Muscle Pain - Your One Stop Shop

Corrective Exercises
 
Meniscal Cartilage Tear

Passive knee extension: Do this exercise if you are unable to extend your knee fully. While lying on your back, place a rolled-up towel under the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. You may feel some discomfort while doing this exercise. Do the exercise several times a day.
This exercise can also be done while sitting in a chair with your heel on another chair or stool.
 
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of the foot on your injured side toward your buttock by pulling your knee toward your chest as you slide the heel. Return to the starting position. Do 2 sets of 15.

Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day.
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    Muscle Energy Technique

  2. <img alt="Postural Assessment">

    Postural Assessment/Correction

  3. <img alt="Postural Taping">

    Postural Taping

  4. <img alt="Facial Rejuvenation Dry Needling">

    Facial Rejuvenation

  5. <img alt="Myofascial Release">

    Myofascial Release Technique

  6. <img alt="Dry Needling">

    Myofascial Dry Needling

  7. <img alt="PNF Stretching">

    PNF Stretching

  8. <img alt="Deep Tissue Massage">

    Deep/Soft Tissue Massage

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    Myofascial Glide Cupping

  10. <img alt="Trigger Point Therapy">

    Trigger Point Therapy

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Corrective Exercises
Carpal   Tunnel

WHAT IS THE CAUSE?
The exact cause of carpal tunnel syndrome is not known. It may be that pressure, irritation, swelling, or blood flow problems in the carpal tunnel damage the median nerve. Irritation and pressure may come from using your hand and wrist in the same motion over and over. For example, carpal tunnel syndrome is a common problem for cashiers, carpenters, assembly-line workers, and people who work on a keyboard or with a computer mouse. Or a broken bone or other injury may damage or put pressure on the nerve.

WHAT IS THE CAUSE?
You may have a higher risk of carpal tunnel syndrome if someone in your family has this problem, or if you are pregnant or have a disease like arthritis, diabetes, or a thyroid problem.

Have you tried splinting your hand?  Keeping your wrists straight can help relieve the pressure on your median nerve. Symptoms are more common at night, so wearing a splint in the evening may help relieve your symptoms before they start. If you have issues with repetitive tasks at work, you can also wear wrist splints during the day.

You may do all of these exercises right away.

Wrist range of motion

Flexion: Gently bend your wrist forward. Hold for 5 seconds. Do 2 sets of 15.

Extension: Gently bend your wrist backward. Hold this position 5 seconds. Do 2 sets of 15.

Side to side: Gently move your wrist from side to side (a handshake motion). Hold for 5 seconds in each direction. Do 2 sets of 15.

Wrist stretch: Press the back of the hand on your injured side with your other hand to help bend your wrist. Hold for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction. Hold for 15 to 30 seconds. Keep the arm on your injured side straight during this exercise. Do 3 sets.

 

Mid-trap exercise: Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Place your arms out straight to your sides with your elbows straight and thumbs toward the ceiling. Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together. Lower slowly. Do 3 sets of 15. As the exercise gets easier to do, hold soup cans or small weights in your hands.​

Pectoralis stretch: Stand in an open doorway or corner with both hands slightly above your head on the door frame or wall. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.
Scalene stretch: Sit or stand and clasp both hands behind your back. Lower your left shoulder and tilt your head toward the right until you feel a stretch. Hold this position for 15 to 30 seconds and then come back to the starting position. Then lower your right shoulder and tilt your head toward the left. Hold for 15 to 30 seconds. Repeat 3 times on each side.

Thoracic extension: Sit in a chair and clasp both arms behind your head. Gently arch backward and look up toward the ceiling. Repeat 10 times. Do this several times each day.
Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 2 sets of 15.

Wrist extension: Hold a soup can or hammer handle in your hand with your palm facing down. Slowly bend your wrist up. Slowly lower the weight down into the starting position. Do 2 sets of 15. Gradually increase the weight of the object you are holding.

Grip strengthening: Squeeze a soft rubber ball and hold the squeeze for 5 seconds. Do 2 sets of 15.
Developed by RelayHealth.  Published by RelayHealth.  Copyright ©2014 McKesson Corporation and/or one of its subsidiaries. All rights reserved.

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Facial Rejuventation - TRY IT TODAY!
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Benefits  
 
   · Reduced / eliminated of fine lines
   · Diminished deep wrinkles
   · Lifted droopy eyelids 
   · Firmed Jowls 
   · Reduced eye bags 
   · Reduced puffiness around the eyes
   · Increased facial blood circulation
   · Increased collagen production 
   · Improved muscle tone
   · Dermal contraction
   · Tightened pores
   · Brightening of the eye area
   · Diminished acne
   · Reduced evidence of stress 

According to NYC Dermatologist Fredric Brandt, MD, “Anything that stimulates the fibroblasts to build new collagen is going to help eradicate damage.”  
 
And of course getting enough sleep and having good stress management solutions are a no brainer!  

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