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Sineru Gunasekara

@physiobysin

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Empowering your recovery 💪🏽
Physiotherapist 🏋‍♂️ @apexhm
Injury Rehabilitation
Sports massage
Sydney 📍

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Lower back pain!? 😮‍💨

Try these 3 exercises 👍🏽 by @physiobysin

38

6

4 years ago

Upper back tightness!? 😮‍💨

Give these exercises ago! 🥳

1️⃣ Upper back stretch
Using a foam roller or even a table place your hands on top. Keeping your arms straight bring your bottom towards your heels & feel a good stretch along your back. Hold at the bottom for 5-10s & repeat.

2️⃣ Kettlebell rotations
Lying on your side keep your knees bent & your bottom hand on top of your knees. Using the top arm, hold a kettlebell with your desired weight in that hand. Make sure you keep your arm straight throughout. You should start with your upper back flat on the floor. Rotate to the side your lying on & keep your arm straight that is holding the kettlebell. Try to keep your hips still. Relax & repeat.

3️⃣ 4 point thoracic rotations
Start on your hands & knees. Take one hand & grasp the back of your head. Turn & rotate your head & upper back to open up your chest. Hold then repeat.

All exercises are 3-5 sets ranging from 12-20 reps depending on what you can manage.⏰️

If you struggle with any of these exercises or they are not helping why don't you send me a message & see how I can help you feeling back at your best again!

#physiotherapy #physio #physicaltherapist #physicaltherapy #physicalhealth #exercisetherapy #exercise #upperback #upperbackpain by @physiobysin

39

2

4 years ago

Knee pain with squatting!? 😮‍💨😭

Try these adaptations 🥳

1️⃣ Heel elevated squats
Either using a half foam roller or a weights plate. Stand on the edge so your heels are up & squat down as far as you can then back up.

2️⃣ Reduce the weight
Try to reduce the amount of weight you are squatting & build it back up again as your knee becomes less sensitive.

3️⃣ External rotated & wider stance squat
Try having a wider base & turn your feet slightly outwards.

4️⃣ 1/2 squat
Try reducing the depth of your squat to stay out of the painful range & build up the range as your knee becomes less sensitive.

If these adaptations are still causing pain why not send me a message & see how I can get you back to working at your best again!

#physiotherapy #physicaltherapy #physicalhealth #physio #physiotherapist #physicalhealth #physicaltherapist #exercisetherapy #exercise #knee #kneepain #squat by @physiobysin

44

3

4 years ago

Tight quads!?! 😭

Try these exercises 💪🏽🥳

1️⃣ Reverse Nordics
You can complete this exercise with a band or the cable machine. You also do not need any equipment & complete just the movement.
In a kneeling position, if using equipment hold onto the band. Bring your bottom towards your heels whilst bending back through your hips & lower back. Try to keep your back straight to feel the most of the stretch.

2️⃣ Seated knee extensions
Using either a band tied up to a chair or using a machine in the gym. Go from bending to straightening your leg. Try to go through the full range that you have & keep the movement controlled especially when bending the leg again.

3️⃣ Staggered sit to stand +/- weight
Sitting on a chair or a bench either with or without a weight. Keep on leg out straight so just your heel is on the floor & the other leg in a normal bent position in sitting. Push through majority of the bent leg to stand up. Then control the movement to sit back down. Try not to collapse onto the chair.

All exercises are 3-5 sets ranging from 6-15 reps depending on what you can manage.⏰️

If you struggle with any of these exercises or they are not helping why don't you send me a message & see how I can help you feeling back at your best again!

#physiotherapy #physio #physicaltherapist #physicaltherapy #physicalhealth #exercisetherapy #exercise #quads #quadworkout #stretch #stretching #backpain by @physiobysin

45

3

4 years ago

Pain with pressing movements!? 😮‍💨
Try these exercises to help with that 💪🏽🥳

Try to complete 6-15 reps for 3-5 sets. Always think can I increase the amount of resistance if there is no similar pain with these exercises.

1️⃣ External rotation & shoulder flexion
With a looped banded, place this around your wrists. Pull the band apart & whilst keeping your arms straight maintain this tension & raise your arms up towards the ceiling then back down. Do not let the band pull you in.

2️⃣ External rotation with 90 shoulder abduction
With a band or cable machine, bend your elbow to 90 degrees then rotate outwards whilst keeping your elbow close to the body. Step away from the band whilst holding on & turn so you are facing towards the band & bring your arm up into 90 degrees. Make sure you do not rotate inwards. Then return back to the starting position.

3️⃣ External rotation with 90 shoulder abduction & press.
With a band or cable machine, bend your elbow to 90 degrees then rotate outwards whilst keeping your elbow close to the body. Step away from the band whilst holding on & turn so you are facing towards the band & bring your arm up into 90 degrees. Make sure you do not rotate inwards & press upwards. Then return back to the starting position.

If you struggle with this or any of the exercises why don't you send me a message & see how I can help get you back to feeling your best!

#physiotherapy #physicaltherapy #physicalhealth #physio #exercisetherapy #exercise #shoulderpain #shoulderexercise #shoulder #rotatorcuff #sydney #painfree #benchpress #shoulderpress #dumbellpress #cableworkout #resistancebands by @physiobysin

35

1

4 years ago

Difficulty squatting!? 😮‍💨

Try these alternative movements to get you building up for a squat!

1️⃣ Sit to stands
Exactly as it says you'll just going from sitting on a chair to standing up then sitting back down

2️⃣ Wall squats
Great way to get you working towards a squat with more control. Stand against the wall & step forwards with your feet to give you room to squat down. Bend at the knees & squat down. Make sure you keep your back against the wall as slide up & down from the squat.

3️⃣ Staggered sit to stands
Progression from the sit to stand. Whilst sitting keep one foot in the usual position & have one leg straighter so it is further away from the chair. From here stand up & you should feel more work through the leg that is in a more bent position. Then sit back doing. Rest & repeat.

4️⃣ Single leg sit to stand
More of a challenge & a great way to prepare for a single leg squat. Whilst sitting have one foot in the normal sitting position & have the other leg off the floor. Stand up using the one leg & sit back down. Try to keep this movement nice & controlled especially as you sit down.

Try to complete 3-5 sets with 6-12 reps. Try adding weight to challenge yourself more. If you struggle with any of these exercises or they are causing you pain why not send me a message & see how I can help! 😁

#physiotherapy #physicaltherapy #physicalhealth #physio #physiotherapist #physicalhealth #physicaltherapist #exercisetherapy #exercise #hip #hipexercises #knee #kneeexercises
#squat #alternativesquat #squatalternative #sydney by @physiobysin

30

1

4 years ago

Do you get hip pain!? 🤕

Try these exercises 💪🏽👏🏽

1️⃣ Bridge + adduction
Using a ball or rolled up towel place between your knees. Squeeze the ball between your knees 65-75% off your strength. Bridge up by pushing through your legs & squeezing your bottom by lifting your hips up towards the ceiling. Make sure you keep squeezing the ball as you lift your hips & return them back down towards the floor. Rest & repeat.

2️⃣ Mountain climbers with band around foot
Place a looped band around the front of both feet. In a plank position keeping your hands beneath your shoulders bring one knee up towards your chest. Then return to the original position & repeat on the other side. Keep your tummy muscles on to get your core working too!

3️⃣ Standing hip extensions
Using either a band around your foot or the cable machine in the gym. Keeping your leg straight, bring your leg back & feel your glutes activate. Slowly bring your leg back to the starting position then repeat. You do not need to bring your leg too far for the glutes to be active & working.

4️⃣ Single leg balance with passing ball around waist & throwing & catching
Standing on one leg & pass the ball around your waist. If this is easy try throwing the ball in the air & catching without losing your balance. Time yourself & try to keep beating your time!

You can start with x3-5 sets, 6-15 reps for the exercises. If you struggle with any of these or they are causing discomfort why not send me a message & see how I can get you back to working at your best again!

#physiotherapy #physicaltherapy #physicalhealth #physio #physiotherapist #physicalhealth #physicaltherapist #exercisetherapy #exercise #hip #hipexercises #sydney by @physiobysin

46

1

4 years ago

Knee pain with activities!? 🤕

Try these exercises! 😁

1️⃣ End range knee extensions
Tie the band around something such as a table leg to make a loop. Step one leg in & place the band at the back of the knee. Step back from the band to the point you feel the band pushing your knee into a bent position. Allow the band to bend your knee then push against the band to straighten your leg activating your quads (front thigh) and hold for a 3-5s then repeat.

2️⃣ 4 point kneeling extensions
Putting weight through your hands & knees. Use a long band and loop around the foot & hold onto the 2 ends of the band with your hands. Kick your leg back straightening your leg out behind you. This should activate your glutes (bottom muscles). Hold for 2-3s then repeat.

3️⃣ Bridges with gym ball
Use either a gym ball or a chair. Place your legs onto the gym ball. Activate your tummy muscles & push through your legs to lift your hips up towards the ceiling. Hold at the top for 2-3s then bring your bottom down towards the floor. If you find yourself moving around a lot make sure those tummy muscles are activated. Repeat.

You can start with x3-5 sets, 6-15 reps for the exercises. If you struggle with any of these or they are causing discomfort why not send me a message & see how I can get you back to working at your best again!

#physiotherapy #physicaltherapy #physicalhealth #physio #physiotherapist #physicalhealth #physicaltherapist #exercisetherapy #exercise #knee #kneeexercises #kneepain #pain #hip #nofear #sydney by @physiobysin

26

7

4 years ago

Lower back pain at the moment? Notices it most with bending? Then try some of these exercises 💪🏽

1️⃣ Bridge + Single Leg Holds
Lying on the floor. Bend your legs up keeping your feet on the floor. Push through your legs to lift your bottom up towards the ceiling. Using your tummy & bottom muscles keep your hips up in the air whilst you lift one leg away and straighten out your leg. Relax this leg back down & try to lift the other leg away & straighten out. Try to complete the reps whilst keeping your bottom off the floor.

2️⃣ Prone Extensions
Lying on your tummy with your hands by your side around shoulder height. Pushing through your arms to lift your chest up from the floor make sure your hips stay on the floor. Hold at the top of this movement for a 3-5s then relax back down to the floor. Repeat.

3️⃣ Step Ups with 1 Foot on the Step
Keeping 1 foot on a step, push through this leg to step up. You do not need to place your other foot onto the step however you can if you find it difficult with your balance. Lower the same leg back down to the floor focusing on using the weight through the foot on the step. Relax + repeat.

You can start with x3-5 sets, 6-15 reps for the exercises. If you struggle with any of these or they are causing discomfort why not send me a message & see how I can get you back to working at your best again!

#physiotherapy #physicaltherapy #physicalhealth #physio #physiotherapist #physicalhealth #physicaltherapist #exercisetherapy #exercise #backpain #backexercises #spine #lumbar #nofear #sydney by @physiobysin

28

3

4 years ago

Why do injuries happen!?? 🤕😣

Ideally in life we always want a balance with anything that we do.

Capacity is the strength, control & flexibility of our muscles.
Load is the activity that is being completed at the time e.g. lifting a certain weight or bending over to pick something up.
We want these 2 aspects to be equal.

When the load outweighs the capacity this can lead to injury as the muscles do not have the capacity to withstand the load.

But is this the only reason for an injury?

No is the answer! There are so many other risk factors that play a part in injury. Cognitive and emotive reactions have been linked with injuries with a stress response having a direct relationship.

Injuries can have many factors so always consider these factors when injury does occur!
Positivity and reassurance can make a difference!

References;
1) Bolling, C. et al. (2019) “From the safety net to the injury prevention web: Applying systems thinking to unravel injury prevention challenges and opportunities in Cirque du Soleil,” BMJ Open Sport & Exercise Medicine, 5(1). Available at: https://doi.org/10.1136/bmjsem-2018-000492.

2) Ivarsson, A. et al. (2016) “Psychosocial factors and sport injuries: Meta-analyses for prediction and prevention,” Sports Medicine, 47(2), pp. 353–365. Available at: https://doi.org/10.1007/s40279-016-0578-x.

3) Johnson, U. and Ivarsson, A. (2017) “Psychosocial factors and sport injuries: Prediction, prevention and Future Research Directions,” Current Opinion in Psychology, 16, pp. 89–92. Available at: https://doi.org/10.1016/j.copsyc.2017.04.023.

4) Wiese-Bjornstal, D.M. (2010) “Psychology and socioculture affect injury risk, response, and recovery in high-intensity athletes: A consensus statement,” Scandinavian Journal of Medicine & Science in Sports, 20, pp. 103–111. Available at: https://doi.org/10.1111/j.1600-0838.2010.01195.x.

#physiotherapy #physiotherapist #physio #physicaltherapist #physicaltherapy #physicalhealth #injury #injuryprevention #capacity #load by @physiobysin

12

2

4 years ago

Pain between shoulder blades!? 🤕😭

Try these exercises 💪🏽🥳

Complete all exercises 8-15 reps 💪🏽
3-5 sets ⏳️

1️⃣ Thread the needle 🪡
Start on your hands & knees. Take 1 hand off the floor & reaching in through your other hand & leg on that side. Allow your shoulder and head to follow. You can hold for a few seconds. Then reach your arm out to the other side then up towards the ceiling. Again moving your head but twisting in the other direction to look up towards the ceiling. Return to the start & repeat.

2️⃣ Serratus anterior punch 🥊
Holding onto a band pull on to a band so your elbow is out straight in front of you. Whilst keeping your elbow straight reach forwards & back (punch). You should only feel your shoulder blade is moving a lot. You can complete this same movement using a cable in the gym.

3️⃣ Snow angels on foam roller ❄️😇
Lying on a foam roller length ways. Take your arms out to the side & bend your elbows. Try to bring your forearms towards the floor whilst you bring your elbows down by your side then slide your arms up as high over your head. Return to the start & repeat. by @physiobysin

47

2

4 years ago

Ankle pain/tightness with squatting!? 😣

2 reasons why this could be;
Tightness into the calf muscles
Ankle joint restriction

Try these exercises to help this!! 🥳😄

1️⃣ KTW
Standing infront of a wall bend your front leg forwards touching your knee to the wall make sure your heel does not lift up. Keep bringing your heel back & repeating this movement.

2️⃣ Ankle dorsiflexion mobs
Place a band around the ankle below the medial & lateral malleolus (2 bony bits either side of the ankle) & have your foot up on a stool or chair. With the knee bent shift your weight forwards & hold for a couple of seconds then repeat in different directions.

3️⃣ 2 up 1 down calf raises
On the edge of a step. Rise up onto your toes lifting your heel away from the edge. Transfer your weight onto one side & lift the other foot from the step. Slowly lower your heel back off the edge of the step & hold for 2-3s for a stretch. Bring your other foot back onto the step & repeat.

4️⃣ Soleus stretch
Holding onto a wall for support. Step one leg backwards. Bend the front leg move your body in this direction. Hold this position and allow your back to soften. You should feel the stretch lower down in the calf.
Hold for 10-15s & repeat 6 times 🕖

For exercises 1-3 try completing 6-15 reps with 3-5 sets ⏳️

If you struggle with these exercises or you may need additional help why don't you send me a message and see how I can help you get back to working at your best!

#physiotherapy #physio #physicaltherapist #physicaltherapy #stretch #strength #strenghten #ankle #squatrehab #squat #exercise #exercisetherapy #mobility #mobilisation #sydney by @physiobysin

46

0

4 years ago