres. Mixing things up is an excellent way to help minimise your risk of injury. Alternating your training runs, your surfaces (road, trail, etc) AND your footwear, are all good ideas.
Keep an open mind when you go to the shoe store. Technology has moved a long way in the world of footwear, and it continues to shift rapidly. If you generally buy shoes online and just get a repeat of the same model every time, you may be missing some new and even better options that have been developed. Go into a technical shoe retailer next time you are in need of a pair and find out what the options are. You may be surprised.
As discussed above, the idea of a carbon-plated shoe is to make the forefoot stiff and maximise power at push-off whilst reducing the workload of your toes. We are all probably familiar with Nike’s offering in this space. Watching Eliud Kipchoge break 2 hours for the marathon was incredible and has really given this technology a boost.
These shoes are excellent if applied correctly. The thing that you need to watch out for is that not all carbon-plated shoes are created equally. Some are stiffer than others, this is good as it allows you a greater choice to get something that works for you. Basically, the stiffer the shoe, the faster you need to be running to get the benefit from it. Performance should not be reserved for the elite and there are plenty of options for stiff-plated shoes even if you’re not attempting to run world records. If you are more of a mid-pack runner and want to look into this, perhaps consider a shoe that is not quite as stiff as this will allow you to move through it with enough momentum and will maximise the performance effects that you get out.
The industry standard answer to this question is around 800-1,000km. To break this down, if you run 20km per week, this is a year. 40km per week is 6 months, and so on. If you run between multiple shoes this is a little more complicated to track. If you run with a GPS watch and use Garmin Connect, Strava, or anything similar, you will be able to record shoe mileage on there. This is a very useful tool as you can upload your shoe details and then when you complete a run, tag the appropriate shoe, and this will keep track of mileage.
For a more general way to tell if your shoes are worn out look at the following things:
So, what does this all mean? Shoes can make a big difference to our running (performance as well as the likelihood of injury), this can be positive or negative. The best shoe is going to be an individual choice, not necessarily the same as your mate who recently bought X shoe. Spend some time finding out what is best for you and what you are trying to achieve. Go to a shoe store that is able to help, and if you are having difficulty finding the right shoe or if injuries are persisting, consider seeing a Podiatrist.
If you have been suffering from injuries and want to speak to Aaron about your footwear then book in at Auckland Physiotherapy now. Call 093664480 or email [email protected].
Fitting exercise into our busy lives is one of the biggest challenges we face. If that’s a hurdle for you, you aren’t alone—even as a personal trainer, I struggle with it! We are all human beings and we often have hectic schedules.
Here’s the good news: scheduling your exercise doesn’t have to be stressful. In fact, there are lots of fun ways you can make sure you incorporate exercise into your life; see the tips and tricks below to help you get that movement in!
Some people love a schedule and like to know exactly what they’re doing and when. Others prefer to be more flexible. However, if time is of the essence then it is important to schedule your exercise into your daily routine—just like you would do with a work meeting. Planning out your week will help you focus on when you can exercise or fit in your personal training session.
Life does get in the way, and you will also need to be flexible with your schedule. Sometimes things come up that you have no control over and you have to skip a session. Of course, sometimes it’s OK to swap a workout for downtime—but a solid plan can prevent this from becoming a habit.
More exercise in your life requires more time spent, and that can be difficult to find! One solution is simply to set the alarm for 20-30 minutes earlier and do your exercise before you start your busy day. Alternatively, you can make time at the end of the day once your tasks have been ticked off.
You do need to think about what time of the day you feel exercise is going to suit both your lifestyle and your energy levels. Some people are too tired to exercise at the end of the day and prefer to go to bed earlier and wake earlier to do their workout. Others might find it impossible to get up any earlier and prefer to make it the last thing on their schedule.
Another great way to fit exercise into your regular schedule is to include it in your commute. Walk to the office if you can rather than take the car. If you have a fit bit or smartwatch you can also monitor how many steps you walk each day and make a plan to fit more in.
You could try cycling to work, or running if it’s feasible. Using your travel time to exercise instead of sitting in traffic is an easy and extremely effective way of creating opportunities in a packed schedule.
If you live many miles from work, turning your commute into a workout isn’t practical—but how about using your lunch break to exercise? Take your gym gear with you and either run, walk, venture to a park, or go to the gym if there’s one at work or nearby. Alternatively, you could play squash or badminton, go for a swim, or maybe even fit in a quick personal training session. If there aren’t showers at the office, there could be a leisure centre close by where you could grab a shower before heading back to work. Be creative!
Lunchtime workouts are a wonderful way of getting extra energy for your afternoon. The break from your laptop/computer/phone/home is mentally invigorating too. Getting out in the fresh air and upping that heart rate is all good news for your cardiovascular system and your general wellbeing. Just don’t forget to eat as well!
Thanks to the huge market of online workouts — particularly prolific now due to more people working from home — you don’t even have to step outside your front door to do some exercise. Online programmes offer detailed advice and tips on what exercises to do and for which parts of the body. They also offer a variety of workouts/routines with and without home gym equipment to make it easy to organise your time and effort. Working out at home is often much easier to fit into a busy lifestyle.
This is one of my favourites and something that I have been doing for years as I know that it works so well for me. Making arrangements to work out with your friends is another brilliant way of fitting exercise into your life. It’s motivating and inspiring to be with others who share your passion for fitness and if your friends are at a similar ability level, you can motivate each other to push on to new heights. Group exercise also falls into this category: team sports, gym classes, or something like a swim team or running group.
From a practical point of view, working out together is a great way of keeping in touch. Also, if you know that skipping a session may let others down, you are more likely to stick to the plan. Personally, I know that at the end of the shared session—whatever it may be—I find that I have always enjoyed it and am ready to plan the next one!
However you choose to fit exercise in, remember this: it is about getting active and moving! Something is always better than nothing. Even if it’s only 20 minutes, you will be achieving something for your health and fitness. A brisk walk, a light stretch, an energetic period of housework… The key is always in moving your body and increasing your heart rate.
Low back pain is common and can have a detrimental impact on the ability to continue to work and your favourite activities. Despite the large impact on life, most cases of low back pain are not serious and do not require medical intervention. Even persistent and disabling chronic low back pain is not synonymous with significant tissue damage and pathology. It may seem counterintuitive, but severity of pain does not directly correlate to the severity of injury.
Recent MRI studies have shown that disc bulges, degeneration, osteophytes and other scary sounding findings are actually very common and many people have these findings on imaging but have no pain at all. In fact many of these changes may occur naturally as we age. Furthermore, we know that unnecessary x-ray and MRI among people with low back pain can lead to fear avoidance behaviours and negative coping strategies that can delay their recovery at best, and lead to poorer outcomes at worst.
Although unlikely to be serious, the specific cause of your low back pain may be complex with many factors contributing to your pain. It’s not all about injured tissues. Contrary to common belief, the degree and type of tissue injury is just one factor among many that will directly influence your pain. Moreover, if your pain has lasted longer than 3 months, factors other than tissue damage are more likely to be contributing to your pain. This is because tissue (i.e. nerve, muscle, joint, disc) healing occurs within the first few weeks to months.
Low back pain is best seen as a protective mechanism in response to your body’s perceived level of danger, threat or disruption to maintaining a balance within your body systems. Many contributing factors can have a beneficial or negative impact on the presence of your pain. This multi-factorial blend of physical factors (load management, tissue injury), psychological factors (ways of thinking about your injury, fear avoidance behaviours), social factors (stress, job demand flexibility, and home environment), lifestyle factors, among others can be involved and should be considered in treatment of your low back pain.
So what does this mean? Even in cases of severe pain, your low back pain is unlikely to need medical or surgical intervention. Treatment of your low back pain should include consideration of all potential factors contributing to your pain - not just the tissue that you have injured. Also, you are unlikely to need imaging to identify the source of your pain. In fact, this may work against you if you are responding well to physiotherapy care.
We know that a positive mindset is associated with lower levels of pain and disability. Once serious red flags are ruled out, a focus on movement within tolerable levels, graduated return to activity and exercise is recommended. Knowing the facts better prepares you to progress towards recovery. Check out these top 10 facts below:
Adapted from O’Sullivan, Caneiro, O’Sullivan, Lin, Bunzli, Wernli & O’Keefe. (2020). Back to basics: 10 facts every person should know about back pain. British Journal of Sports Medicine, 54(10), 698-699. DOI: 10.1136/bjsports-2019-101611
No referral is required to receive physiotherapy care. A clinical assessment by one of our physiotherapists will first rule out any red flags indicating serious pathology (with imaging only if necessary) followed by a physical assessment and a tailored treatment plan.
Your physiotherapist will work with you offering manual therapy to manage pain, expertise in load management and exercise prescription, assist you in developing positive coping strategies, identification of your specific contributing factors to your pain and assistance with a graduated return to doing the things you love. If required, other healthcare practitioners may be included in your treatment such as sports doctors, pain specialists or surgeons. You can expect expert advice and treatment allowing you to feel better, sooner.
Want to get started right now? General advice for people suffering from low back pain includes keeping active within tolerable limits, avoiding bed rest, using non-steroidal pain medication if required and continuing to work if possible (with job modifications if necessary).
Not sure if physiotherapy can help you? Book a complimentary 15-minute telephone consultation to discuss your specific case with a physiotherapist and receive advice on your next best move.
Are you eligible for the Careway Pathway? Careway is an escalated care pathway that ACC fully funds. If eligible, an individualized treatment plan will be devised on entry by a physiotherapist to assist you in achieving your goals. Following this, you will be connected with a team of healthcare professionals ensuring faster, coordinated care in diagnosis and delivery of treatment, facilitating a faster recovery. Your healthcare team may include sports physicians, physiotherapists, orthopaedic surgeons, vocational therapists, and pain management specialists. With no out-of-pocket costs and a connected team of health professionals, you will get the treatment you need -when you need it. Allowing you to get better, faster.
Learn more about how physiotherapy can help you with your low back pain and determine if you are eligible for the Careway pathway. Call us or book your appointment online today.
Traditionally, yoga is a physical and mental practice that originated in India. However, despite its ancient origins, yoga has continued to develop over time and is suited to everyone.
Yoga is a mind and body practice. It combines physical postures, breathing techniques, and meditation/relaxation. A regular yoga practice promotes strength, flexibility and calmness, which supports a well-balanced, active lifestyle.
During class, your teacher will guide you through various postures and breathwork. You can expect a warm-up with basic postures and breathing exercises. The class will then flow into a combination of movements and poses to challenge you physically. To cool down, more stretches and breath work will be incorporated.
It is a great form of progressive exercise for rehabilitation purposes after injury or for those who struggle with chronic pain. Whether you are recovering from injury, surgery, chronic back pain or looking to improve your general well-being, yoga can be of benefit.
For those deskbound at work, go ahead and try these! Performing these types of yoga stretches periodically throughout the day will help combat postural imbalances associated with desk-based work and stress.
It’s important to find a knowledgeable teacher who will guide you through your yoga journey safely and efficiently. Our yoga teacher at Auckland Physiotherapy, Mira, is both a physiotherapist and movement practitioner, having completed her yoga training back in 2018.
We look forward to seeing new faces join our studio for physiotherapy-based yoga classes, which include duet and private classes depending on your needs. We'll be starting these classes in July, so register your interest below and we'll let you know as soon as you can book in.
Most people who are unfamiliar with the Pilates method may think that the main benefits are simply improvements in posture and flexibility, but it goes far beyond that!
Whether you are looking to rehabilitate an injury, improve overall strength and mobility, or enhance athletic/sports performance, Pilates is an excellent exercise method to add to your lifestyle.
Pilates is low-impact, yet highly effective for enhancing your mind-body connection, regardless of your fitness level. There is a strong emphasis on sufficient breathing and working the body as an integrated whole, which massively improves your coordination and musculoskeletal function. Ultimately, this prevents the risk of injury and thus promotes a better quality of life.
Wanting to feel less ‘stiff’ in the joints and more supple and mobile? Pilates engages your body through different planes of movement in a controlled and repetitive manner. This stretches and strengthens the deep muscles surrounding your joints, so that you are able to move your joints comfortably and confidently through a range of motion that they were designed for.
Your core not only comprises the abdominal muscles, but also the diaphragm, deep postural muscles in the spine and pelvic floor. Challenging your core with a variety of movement patterns, along with the correct breathing technique, can help strengthen and stabilise your core and translate to everyday activity and/or athletic performance.
I’ve only named a few of the myriad benefits Pilates has on your overall well-being. So, the next best thing you can do now is to give it a go (with consistency and effort, of course) and experience the positive changes for yourself! Contact Auckland Physiotherapy to help you begin your journey into the world of Pilates.
