EVADO STUDIOS CLAYTON

Physiotherapy & Fitness Centre

p: 9562 3655
e: clayton@evadostudios.com.au

Services

Staff

Physio

Glenn McKernan
Andy Chen

TIMETABLE / BOOK

OPENING HOURS
Mon – Fri 7am – 7pm
Sat 8am – 12pm
Sun Closed

Shop T50A, M-City Monash
(Located next to MyHealth Medical Centre)

2107-2125 Dandenong Road

Clayton VIC 3655

Clayton - General Enquiry

evadostudios_clayton

SQUATS!! Check out this 5 video mini series to l

SQUATS!!

Check out this 5 video mini series to learn how to begin and safely progress your squats 🍑

1. The WALL SQUAT is an easy variation to begin your squatting journey. Simply stand with your hips and shoulders against a wall, your feet placed 2 ft from the wall. Slowly bend your knees and drop down into a squat. Look down and make sure your knees aren’t moving over your toes, your feet should be visible at all times.

2. A great variation to work on your muscle endurance is to HOLD this wall squat in position for 30 seconds before standing up straight.

3. Once these become easy, progress to an AIR SQUAT. Similar to the wall squat, when you bend down do not let your knees move forwards past your toes. Imagine wanting to sit down in a chair.

4. The next progression is a SPLIT SQUAT. This squat is performed on one leg, with the other foot placed behind you on a low bed or chair. Make sure you position the front foot far enough forwards so your knee doesn’t travel past your toes. Place a chair beside you to assist with balance if required.

5. As a final progression, try performing the SINGLE LEG SQUAT. Stand on one leg and bend your hip and knee to squat down. It’s the same movement as the air squat, but on one leg only. Focus on keeping your squatting knee pointing forwards, and not letting it collapse inwards.

Aim for 3 sets of 10 reps for exercises 1, 3, 4 and 5, and 1 set of 5 reps for exercise 2 🍑

☎️ call us on (03) 95623655 to book your initial appointment, or if you are interested in learning more about squats and other exercises you can perform at home.

💥💪🏼EASY AT HOME EXERCISES💪🏼💥 Br

💥💪🏼EASY AT HOME EXERCISES💪🏼💥

Bridging is a great exercise to target your glutes and hamstrings.

To perform a bridge, lie on your back with your knees bent, feet flat and hip width apart.

Push through your heels to lift up your hips until your body and legs form a straight line.

As a progression, cross one leg on top of the other and repeat the same movement. To make this exercise even harder, put one leg straight so both of your thighs are at the same level before performing the bridge.

To place more emphasis on your glutes, place your foot further backwards before performing the bridge. To target the hamstrings more, place your foot further forwards.

If you want to make your glutes work even harder, place a resistance band around both knees while performing a bridge. To make sure your glutes are activating, keep your hips, knees and ankles in a straight line.

Interested in physiotherapy or Clinical Pilates? Give us a call on (03) 9562 3655 to book in your initial consultation today! 📞📞📞

Are you interested in Clinical Pilates to assist w

Are you interested in Clinical Pilates to assist with your injury or rehabilitation? Call our studio on (03) 9562 3655 to find out more! 💪🏼💪🏼💯💯

💥💪🏼ROTATOR CUFF REHAB💪🏼💥 Try ou

💥💪🏼ROTATOR CUFF REHAB💪🏼💥

Try out these progressions to build up strength through your shoulders!

EXERCISE 1️⃣
Stand beside a wall, doorway or something stable.
Hold your arm by your side and bend your elbow to 90 degrees.
Keeping your elbow by your side, attempt to turn your arm away from your body and into the wall or doorway.
Maintain this pressure against the wall for 10 seconds, relax and repeat 10 times.

EXERCISE 2️⃣
Secure a band to something stable like a table or post at around stomach height.
Hold the band across your body and keep your elbow by your side.
While keeping your wrist straight, pull the band so your fist ends up pointing towards the side.
Slowly return the band to the starting position.
Repeat 10 times for 3 sets.

EXERCISE 3️⃣
Secure a band to something stable like a table or post at around stomach height.
Face the band and hold it in your hand, keeping your wrist straight.
Lift up your arm so your elbow points out to the side and is bent to 90 degrees.
Rotate your arm to pull the band backwards so your fist ends up pointing towards the ceiling.
Slowly return the starting position.
Repeat 10 times for 3 sets.

Interested in physiotherapy or Clinical Pilates? Give us a call on (03) 9562 3655 to find out more! 📞📞

LEVATOR SCAPULA STRETCH . . . Do you feel tightn

LEVATOR SCAPULA STRETCH
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Do you feel tightness and stiffness on the side of your neck, or even in the top of your shoulder?
The source of this could be coming from your upper traps muscle.
When this muscle is tight it can also contribute to shoulder pain.
To stretch this muscle, sit on one hand then bend your head to the other side. You should feel a stretch in the side of your neck, extending towards the shoulder.
Hold the stretch for 20-30 seconds and repeat 2-3 times.
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Need help with pain management? Call 📞 95623655 for your initial physiotherapy consult
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#physiotherapist #fitness #pain #muscle

We are looking for an enthusiastic, hard working a

We are looking for an enthusiastic, hard working and fun casual receptionist to join our Evado family! Interested? For any questions regarding the role or to apply, email Emma at ewatterston@evadostudios.com.au

🟥‼️Tightness along the chest can contribute

🟥‼️Tightness along the chest can contribute to shoulder pain especially if you notice you are always hunched over. ‼️🟥

➡️To stretch this muscle, go over to a doorway and place your forearm along the frame and let your elbow point out towards the side.
➡️Lean forwards and twist your body towards the opposite side for even more stretch.
➡️Hold the stretch for 20-30 seconds and repeat 2-3 times.

💥🤸🏼Interested in physiotherapy or clinical Pilates? Send us a DM or call Evado Studios on (03
9562 3655🤸🏼💥

🟥Do you feel tightness and stiffness on the sid

🟥Do you feel tightness and stiffness on the side of your neck or even in the top of your shoulder?🟥

The source of this could be coming from your upper traps muscle.

‼️When this muscle is tight, it can also contribute to shoulder pain. ‼️

➡️To stretch this muscle, sit on one hand then bend your head to the other side.
➡️Use your hand to help pull your neck further down to the side.
➡️You should feel a stretch in the side of your neck which extends towards the shoulder.
➡️Hold the stretch for 20-30 seconds and repeat 2-3 times.

💥Call Evado Studios on (03) 9562 3655 to schedule your appointment today! 💥

💥 If you are preparing for surgery then now wou

💥 If you are preparing for surgery then now would be the perfect time to book in an appointment with our Physiotherapist to develop a plan to assist in preparation but also the initial stages of recovery 💥 Call Evado Studios on (03) 9562 3655 📲 to schedule your appointment today!

❌ HIP BRIDGE ❌ ⚡️Another great exercise t

❌ HIP BRIDGE ❌

⚡️Another great exercise to strengthen the glutes is the hip bridge or simply bridging ⚡️

➡️ Lie on your back with your knees bent and feet flat and hip width apart

➡️ Pushing through both heels, slowly lift your hips off the bed until your body and legs form a straight line. Make sure your knees do not turn in or out when you are moving your hips.

➡️ As a progression, cross one leg on top of the other and repeat the same movements

➡️ To make this exercise ever harder, put one leg straight so both of your thighs are at the same level as you raise and lower your hips.

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