In this newsletter:

• New ‘Zumba Gold’ classes.
• Article: Decoding Should Pain
• Mini-workout of the month: Morning stretch
• Staff News.
• Easter & Anzac Day Opening Hours

Hello all,

Welcome to your latest dose of wellness from Activate Physio! First off, let’s talk shoulders—if you’ve been experiencing any pain, our article is a must-read. We’re breaking down the causes and showing you how physio can help you get back to feeling your best.

And for those of you looking for a fun way to stay active, our Zumba Gold classes are a blast! We’ve got some new times, so be sure to check them out below. Plus, we’ve included a quick and easy morning stretch routine to get your day started on the right foot.

Don’t forget to take note of our holiday hours, and a few staff updates.

Warmly,

Susie and Activate Team

Zumba Gold Classes

Zumba Gold is a low impact form of cardio exercise which is also beneficial for balance, coordination and strength. We go slow with options for all levels of dance experience if necessary. The main aim is fun, not perfection! We have designed a 5-week group class. You can come along for a single class or join the five-week term.

Prices: New 5-week pack $125 or $30 per casual classes.

Current Class:

We are in our final week of our initial 5-week Zumba Gold exercise class led by Susie – and we are having a great time! Join us for a casual class on Tuesday 6:30pm or Wednesday 10:45am this week.

Next Group Classes:

• Tuesday 29th April – 6:30pm
• Wednesday 30th April 8:30am (earlier time by request)

You can BOOK NOW for future classes. Join our next 5-week term of Zumba Gold classes. Please wear comfortable workout clothes and supportive shoes. Water and FUN supplied.

Article: Decoding Shoulder Pain

That nagging ache, the sharp twinge when you reach for something on a high shelf – shoulder pain can really throw a wrench in your daily routine. 

At Activate, we get it. Those complex joints of yours, capable of such incredible movement, are also surprisingly vulnerable. From rotator cuff tears that weaken your lifting power to the frustrating stiffness of a frozen shoulder, there’s a whole host of culprits behind that discomfort. And let’s not forget the everyday wear and tear that can lead to bursitis or arthritis, turning simple tasks into painful ordeals.

But here’s the good news: you don’t have to just live with it. Physiotherapy can be a game-changer.

Staff News

As you may know, our practice manager Lee, is away for a time. Barbara is doubling as Pilates Instructor Extraordinaire and admin assistant during this time. Please make her feel welcome. Fiona will be acting Practice manager so please contact Fiona or Susie about any specific issues.

Susie and Christy are still working hard with our physiotherapy manual therapy and advice consultations at Annandale. Susie is no longer delivering physio consults at MacDonald College, North Strathfield. Dancers and performer can see Susie at the Annandale practice. Susie will also go to dance schools to do ‘pre pointe assessment’ afternoons.

Our new Pilates instructor, physio student Madeleine, came to assist Susie on one of these ‘full on’ pre pointe assessment afternoons recently which was greatly appreciated.

Michelle will be changing her Monday evening Pilates sessions to Tuesday afternoons from the end of April, to work with Christy. We will contact the clients affected by this change over the next 2 weeks. Madeleine will be taking over some of Michelle’s Monday times, to work with Susie then.

Mini workout: Morning Stretch: The Benefits and Tips

Benefits of Stretching in the Morning

Stretching in the morning is a great way to start your day. It can help to improve your flexibility, range of motion, and posture. It can also help to reduce stress and improve your mood.

Tips for Stretching in the Morning

• Warm up your muscles before stretching. You can do this by taking a warm shower or bath, or by moving around for a few minutes.
• Hold each stretch for 30 – 40 seconds.
• Breathe deeply as you stretch, and relax tension.
• Don’t bounce when you stretch. This can lead to injury.
• Listen to your body. If you feel any pain, stop stretching and rest.

Here are a few simple stretches you can do in the morning:

• Half Neck rolls: Gently roll your head from side to side. Do not roll your head backwards
• Shoulder rolls: Roll your shoulder Blades forward and backward.
• Quadriceps stretch: Stand up and hold onto a chair or wall for balance. Bend your knee, grab your ankle and bring your heel up to your buttocks. Keep the pelvis straight, drawing the lower abdominal in.
• Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Lean forward, keeping your heels on the ground, foot parallel. Gently bend and stretch the back knee.

And a few more details for the ‘Hamstring Glide’:

1. Lying on your back, bend one thigh to 90-degree angle to body.
2. Hold onto back of thigh or put band or towel around the foot.
   1. Flex and straighten the knee up and down
   2. Hold leg nearly straight and point and flex ankle
   3. Turn foot in and out. Stretch outside leg softly
3. Tailbone stays down and pelvis remains square.
4. Repeat for other leg.

Gentle Stretching in the morning or the end of the day is a great way to improve your health and well-being. Make it a part of your daily routine and enjoy the benefits!

Additional Tips

If you have any health conditions, it is important to talk to your doctor or treating allied health practitioner before starting a new exercise routine at Activate Physio Pilates in Annandale. All levels welcome. We can provide pain free modifications for all exercises. Contact us to book!

It is best to stretch in the morning when your muscles are warm, or at the end of the day before going to bed.

You can also stretch before or after exercise.

Easter & Anzac Day Opening Hours

Easter: 

• We are shut at Easter Friday 18^th April to Monday 21^st. Reopen: Tuesday 22^nd April.

Anzac Day: 

• We are closed Friday 25^th April only. Reopen Saturday 26^th April.

Bookings 

To Book a Physiotherapy Treatment, Pilates Session or a Group Class, please call: 02 9518 5009 and speak to our friendly admin team.