The squat is probably the most well-known exercise in the health and fitness industry. It is considered a compound movement of the lower limbs that requires not only strength but neuromuscular control and adequate joint mobility to perform correctly.
The squat is not just an integral component of our learned movement patterns; it is also performed in multiple sports and occupational tasks. We start squatting before we learn to walk and our bodies are made to move like this. It is also one of the most common movements we retrain here in the clinic!
So, what is the best squat technique?
Unfortunately – there isn’t just one technique, everyone is different and there is a range of different squat variations. However, there are a couple of common ways to squat at work, home and at the gym.
As shown in these two photos squatting down to pick up an object in a workplace versus a squat variation while gardening. These two positions are quite different as they stress different structures of the body and serve a different purpose but are commonly used throughout the day.
I’m not sure if it’s because I am pregnant myself and trying to adjust to my ever changing body, but social media seems to be rife with female fitness idols showing off their growing bellies surrounded by hints of what used to be a 6-pack of abs.
Strolling through the comments I was quite shocked to read threads about whether other women noticed an issue with abdominal separation. One woman proudly claimed that she didn’t have any tummy separation, and the fitness model replied saying “I thought you only got it if it was in your genetics”.
Unfortunately, many women aren’t aware that:
a) separation of their tummy muscles exists,
b) that it’s not a genetic issue
c) it is more common than you think
d) that if not fixed post-baby this can contribute to a number of musculoskeletal issues.
The devil wears Prada… by the devil, I mean our feet. We are our own worst enemy when it comes to wearing high heels for prolonged periods. There is no denying that a pair of Valentino 4-inch heels would be a perfect statement to go with any little black dress. However, as far as Physiotherapists are concerned, the only statement these shoes will be making is a painful one.
The simple elevation of the heels causes a chain reaction from the toes to the neck that can lead to a range of problems. Common issues seen in high-heeled culprits include:
lower back pain;
hip pain; and
other joint issues.
Your back is designed with precise natural curvatures that optimise shock absorption to protect your back.
When we wear heels the lower back is forced to curve even more. This adaption decreases the overall stability in the trunk.
Have you been experiencing pain for a long time but have found treating the area of pain has not been effective for you OR is your recovery only short term and you continue to reinjure yourself?
Sometimes treating your symptomatic or painful area can be ineffective or give only short term relief.
Assessing using the framework of “ConnectTherapy” considers the complicated network of physical connections in the human body, as well as, other factors such as social and emotional contributors that may be relevant to the pain that you are experiencing.
Without addressing these factors in a holistic and collective way the real root of your problem or pain will remain unchanged.
Dr Linda-Joy Lee is a Physiotherapist and creator of the treatment model called ConnectTherapy. Her research is driven by her unconventional thinking and her passion about changing people’s lives. The framework integrates current scientific research with her clinical expertise. A detailed and thorough assessment process is used to determine how all areas of the body are linking and interacting with each other during a specific task.
ConnectTherapy aims to find the root of the problem to prevent the injury from reoccurring.
Over time, your body can learn bad habits with basic movements or postures. These bad habits may occur as compensation for previous injuries or as a result of asymmetries that may develop from work, recreation or sporting activities.
Ultimately, these lead to altered mechanics of movement which are often accompanied by pain and dysfunction. Any functional task, whether it be sustained postural positions or dynamic activities requires integration and effective performance of all regions of the body. Effectively, the whole body has to work well together to allow us to function and perform well. This is why it is essential to assess the whole body, not just the area that is in pain or symptomatic.
IN WINTER: The body withdraws. Winter is the season where the kidney element is predominant. Our kidneys are held deep within the body and are vital to life. Winter is about withdrawing into ourselves, not overexerting one’s self. The Kidney’s element in Chinese medicine is water, water becomes cold easily and cold injuries the body if left unattended so keeping warm and eating warming food is important. The aspect of spirit that resides within the kidney is the Yi. This is our intelligence. The kidney organ separates the impurities from the fluid within our body and excretes them through the urine. Similarly, the Yi helps us to discern the pure from impure thoughts. Winter is a time to assess your current beliefs and values and redefine your focus for the spring, so you can clearly focus on the new ventures that spring may bring.
Physically Winter affects the body in more ways than one, particularly in the modern world. There is a dryness in the air both external and through heating devices – this saps our moisture that is vital to the kidneys, leaves our skin and lips dry and our brain a little muddled at times. Because our Qi withdraws it leaves our surface exposed to the elements and the cold and wind may sneak into the system, this is where we see wind cold invasion in Chinese medicine aka a cold or flu.
You know that eerie feeling when you think you are getting sick?
THAT’S WHEN YOU SEE YOUR ACUPUNCTURIST!
This is the point when the external elements have invaded the body and your body mounts a defence, you feel clammy and your glands may be up, you might wake with a kinked neck and you generally feel a bit off. Continue reading →
We have learned to accept that having a massage without pain means no gain. Although, it is true that in some cases we need to apply more pressure to release stubborn, chronic tension, there is also a magnificent technique that is based on zero pressure: lymphatic drainage. This specialised, powerful modality helps drain the lymph, which is designed to eliminate excessive fluids and waste from our body tissues. This fluid and waste removal stimulates the immune and circulatory systems giving a great overall immunity boost.
Why do we use zero pressure?
Because the lymph is located just below the skin (as well as, in deep organs) and the aim is to move the skin just enough to enhance the lymphatic movement.
Who Benefits from manual lymphatic drainage (MLD)?
All of us, as it cleanses the toxins that overload the body (from chemical stress, food preservatives, fatigue, infections and lots more in these modern age). In particular this modality is great for edema (swelling) due to pregnancy or inflammation, post surgery – both to heal quicker and helping reducing scar tissue, for those who get sick easily or tend to get the seasonal flu (even one treatment reduces the chances to get sick!), respiratory infections, chronic fatigue, immobile people.
Often when we think Women’s health, the most common dysfunction people immediately think of is leakage. Whether that is leakage during a certain activity such as sneezing, laughing, coughing (stress urinary incontinence) or leaking on the way to the toilet (urge urinary incontinence).
Some people often don’t associate other symptoms such as urgency, frequency and increased nighttime voids as bladder related issues.
In actual fact, if I were to ask Women what is more bothersome to them, the leakage or the urgency coupled with or without frequency and nighttime voids, the later would be what is impacting their quality of life more. Leakage on most occasions Women can manage e.g they might be happy to wear a panty liner during exercise in the event that they might have a small leak. But urinary urgency has a significant impact on quality of life.
Urinary urgency is defined by the International Continence Society as the complaint of a sudden compelling desire to pass urine, which is difficult to defer.
Often the urge is very unexpected and unprovoked, and can literally happen at any time.
The issue with urgency is that it’s often followed by a fear/anxiety/stress response because the urge is so difficult to defer that you are compelled to find a place to toilet immediately.
Most of us will experience a headache at some point in our life. For some, it is a rare event that lasts only momentarily. For others, it can be a regular occurrence that can affect day-to-day function and quality of life. They can range from being just nagging and frustrating, to totally debilitating. In some cases, there are clear-cut causes, like too many late nights, not enough water, or perhaps a little too much red wine. However, many cases aren’t so clear-cut, and can be an absolute pain in the neck (literally)! Headaches can reduce your ability to concentrate, work and do the things you love to do.
There are many different types of headaches and Physiotherapists play an important role in the treatment and management of all types. Musculoskeletal-related risk factors of developing headaches include:
Hi, my name is Brianna O’Toole and I graduated with a Bachelor of Physiotherapy from JCU in 2015.
I was fortunate enough to have been accepted for a position as a Physiotherapist with Physionorth commencing the beginning of 2016.
I was very nervous making the transition into the ‘working world’. I had this idea that there would be no support and help like Uni. I was afraid of the unknown. However, at the same time I was eager and excited to start work, to put 4 years of hard work into practice.
2016 came around very quickly! And it turns out I was wrong. I have received more help, encouragement, and support than I ever have before since starting at Physionorth.
over 12 months has gone by and I feel as though I have always been here. The team at physionorth made me feel welcome from day 1. They are approachable, non-judgemental, supportive and encouraging.
My skillset has grown tremendously since working for Physionorth. I consider myself extremely fortunate to be part of a team who strongly believe in continuous education. As a team, we all get together and have Professional Development sessions, as well as one-on-one sessions with senior physiotherapists. Since being introduced to the Thoracic Ring Approach I have learnt an alternative approach to my assessments and treatments which I cannot believe how fortunate I am to have been exposed to. I have become a very confident, enthusiastic and driven physiotherapist which I have Physionorth to thank for.
BOWEN THERAPY, releases, restores and heals with a gentle manual therapy touch.
Bowen is a manual therapy that utilises small but measured inputs to the body, stimulating it to heal itself, often profoundly. Bowen technique addresses the whole body by restoring balance in the nervous system, which controls the majority of our bodily functions, through simple and non-invasive moves on soft tissues. It is a very gentle and relaxing therapy that can be performed through clothing, appropriate for anyone from newborn to elderly, and supporting women through pregnancy.
WHAT ARE THE BENEFITS OF BOWEN THERAPY?
Bowen can be beneficial in a wide range of situations, both chronic and acute.
Some of the conditions that have great outcomes with Bowen include;
Back pain and sciatica
Migraines and headaches
Chronic fatigue syndrome
Neck and shoulder problems (including frozen shoulder)
Ankle and knee issues
Digestive and bowel problems
Menstrual and hormonal irregularities (including fertility) carpal tunnel syndrome and tennis elbow.
Carpal tunnel syndrome tennis elbow.
During a treatment, there are frequent but essential pauses which allow the body to respond to the specific Bowen work done. As it works with the body’s own natural capacity (without forcing it), Bowen is a safe and powerful technique that often gives relief after the first session. It can also make remarkable progress with the presenting condition within a short period of time.
Silvia is the Bowen Therapy Technician at Physionorth and is taking appointments from Monday to Thursday. Most health funds now offer rebates for Bowen.
If you would like further information about Bowen Therapy or to make a booking with Silvia please contact the clinic on 47240768!