Blog

Low Back Exercises

14 November 2024

Back pain and low back weakness affect millions of people globally. Traditional back exercises often focus on just one dimension, like stability or mobility, without fully addressing all aspects contributing to back health. A balanced program that includes mobility, stability, and strength exercises in all planes of motion—sagittal, frontal, and transverse—is key to achieving a strong, flexible, and resilient lower back. This guide outlines effective exercises to help you build a strong back and reduce discomfort over time. Why Back...

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AC Joint Rehab: Effective Exercises and Tips

7 November 2024

Introduction AC Joint Rehab If you're experiencing pain around the AC joint (Acromioclavicular joint), it may be due to overuse, arthritis, or an injury. Tailored to your condition, AC joint rehab can be a powerful tool in healing and strengthening your shoulder. This guide will walk you through effective exercises, stretches, and essential tips to support a healthy AC joint. Note: Always consult a physiotherapist or healthcare professional, especially if you've had a severe injury. The right starting point depends on...

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Understanding Cubital Tunnel Syndrome: Causes, Symptoms, and Treatment Options

31 October 2024

Are you experiencing tingling, pain, or weakness in your ring and little fingers? You may be dealing with Cubital Tunnel Syndrome (CuTS). This condition, also known as ulnar neuropathy, is caused by compression of the ulnar nerve as it passes through the cubital tunnel in the elbow. Cubital Tunnel Syndrome affects millions and, if left untreated, can lead to significant discomfort, muscle weakness, and even long-term nerve damage. This guide will explore the symptoms, effective exercises, and other treatment...

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Comprehensive Guide to Managing Knee Osteoarthritis

7 September 2024

Knee osteoarthritis (OA) is a common condition that can lead to pain and decreased mobility. This guide will help you understand how to identify knee osteoarthritis, explore effective exercises, and outline additional steps if these methods aren't sufficient. How to Identify Knee Osteoarthritis Knee osteoarthritis can be identified through a simple self-test: press on the joint line where the tibia and femur meet. If you experience pain on either side, it may indicate OA. However, the most accurate diagnosis comes from...

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Meniscus Pain: Surgery or Exercises?

29 November 2023

Introduction Are you grappling with knee pain that disrupts your daily life? The culprit might be your meniscus. In this guide, we'll unravel the complexities of meniscus pain, exploring whether surgery is necessary or if exercises can provide relief. Learn what to avoid during your recovery and discover effective rehab strategies with simple exercises. Plus, we'll highlight a crucial consideration for a successful recovery journey. Understanding the Meniscus: To make sense of this, let's start by understanding what the meniscus is. The...

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Shoulder Tests for Shoulder Pain

28 November 2023

If you're experiencing shoulder pain, this blog will guide you through simple shoulder tests to identify potential musculoskeletal issues. Note that various conditions, even unrelated to the shoulder, can cause pain, so it's essential to rule out medical concerns. If you experience pain without movement, consult a medical professional. Common Musculoskeletal Conditions: 1. Rotator Cuff Related Pain: Characterized by pain on the side of the shoulder, possibly radiating to the elbow. Look for a painful arc, especially around 90 degrees of abduction. Tests like...

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Ultimate Spinal Workout

22 November 2023

A traditional spinal workout often neglects the entire spine, with a predominant focus on the lower back. This comprehensive routine, endorsed by Rob from AMR Physio, addresses all areas, including the often-overlooked neck, to promote overall spine health. Rob's Recommendations: Incorporate both mobility and strengthening exercises for a balanced and effective approach to spine health. Lower Back exercises for the Spinal workout: Hyperextensions: Start with light weights, gradually increasing over time. Check out this instructional video for valuable tips on form and focus. Additional Lower...

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Frozen Shoulder

21 November 2023

Unlock Relief: A Comprehensive Guide to Frozen Shoulder Exercises Understanding Frozen Shoulder: Causes and Demographics A frozen shoulder is an extremely painful condition affecting the mobility of the shoulder.  Sometimes it can develop following trauma but not always, it can just gradually come on and get worse.  It’ll generally happen between 40 and 60 years old and be more common in women.   The worst part of a frozen shoulder is how long it can last. Typically, it lasts around 18 months to 2 years.  If...

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Tennis elbow

28 November 2022

Tennis elbow usually presents with pain right on the outside of the elbow. This is also known as lateral epicondyle pain. Generally, the issue occurs due to an overuse injury. For example, doing something you don’t normally do where you’ve overstressed the common wrist extensor origin. A good example would be a DIY project such as drilling. The common extensor origin attaches to the elbow but is all based on the movement of the hand and fingers....

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Spinal flexion when lifting

30 October 2022

The debate of spinal flexion when lifting seems a hot topic right now. Instagram arguments: camps for both sides, some saying - yeah do it, and others dead against it. Who is actually right though, should you or should you not have spinal flexion when you’re lifting? We are going to shed some light on this try and take out some confusion for people who just aren’t sure which way is right. We are going to break this down into...

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