Home Exercises

PHYSIOTHERAPY & AGED-CARE WORKERS – How They Can Work Together To Improve Your Health

By Dalena Pangna, Physiotherapist at Optimum Health Solutions

Aging into

As people get older, they may need some extra help around the home and/or out in the community to maintain their independence.

Common things aged-care support workers may help with for people living out in the community include personal care, helping with shopping, cooking, cleaning and even helping people engage in fun, social activities around the home.

There is a high need for physiotherapists to support older people as they age, as their health and fitness starts to declines. This can lead to more frequent falls and a higher risk of injury. Physiotherapists can help older people age gracefully by helping them stay strong, fit and physically active.

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Are You Doing Your Home Exercise Program?

By Katie Gallagher, Physiotherapist at Optimum Health Solutions – Sylvania


If you have ever been to see a physiotherapist, you were probably given a hand out with a couple of exercises for you to do at home between physiotherapy sessions, but did you actually do them?!

Studies have shown that up to 50-70% of clients DO NOT do their exercises!

Exercise is a crucial part of your physiotherapy treatment, and so neglecting it can massively affect your chances of a full recovery. Why your exercises are so important and why does your physiotherapist bother selecting the exercises, teaching you them, giving you a hand out and then ask you about them at every appointment?

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Fast Twitch Muscle Fibre Development for Falls Injury Reduction in the Ageing Population

Written by Gabriel Pisanu, Exercise Physiologist at Croydon Park. Article from July 2018.

Fast Twitch Muscle Fibre Development for Falls Injury Reduction in the Ageing Population


Over the past few weeks, I have had a long think about how I can make my programs more variable and challenging for the senior clients I work with, while still using evidence-based practice. The focus of a more senior client’s exercise program should consist of general strengthening, balance, and proprioception to assist with the prevention of falls. I then came across a great research paper last week which helped me question that in the event of a fall, what other factors can be addressed to reduce the risk of injury should a fall actually occur?

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How To Train Your Core Functionally & Effectively

Written by Gabriel Pisanu, Studio Manager at Croydon Park. Article from June 2018

How To Train Your Core Functionally & Effectively

the core

At Optimum, we consider the core pretty much anything that attaches to your pelvis. That is a large plethora of muscles ranging from your Rectus Abdominis (6-pack) to your hamstrings.  I quite often see people in commercial gyms performing exercises such as planks, crunches and sit-ups to train the “core”. These are not always the best way to attain the greatest functional benefit from this crucial network of muscles which have the role of stabilising the spine, maintaining posture, improving performance and reducing the risk of injury.

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Injuries In Sport

Written by Matthew Craig, Exercise Physiologist at Blacktown. Article from June 2018

Injuries In Sport: Just another aspect, or is it avoidable?

injuries in sport

Injuries in sport. A topic that definitely hits a little too close to home. Every day I sit down with new clients for initial consultations and one of the most common things I hear (especially in people under 50) is ‘I have a bit of knee and ankle pain….but you know, that’s netball’. Too often we get drawn into the idea that injuries in sport are normal, a trap I personally fell in to.

All the time you see your favourite professional athletes get plagued by the ‘injury bug’ and we just write it off as part of the job.

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Exercising With Sore Knees

Written by Adam Shepherd, Exercise Physiologist at Croydon Park. Article from October 2018

Exercising With Sore Knees

knee osteo

At some stage, we have all suffered from sore knees. It is an extremely common musculoskeletal issue that plagues a lot of patients that I see. It can stem from various issues such as:

  • Increased levels of physical activity.
  • Malalignment of the patella as it moves through the femoral groove.
  • Quadriceps muscle imbalance.
  • Tight anatomical structures, e.g. retinaculum or iliotibial band.

Having sore knees can be a killer when it comes to exercise as naturally we tend to avoid exercises that are uncomfortable or painful.

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Reducing The Impact Of Prolonged Sitting

Written by Gabriel Pisanu, Exercise Physiologist at Croydon Park. Article from May 2018

Reducing The Negative Impact Of Prolonged Sitting

sitting posture

Many of our clients have presented us with the typical upper crossed syndrome postural issues. This is characterised by a forward head lean, internally rotated shoulders, a rounded upper back and an excessive arch in the lower back. The most common instigator of this posture type is prolonged sitting! Unfortunately, this is a characteristic of many jobs. 

This postural problem not only looks terrible, but it can also have significant detrimental effects on your health for a number of reasons.

  • It can lead to a wide range of physical injuries due to muscular imbalances on one side of a joint compared to the other.
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Workout Smarter With Compound Exercises

Written by Gabriel Pisanu, Exercise Physiologist at Croydon Park. Article published October 2018

Compound Exercises and Exercise Efficiency

Compound Exercise

Within the last few weeks, I have decided to reflect on some of the outcomes of my clients’ goal reviews. It made me realise that people exercise for so many different reasons. Some people exercise to lose weight, people exercise to reduce chronic pain, people exercise for aesthetic purposes. Whatever the reason, with the majority of clients that see an Exercise Physiologist through Optimum Health Solutions is due to the fact they need help to manage their lifestyle. One of the major barriers people bring up to exercise adherence is a lack of time.

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Written by Adam Shepherd, Exercise Physiologist at Homebush. Article from March 2018

Getting Through Work With Deskercise!


We all lead very busy lives and sometimes it’s not easy to find time to exercise. The World Health Organisation (WHO) recommends Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. On top of that WHO also recommends muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

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Benefits Of High Intensity Interval Training

Written by Kitty Guo, Exercise Physiology Student at the University Of Sydney. Article from February 2018

Benefits Of High Intensity Interval Training 

hiit exercise

Do you ever find yourself getting bored and desperately wishing for time to move a little faster as you reach the last ten minutes of your run? Or perhaps you have a physically demanding job that prevents you from having the time and energy to exercise regularly? If that sounds like you, then you may be interested in giving high intensity interval training (HIIT) a go. The popularity of HIIT is on the rise and has helped many well-loved celebrities like Hugh Jackman achieve their ultra-fit physiques.

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