Health & Fitness | EBR Physio Bentleigh East

Health & Fitness

Driving Posture Checklist

If you are planning to go away over summer there is a good chance that you will be spending hours in the car.   It’s important to stop  every two to three hours and take a short break, this will help relieve any tension throughout your body.

Before you begin your journey take some time to set up your car properly and make sure you’re comfortable. 

A lumbar support pillow on your car seat can add extra comfort to your seat and provide support to your lower back.  If you don’t have one of these you can use a rolled-up towel.

It is not uncommon to experience lower back, shoulder or neck pain from driving.  What could you do about it? 

Good driving posture checklist:

Seat position

    • Adjust your seat so you have a clear view of the road. 
    • You should be able to reach and depress pedals without your back moving away from the back of the seat, there should still be a slight bend in your legs.
    • Use a cushion if needed.
    • Adjust the backrest so that it is comfortable, if there is not too much pressure on the lower back a lumbar support cushion may be help.

Steering wheel & arm position

    • When stationary – you should be able to sit with your shoulder blades pressed back into the chair and with straight arms your wrists should sit on the edge of the steering wheel.
    • When driving – your shoulders should be relaxed with a slight bend in your arms.

We have created a downloadable for you to save and reference on the commencement of a long journey – CLICK HERE.

If you can assist with any lower back, shoulder or neck pain – feel free to book an appointment at EBR Physio – here. Happy driving and wishing you a safe holiday season. We look forward to helping you continue being your best in 2022.

Step into Spring

Spring is here and it’s a great time to boost your outdoor activity.   As lockdown restrictions ease, we will be able to increase our exercise time to two hours outdoors and hopefully even more soon.   Let’s all strive to be our best during these difficult times and make the most of the positive opportunities.    

It’s a good idea to exercise outside in the warmer weather. Try your backyard or a local park. If that isn’t possible, use the sunniest room in your home.

  • Move your body one song at a time and dance like no one is watching
  • Mow the lawns and weed the garden.
  • Walk the dog
  • Walk to the café to get your coffee instead of driving
  • Try a bite size 5 or 10minute exercise snack
  • Set small, physical activity goals

For some additional motivation head to “our youtube channel” for a simple home workout with our Ben Jaffe.

Exercise is as much about the mental as it is the physical. Keep moving in whatever way works for you, so you can feel mentally healthy.

COVID19 Update

The COVID-19 pandemic places an added level of complexity and concern for patient care. The health and wellbeing of our community, staff and clients is a priority for us. We are doing what we can to continue to support you as well as comply with containment advice from the Victorian Government’s Department of Health and Human Services (DHHS) and the Australian Physiotherapy Association (APA).

Face to Face Physiotherapy
The Department of Health’s advice considers physiotherapy an essential service. From a national perspective, we recommend that members use their professional judgment when determining if a face-to-face consultation is most appropriate.

Physio-led group exercise classes
Our group exercise classes resume from 26th June 2020. We will be aligning with Victorian Government’s DHHS advice, with relevant infection control principles applied. The APA’s view is that physiotherapy group interventions are permissible in
each state and territory provided they adhere to necessary social distancing and hygiene precautions.

The APA recommends that Physiotherapists apply the following limits in group classes with a social distancing of 4 metres squared per person enforced:

Allow an average 4m2 per person in a group exercise space as a guide PLUS physical distancing of equipment/mats so patients are kept more than 1.5m apart.
Staggered class times to minimise cross over of patients exiting/entering group exercise spaces and the waiting room.
Allow adequate time for a class to be conducted safely with respect to cleaning of equipment after every single client use. Class times may vary to accommodate this.
The APA recommends that Physios use their professional judgement to decide about the appropriateness of offering face-to-face sessions including group classes for vulnerable members of the community. Telehealth consultations are to be considered for those clients.

Getting back to Exercise Safely

During COVID many of us have worked from home and except for walking and cycling, we’ve been unable to go to gym or group exercise classes. During this time I know many of you have logged on to our free online exercises each week with myself via Zoom.

From the week beginning 22nd of June, we are recommencing our group exercise classes and many of you will be returning to the gym and perhaps sport training sessions. The risk is that many of us will go too hard too fast. All of us need to gradually build up the level that we were at three months ago. Certainly, in our EBR classes, we will be mindful of starting gently and listening to our bodies.

If you are returning to the gym you will need to decrease your previous weights by 30-40% and gradually increase. At EBR Physio we can guide you with a return to exercise and sport/training plan. We can help you with a preventative exercise and stretching programme and help nip any of those overused, overload and injuries in the bud.


Additional Resources:

Australian Physiotherapy Association

With gyms across the country beginning their return to normality, you might find yourself with an unwelcome injury if you go too hard, too early.

The Age

How to return to the gym without injuring yourself

Australian Physiotherapy Association
APA Sports Physiotherapist Julie Campbell, MACP, notes that getting your technique checked, slowing it down and dropping the weights for a bit will go a long way towards aiding your healthy return.

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