Physio+

16/07/2022

Well, how soon can we start working on it?
Before we get too excited, let’s first lay a gentle but important foundation for our body: good core stability.

Right after birth, your inner core which has been really stretched out may need some reconnecting with. And this is where diaphragmatic breathing comes in.
Diaphragmatic breathing is one exercise that is safe to do immediately after birth. It may sound simple, but it is often the first step towards reconnecting with your core, to set the foundation for developing core stability.

For more specific advice, do arrange for a consultation with our highly skilled and friendly physiotherapists. You can call for an appointment at 68357377.

Disclaimer: This post does not constitute medical advice. Please discuss with your own doctor/physiotherapist before making any changes to your treatment or rehabilitation.

15/07/2022

12/07/2022

If you are a soon-to-or a new mom struggling with back pain, this post is for you!
During pregnancy, the muscles in the abdomen are stretched by the growing uterus. This can hence weaken your core and put extra stress on your back. Furthermore, hormonal changes during the pregnancy term will make your ligaments more lax, which can lead to instability in your back. This hence causes lower back pain even with daily life activities, such as walking and standing.
The estimated occurrence of lower back pain in the pre and post natal population can be up to 78%, so not to worry, you are not alone!
Physiotherapy can be extremely helpful in this aspect, by helping you develop core stability.
For more specific advice, do arrange for a consultation with our highly skilled and friendly physiotherapists. You can call for an appointment at 68357377.

Disclaimer: This post does not constitute medical advice. Please discuss with your own doctor/physiotherapist before making any changes to your treatment or rehabilitation.

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03/07/2022

Is there anything I can do to relieve the symptoms from Carpal Tunnel Syndrome ?

Firstly, we can look at neural mobilisation through median nerve glides.

Secondly, you can stretch your wrist flexors and wrist extensors. You can do this without any props at all (as shown in the 2nd picture), so you can easily do them even in the office!

Manual therapy such as soft tissue massage for example, has also been shown to be useful in managing CTS symptoms within the hand (Bobowik, 2019).

You can arrange for an appointment at 68357377 to explore what is the most suitable course of action for your individual needs. Our team of highly skilled physiotherapists would be happy to help.

01/07/2022

If the previous post on Carpal Tunnel syndrome speaks to you, here are some simple things you can do:

Using a theraband or light weights, you can attempt:
Active wrist extension
Active wrist flexion
Radial deviation
Ulnar deviation

For more specific advice, do arrange for a consultation with our highly skilled and friendly physiotherapists. You can call for an appointment at 68357377.

Disclaimer: This post does not constitute medical advice. Please discuss with your own doctor/physiotherapist before making any changes to your treatment or rehabilitation.

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29/06/2022

Do you ever experience numbness or tingling in your hands or even down your fingers after a long day at your computer?

If so, you may be experiencing symptoms of Carpal Tunnel Syndrome (CTS). The carpal tunnel is a narrow passageway surrounded by bones and ligaments on the palm side of the hand, and CTS occurs when there is compression of the median nerve.

Common symptoms include
numbness or tingling down the fingers
Pain or ache in your fingers, hands or arm
Loss of grip strength/weakness
Symptoms may worsen at night

If you do struggle with any of the above symptoms, do arrange for a consultation with our highly skilled and friendly physiotherapists. You can call for an appointment at 68357377.

Disclaimer: This post does not constitute medical advice.

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26/06/2022

Stretch more often to get rid of the pain or tension”, right…? Wrong!
If you struggle with shoulder instability, one reason why that can cause pain is because the muscles around the region are working so hard to try to stabilize the shoulder. Think of it as the muscles being forced to work overtime 24/7!
Another reason why there could be pain is due to subluxations (partial dislocations). This is something that can be a common occurance amongst people who have shoulder instability.

Regardless of which of the above it is, passive stretching is not answer to your shoulder pain if you have shoulder instability❌
Strengthening and Motor Control training, just like we covered in the previous post, is in fact your good old friend.

For more specific advice, do arrange for a consultation with our highly skilled and friendly physiotherapists. You can call for an appointment at 68357377.

Disclaimer: This post does not constitute medical advice. Please discuss with your own doctor/physiotherapist before making any changes to your treatment or rehabilitation.

26/06/2022

Here comes the golden question: What can you do for shoulder instability?

Well, strengthening and motor relearning makes the biggest difference!

Examples of muscle groups you can aim to strengthen:
1) Rotator cuff
2) Biceps 
3) Deltoids
4) Scapula stabilizers 

For those struggling a little more than others in dealing with shoulder instability, specialized rehabilitation which can be done under the guidance of a physiotherapist can be extremely helpful! 

For individualized advice, you can arrange for a consultation with our highly skilled and friendly physiotherapists. You can call for an appointment at 68357377.

Disclaimer: This post does not constitute medical advice. Please discuss with your own doctor/physiotherapist before making any changes to your treatment or rehabilitation.

26/06/2022

Stretch more often to get rid of the pain or tension”, right…? Wrong!
If you struggle with shoulder instability, one reason why that can cause pain is because the muscles around the region are working so hard to try to stabilize the shoulder. Think of it as the muscles being forced to work overtime 24/7!
Another reason why there could be pain is due to subluxations (partial dislocations). This is something that can be a common occurance amongst people who have shoulder instability.

Regardless of which of the above it is, passive stretching is not answer to your shoulder pain if you have shoulder instability❌
Strengthening and motor control training, just like we covered in the previous post, is in fact your good old friend.

For more specific advice, do arrange for a consultation with our highly skilled and friendly physiotherapists. You can call for an appointment at 68357377.

Disclaimer: This post does not constitute medical advice. Please discuss with your own doctor/physiotherapist before making any changes to your treatment or rehabilitation.

22/06/2022

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Have you ever felt your shoulder repeatedly “giving way” on you or out of alignment? Or that it would come out of place with certain movements?

Shoulder instability is where the top of the arm bone (humeral head) repeatedly slips out of the socket. Essentially, either a dislocation or subluxation (partial dislocation) can occur.

There are 3 directions in which that could happen:
1) anterior (front)
2) posterior (back)
3) inferior (downwards)

You can dislocate your shoulder by falling directly on your arm. Many people dislocate their shoulder while playing contact sports such as rugby for example, or in a sports-related accident. This is known as a traumatic cause of shoulder instability.

However, not all shoulder instability is caused by traumatic dislocations. It could also be atraumatic, meaning that there was no large impact causing that dislocation/subluxation. This tends to be seen more frequently in those who have “looser joints” (hypermobility).

Do you fall under any of these 2 causes? Fret not, we will be tackling how you can deal with it soon!

If you would like to arrange for a consultation with our highly skilled and friendly physiotherapists, do call our clinic at 68357377.

31/12/2021

[PHYSIO+]

We wish you and your family a Joyful, Bright, Healthy, Prosperous and Happiest new year ahead!