Activ Therapy Gregory Hills | Physio, Chiro, Massage Therapy

Gregory Hills

Suite 18/13 Digitaria Dr

Gledswood Hills

2557

Parking:

Free onsite parking available

Phone: (02) 97264491

Fax: (02) 97264482

Opening hours:

Monday - 9 am to 6 pm, Tuesday - 9 am to 6 pm, Wednesday - 9 am to 6 pm, Thursday - 9 am to 6 pm Friday - 9 am to 6 pm, Saturday – 8.30 am to 1 pm

Early or late appointments can be arranged upon request.

Latest Blogs & Articles

7 Gentle Shoulder Mobility Exercises for Surgery Recovery

Shoulder surgery recovery requires a balance between rest and rehabilitation. Exercises like pendulum swings, scapular blade squeezes, wall slides, supported arm circles, doorway stretch, external shoulder rotation, and chest opening exercise can, when done correctly and progressively, help in restoring mobility, reducing stiffness, and strengthening muscles, minimizing the risk of reinjury. These movements are most effective under appropriate medical supervision.

Safe Shoulder Mobility Exercises for Post-Surgery Recovery

Post-surgical shoulder rehabilitation requires a patient, planned approach. From early passive movements to advanced strengthening, each progression builds towards long-term joint health. Crucial exercises include warm-ups, grip and forearm strength exercises, shoulder blade conditioning, range of motion activities, rotator cuff strengthening and safety protocols. Consistent dialogue with healthcare providers and respect for the healing process aids successful recovery.

5 Best Pre-Run Hip Stretches For Mobility

Hip mobility is vital for efficient running, yet it's often overlooked. Dynamic hip mobility work is key for performance and injury prevention. Five exercises focusing on hip mobility can enhance running form, including the kneeling hip flexor rock, dynamic butterfly movement, standing leg swings, walking high knee pulls and hip rotations in motion. These exercises target the hip flexors, adductors and rotators, improving mobility and stability. Regular practice can help prevent injury, improve mechanics and promote better form.

Why Should You Stretch After Shoulder Surgery?

Shoulder surgery rehabilitation requires careful stretching and movement to avoid complications such as stiffness and restricted mobility. Post-operative exercises should be controlled and gradually increase in complexity as healing advances. Regular, gentle movement stimulates blood flow and promotes tissue healing, while excessive rest can lead to complications. Physiotherapists play a vital role in this process, providing personalised exercise regimens and monitoring progress. Proper technique is also essential, with common mistakes including rushing through exercises, being overly aggressive, or not adequately preparing muscles.