David Rose Physiotherapy Pilates

Physiotherapy, clinical Pilates, Pilates classes (Max 4 ppl)

Timeline Photos

New shoulder research alert
Check out full text
https://www.jshoulderelbow.org/article/s1058-2746(19)30234-4/fulltext
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#davidphysio @ David Rose Physiotherapy Pilates

Squats very beneficial. Try to do 10 every day! Squats strengthen thighs, and thigh strength has been shown to improve balance and pretty much everything else 😊
Happy Saturday!
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#davidphysio #squats

Getting out in this beautiful weather. Happy Friday!

Thigh burn! Also the core comes on progressively as you lean back maintaining stability of the hips pelvis and spine.
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#pilates #Adelaide #pilatesadelaide #pilateslovers

Timeline Photos

Gluteus stabiliser strengthening. 3 versions of the same exercise regressing as the video rolls.
This exercise loads the muscles while at length. I find this can give faster and more therapeutic results than the typical exercises.
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#davidphysio #physiotherapy #pilates #Adelaide

The Australian Physiotherapy Association recommends this for non specific low back pain. It loads spinal ligaments and recentres the liquid in spinal discs. Good for pretty much everyone. Take caution if you have extensor back muscle spasm.
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#pilates #Adelaide

Star jumps standing straight with straight hips and legs. Good for pure lateral pelvis/hip stability. .
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#davidphysio

Star jumps standing straight with straight hips and legs. Good for pure lateral pelvis/hip stability.
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#davidphysio

We get dynamic in our sports and in our lives. This ex focuses on hip and pelvis strength dynamically. There is less time under tension each rep but there is more force per rep and more reps, do this for a few rounds guided by the 70% fatigue rule for good all round hip and pelvis strength.
Scissor motion keeping feet wide enough to feel the bands inward pull as well as its forward/backward pull. Good for lateral and rotational pelvic/hip stability.
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#davidphysio

The invention of medical imaging has allowed us to see things in detail, that look like they need fixing but actually are natural part of aging or natural in the human body.
Imagine that an even better imaging method was invented, that allowed us to see high definition detail, you would see all sorts of ugly stuff that you would want to cut off. You would be cutting off and sewing up all over. We are having this problem with MRIs.

There are a growing number of conditions once thought to need operations that don't... and get better with physio exercises and even better with a combo of physio interventions.

Better to try and see if it gets better with physio than with chopping it off or cutting in and sewing it up with its risks including life long complications. Try physio first even if your surgeon wants to operate. The pain you are getting could be coming from elsewhere.
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#davidphysio

Strengthening
When we walk or run our pelvis rotates in relation to the thigh 8-10 degrees and you didn't even know.
This rotation is a coordination of many muscles, glutes, quads, shin muscles and even foot muscles. If one has quietly become inhibited (is sick of working) then another will take up the slack and get overworked and sore leading to knee pain, or foot pain, adductor strain, to name a few.
This exercise is challenging this rotation in a controlled purposeful safe way.
The focus is on the front leg.
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#davidphysio #physiotherapy #pilates

The abdominal crunch at the bottom well as well as being good for the 6 pack adds spinal flexion therefore the small spine muscles are working through range.
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#davidphysio #pilates

Physio
Pilates
Precision

Advanced Spinal rotation body weight exercise.
Probably the hardest bodyweight exercise for spinal rotation. A higher end exercise loading the shoulder rotator cuff and shoulder blade muscles quite strongly too.
The closer your hip to the ground the more difficult the exercise. There is no way to cheat with this one not much explanation needed making it more likely to be done correctly.
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#davidphysio #physiotherapy #pilates #core #exercise

Lift your heart.
Be "light hearted" and it's likely you will achieve this proper posture. You don't always have to think of "shoulders back, chest up, belly in, chin in, rotate pelvis forward" just think Lift your heart and this should all happen. Practice this consciously as much as you can and over time the stability muscles will strengthen to what they should be and your posture will have corrected.

Biomechanics of the lower limb from hip to foot needs to be precise as undue stress will be put on either the hip knee or foot muscles and joints. It's all one unit working in synergy.
This exercise just another functional way to challenge the synergy and control to improve your biomechanics.
Good for Medial knee muscles, hip rotator muscles and all of the foot and ankle muscles.
Everyone would benefit from an exercise like this as well as many conditions from arthritis, meniscus to plantar fasciopathy, Achilles tendonopathy, anterior knee pain, shin splints, etc etc.
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#davidphysio #physiotherapy #Adelaide #pilatesstudio

Your physical health is
one of your greatest assets.

Side bend with arms overhead or a weight to stimulate the quadratus lumborum muscle under stretch. A neurologically overactive quadratus lumborum is a common cause of low back pain.
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#davidphysio #physiotherapy #pilates #muscle #stretching

"Do everything in moderation"
Studies show you don't need to be pulling faces to get the same gains in strength.
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#physiotherapy #Adelaide #strengthtraining

Timeline Photos

Inside quad strengthening and pelvic stability with the dangling leg being neutral.
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#davidphysio #fitspo #pilates #workout #physio #adelaide #core #coreworkout

Lift your heart.
Be "light hearted" and it's likely you will achieve this proper posture. You don't always have to think of "shoulders back, chest up, belly in, chin in, rotate pelvis forward" just think Lift your heart and this should all happen. Practice this consciously as much as you can and over time the stability muscles will strengthen to what they should be and your posture will have corrected.
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#health #fitness #pilates #posture #physiotherapy #physio #fitfam #Adelaide

abduction test. 20 reps Top leg forward reduces quads involvement and leaves it up to the abductors to do the work
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#davidphysio #Adelaide #pilates

David Rose Photography and Pilates .
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#movement #pilates #physiotherapy #acroyoga #behealthy #fitness #fitfam #workout #eatclean #getoutside

#stronglumbopelvic
#davidphysio
#Adelaide

When you lift the first leg You can feel the core working and then when you lift the second you can feel the abs. Some may call this "lower abs" then upper abs"... Either way it's a nice one to differentiate the two..... Ps I couldn't bring myself to delete that double hand click at the end.
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#davidphysio #adelaide #workout #nutrition #health #exercise #lifestyle #fit #fitness #fitgirl #motivation #healthy #gym #run #stronglumbopelvic

Its usually the small #stabilitymuscles close to your skeleton where this is the case. Hips shoulders and #spine.
If you want #health #strength without hitting the #gym work/wakeup these small muscles.
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#fitnesslife #move #eatwell #eatclean #behealthy #workout #fitness #fitlife #pilates

watoday.com.au

Parents urged to monitor teens as back pain linked to mental illness

Parents urged to monitor teens as back pain linked to mental illness
https://amp.watoday.com.au/national/western-australia/parents-urged-to-monitor-teens-as-back-pain-linked-to-mental-illness-20180918-p504ks.html

watoday.com.au Frequent back pain is linked to poor mental and physical health in teenagers, an Australian study has found.

Rotator Cuff Shoulder Pain: Exercise is as effective as surgery.

https://youtu.be/5bUf9VcYLmI

You may not need surgery even if there are tears on MRI.

In our clinic we see it all the time, people with pain when they lift their shoulder and a tear visible on medical imaging getting better quickly by correcting muscle tension imbalances. Often they have already had the unnecessary steroid injection and been disappointed, or had the surgery and nothing has changed.

Dr. Jeremy Lewis PhD, FCSP, Consultant Physiotherapist and Professor of Musculoskeletal Research (@JeremyLewisPT) talks about rotator cuff shoulder pain, inc...

This exercise is for a strong round butt and strong core.

It's difficult to workout the glute max muscle. Deadlifts and squats and hip thrusts are the go to, but if you want an extra one that is more targeted (gun) then this one is essential. It's like a deadlift but without the hamstrings stealing the workload from the glutes. You don't need a heavy weight either to feel the burn and it works the core core very well too. Only 20 reps at 10 kg will do it.
#davidrosephysio
#physioadelaide

Timeline Photos

Come on in and experience the difference!
#physioadelaide

Do this exercise if you have low back, glute or hamstring pain and tightness. It targets the glutes (buttocks) and with the different angles demonstrated it addresses the different angles of the glutes.
The hands punch in and out from the body.
#physioadelaide
#davidrosephysiopilates

There are 2 spots available in the Monday 7pm class. Free first class (Initial assessment by our Physio required).

Call 0456020071 to book.

By far the most important stretching is the stretching of the spine and the #spinaltherapy

Inside quad strengthening and pelvic stability with the dangling leg being neutral not out back like in a lunge as it adds to the stability component of the exercise.
#physioadelaide
#pilatesadelaide

Just need nose pieces and you will look like a synchronised swim team! Looks great 6pm Monday class.

Lets get eccentric
During #sport and even walking the lateral #hip #muscles work eccentrically. I usually give someone concentric to fix these muscles as usually eccentric is too hard on the muscle. But here is the next step up... working eccentrically..the faster movement allows the muscle to work eccentrically especially at the bottom end of the #movement.

I had a patient I was rehabing post redial nerve release #surgery. #Rehab was completed but the same pain came back as it was for the months before surgery. So we looked elsewhere and discovered that teres major and minor were the real cause....so fixed her in 2 weeks.
The #referredpain from these muscles mimicked radial tunnel syndrome and hence the surgeon went for the knife.
#Seeyourphysiofirst to more thoroughly look for the real cause before giving in to surgery.

David Rose Physiotherapy Pilates

David Rose Physiotherapy Pilates

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Telephone

Address


Corner Manning And Summerford Roads
Adelaide, SA
5159

Opening Hours

Monday 07:00 - 19:00
Tuesday 07:00 - 19:00
Wednesday 07:00 - 14:00
Thursday 07:00 - 19:00
Friday 07:00 - 14:00
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