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Post Operative Rehabilitation INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Post Operative Rehabilitation To regain your strength, flexibility and functional fitness after an orthopaedic surgery, it will be essential to get specific physiotherapy treatment. To ensure optimal recovery and to avoid compensation patterns in the future, a tailored treatment plan will be offered to you. At Physio K, we are experienced in post operative rehabilitation to get you back to what you love. Types of post operative physiotherapy we see often and can help you with: - Neck and back physio after surgery (e.g. laminectomy, discectomy, spinal fusion or scoliosis surgery) - Shoulder physio after surgery (e.g. rotator cuff surgery, shoulder reconstructions, SLAP tear repairs, tendon surgery, frozen shoulder surgery or capsulotomy, acromioplasty, etc...) - Elbow physio after surgery (e.g. Tennis elbow or golfers elbow release, fractures or physio after immobilisation) - Hand and wrist physio after surgery (e.g. Carpal tunnel surgery, tendon repairs or fractures) - Hip physio after surgery (e.g. Arthroscopy or THP (total hip replacement), PHR (partial hip replacement), labral tear surgery, repair from fractures) - Knee physio after surgery (e.g. meniscectomy, total or partial knee replacements, ligament surgery (ACL, MCL, LCL, PCL), arthroscopy or after fractures or immobilisation) - Ankle and foot physio after surgery (e.g. Arthroscopy, ligament and tendon repairs, sports injury surgery or plantar fasciitis release) - Physio after muscle and tendon repairs. Our physiotherapists will explain precautions and limitations related to your surgery and they will prescribe specific exercises to improve your mobility, strength and control of movements. Our team will monitor your progress and guide you through your recovery. At Physio K, you’ll get specific individualised treatment. Our goal is to help you to regain your mobility, flexibility, strength, exercise tolerance and movement in order to return to all the activities you enjoy doing. Don’t hesitate to contact us if you would have any questions regarding your rehab or treatments.

Contact Physio K, your trusted physio in Sydney. Book an appointment today at our Bondi Junction clinic for expert physiotherapy care. Contact Us For An Appointment Our treatment rooms are private, spacious and sparkling clean. It is a comfortable and inviting space, accessible via a lift on level 8 of 3 Waverley Street. You will find convenient and free (up to 2 hours) parking in Westfields which means you won’t have to walk too far to find us from your parking spot. We are also walking distance to buses and Bondi Junction train station. Address: Suite 801/3 Waverley St Bondi Junction NSW 2022 in the Park Place Building . Phone: 02 7902 1408 NEW LOCATION Send us a message and we’ll get back to you shortly. Name Email Phone number Your message Send Thanks for submitting!

Jaw Problems Or TMJ Issues INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Jaw Problems Or TMJ Issues The jaw, or temporomandibular joint (TMJ) are the joints that are located on either side of the head. They open and close the mouth. These joints are functionally related to the head and neck. Symptoms of temporomandibular disorders (TMD): Jaw pain or tightness in the jaw Clicking or grinding with opening or closing of the mouth Limited opening of the mouth / stiffness Tooth pain or ear ache Headaches Dizziness "As in many problems of the human body, a jaw problem is most of the time something that has been building up over time." It could be caused suddenly due to an acute trauma (direct impact to the face or chin), but mostly it’s a combination of either stress, bruxism, postural tension or neck issues. The jaw, or temporomandibular joint (TMJ) is a joint in the skull which makes opening and closing of the mouth possible. It's a 'ball-in-a-socket' joint with a small joint in between. Sometimes, the disc can move a bit, causing the jaw to click with movements such as eating, jawning or simply opening or closing the mouth. In some cases, the jaw can get stuck in the opening or closed position of the mouth. As with all other joint issues, there will be muscles affected with this problem as well. The Masseter muscle is a common overworked and tight muscle, which can cause pain and referring pain as well. RELATIONSHIP TMJ AND THE NECK Due to its close proximity with the top of the neck and the ligament connection, there is big overlap between the TMJ and head and neck issues. With most TMJ issues, there can be some upper neck problems expected as well. Headaches and dizziness are also symptoms that can be related to the same issue, and should be assessed by your physio. TREATMENT OF JAW PAIN In most cases, jaw problems can be treated effectively with physiotherapy. Gentle manual techniques or dry needling can both be efficient ways to get rid of the problems. Mobilising the joint from inside the mouth is an effective technique often used at Physio K. We put gloves on and manually get more mobility in that TMJ. Soft tissue techniques to reduce the tightness of the tight muscles, including the masseter muscle, can often also be really helpful. Dry needling of the affected muscles is often really effective and in most cases, has a really good effect on the joint and the muscle at the same time. Some specific exercises at home can be given to maintain and further improve the good health of that joint as well.

Looking for a physio in Sydney? Physio K offers expert, hands-on treatment from our Bondi Junction clinic. We help you find the cause and treat it properly. Physiotherapy Sydney Get results-driven physiotherapy trusted by patients across Sydney. BOOK AN APPOINTMENT Physiotherapist Sydney Our Physiotherapy Process When you visit Physio K, you’re in safe hands. We combine deep clinical expertise with a genuine commitment to getting you better. We take the time to understand your situation and build a treatment plan around your needs. FIND THE PROBLEM We dig into the diagnosis. We apply anatomy, clinical reasoning, and experience to uncover the actual cause of your pain. TREAT THE CAUSE We don’t chase symptoms. We treat what’s driving the issue. And we support you with a plan that helps you stay on track for the long run. INNOVATIVE TECHNIQUES We blend traditional hands-on manual therapy with dry needling and other advanced techniques to get you the best result. Physiotherapy Treatments Available at Our Sydney Clinic At Physio K, we provide hands-on physiotherapy backed by deep clinical experience and real results. Each treatment is tailored to your needs — whether you're dealing with an injury, recovering from surgery, or managing long-term pain. Patients from across Sydney visit our Bondi Junction clinic for the quality of care and the outcomes we deliver. OUR SERVICES QUALITY TREATMENT At Physio K, we have a simple but fundamental philosophy; to provide you with the very best of care. The aim is to give you elite level treatment in a professional and welcoming environment. We tailor all treatments to your individual needs and pride ourselves on a high level of care, a wealth of knowledge and quality results without overtreatment. Read More SPORTS AND REMEDIAL MASSAGE Massage is more than just muscle relief — it’s part of an integrated treatment plan. We use sports and remedial massage alongside other techniques to improve movement, release tight areas, and support injury recovery. Ideal for active people, athletes, and anyone with chronic tightness. MANUAL THERAPY Our team uses expert knowledge of the musculoskeletal system to deliver effective hands-on treatment. Manual therapy is paired with targeted exercises to relieve pain and help you move better, whether it's back pain, joint restriction, or a long-term issue that's been holding you back. Read More HOLISTIC TREATMENT We don’t see symptoms in isolation. We take a whole-body view, looking at movement, posture, habits, and other health factors. If your pain has been hanging around or keeps coming back, our holistic approach helps uncover and treat the deeper cause. DRY NEEDLING Dry needling is one of the many tools we use to get results. It's designed to release trigger points, reduce muscle tension, and improve function. Our clinicians also teach dry needling at a global level, so you're in highly skilled hands. Read More POST-OPERATIVE REHABILITATION TREATMENT If you’ve had orthopaedic surgery, rehab is key to getting your full strength and mobility back. We offer structured physiotherapy to help you recover well, move confidently, and avoid future compensation patterns. Every rehab plan is customised and guided by experience. Did you know... Using our HICAPS system, we can swipe your health fund card at the time of your appointment. This means you only have to pay the gap and won't have to make any further claims to your health fund. Contact We’re here for you when you need us! Book in online, call us to schedule an appointment, or send us an email and we’ll get back to you as soon as possible. Contact Us Address Contact Opening Hours Suite 801 / 3 Waverley St, Bondi Junction NSW 2022 02 7902 1408 info@physiok.com.au Mon - Thur 7:00 am – 8:00 pm Fri 7:00 am – 5:00 pm Saturday 8:00 am – 2:00 pm Sunday Closed

KENNY MERLEVEDE | SENIOR PHYSIOTHERAPIST | FOUNDER AND DIRECTOR OF PHYSIO K | PASSIONATE AND DRIVEN PHYSIOTHERAPIST WITH OVER 13 YEARS OF EXPERIENCE AS AN INDEPENDENT PRACTITIONER ACROSS PHYSIOTHERAPY, MANUAL THERAPY AND SPORTS REHABILITATION. Kenny Merlevede Senior Physiotherapist | Founder & Director | Marathon and Sport Enthusiast | Recovery CoachExpertise: (sports) physiotherapy / Musculoskeletal and Manual therapy / Dry Needling Qualifications: Masters in Physiotherapy from University of Ghent, Belgium. Masters in Musculoskeletal physiotherapy and postgraduate degree in Manual Therapy. Kenny is a passionate, driven Physiotherapist with over 13 years’ experience as an independent Practitioner across Physiotherapy, Manual therapy and Sports Rehabilitation. He has worked in a number of private practices and has since concentrated on musculoskeletal problems and sport injuries. Kenny believes in holistic physiotherapy and is passionate about identifying and addressing the underlying cause of your pain rather than just treating the symptoms. He has particular interests and expertise within low back pain, neck pain and headaches, core stability and sports injuries. In his spare time Kenny enjoys running, swimming, soccer and basketball. He is a marathon runner and has played competition basketball for over 20 years. In December 2019, he completed the Ironman in Busselton (WA).

Dizziness Or Vertigo INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Dizziness Or Vertigo WHAT IS THE DIFFERENCE BETWEEN DIZZINESS AND VERTIGO? Dizziness is a broader term and describes the sensation of lightheadedness or disorientation. These symptoms can have a number of different causes. This might include neck issues, vascular or blood flow problems, vestibular disorders or brain trauma. The majority of these symptoms are related to movement, and dizziness can be triggered or become aggravated by movements such as laying down or getting up. Vertigo is a specific type of dizziness. Whilst experiencing symptoms of vertigo, it may feel as though you or the environment around you is spinning. The most common types of vertigo are Benign Paroxysmal Positional Vertigo (BPPV) and Cervical Vertigo. BPPV BPPV is more prevalent in women, with studies indicating that they are twice as likely to develop the condition compared to men. Cervical vertigo Research has shown that vestibular rehabilitation exercises can be an effective adjunctive treatment for cervical vertigo, helping to improve balance and reduce dizziness symptoms. Benign Paroxysmal Positional Vertigo (BPPV) Patients who suffer from this condition usually report a type of dizziness where the room or the world is spinning around them. Other symptoms may include blurred vision, balance problems, nausea or even vomiting. This type of dizziness tends to be triggered by movements of the head. Between 50 and 70% of BPPV cases are idiopathic, which means they have no known cause. However despite this, BPPV is very common, easily diagnosed and easily treatable! The Dix-Hallpike manoeuvre is the most common test for BPPV and is done within minutes to accurately diagnose this type of dizziness. The Epley manoeuvre is a very effective treatment for BPPV, and research has shown significant benefits within just a few sessions. Cervical Vertigo Cervical vertigo produces dizziness symptoms which originate in the cervical spine. This experience can either feel like it is the environment or yourself which is spinning, and usually occurs when moving or rotating the neck, potentially impacting balance. Often a functional problem in the neck is a big contributor to this kind of dizziness. This may include muscle, ligament or fascia tightness, or a joint in the cervical spine which is stiff and immobile. Some other underlying causes can be cervical spondylosis (advanced osteoarthritis of the neck), trauma or whiplash. Poor posture, cold wind, air conditioning or even poor set-up of a computer screen can be contributing factors to these issues, and together with neck pain, headaches and tinnitus, can result in significantly disruptive dizziness. Manual therapy in the higher part of the neck can get you relatively fast results. This treatment is gentle and focuses on restoring the normal movement and flexibility in your neck. Many people feel some relief in the first session and most of our patients will report significant improvements within weeks. "Physiotherapy can be a very good option to treat these symptoms, especially when they are movement induced." DIZZINESS TREATMENT At Physio K, we’ve seen many people who have had dizziness or vertigo for a long time before they were accurately diagnosed. It is very common to have, and many people don’t know what to do about it. In many cases, medication is not a cure, and will not help you get rid of the problem. Contact us today to make an appointment, dizziness or vertigo can be treated effectively and most of the time it does not take many treatments! As mentioned above, the Dix Hallpike manoevre or specific neck treatment can be very effective with these issues. Check out the page about neck problems here (link to neck pain treatment)

We’re hiring motivated physiotherapists in Sydney at Bondi Junction. Join our dynamic Physio K team and grow your career with expert support. WORK WITH US we are passionate about what we do CAREER WITH PHYSIO K We are always looking for excellent Physiotherapists! If you feel like you have the skills, passion and expertise and would like to join the Physio K team and work with like-minded people, then we would love to hear from you! "AT PHYSIO K, WE ARE COMMITTED TO HAVING THE BEST PRACTITIONERS PROVIDING THE BEST POSSIBLE SERVICES. Why Work With Physio K Weekly training Friendly environment Meetings with Belgian beers We value your opinion If we don't have an immediate position, and you are a perfect fit for our team and sensational at what you do, we'll try to make a position available for you - we just want to work with great people, and are really fussy and strict on who joins our team! For all employment inquiries and expressions of interest at Physio K, please email your CV to Kenny@physiok.com.au and we will notify you when a suitable position arises. We have an employment mailing list, sent out when jobs become available. If you would like to be placed on this list, please email the clinic, asking to be placed on the 'upcoming jobs list'. Current positions available:

Maniscus Injuries Or Meniscus Tear INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Maniscus Injuries Or Meniscus Tear Meniscal injuries are extremely common. They can occur from any activity where an individual performs a rotary movement, especially when putting full body weight onto the knee. Meniscus lesions account for approximately 15% of all sports injuries. Before we explore the possible causes, treatments and preventative methods for meniscal injuries, it is important to understand the anatomy of the meniscus. The menisci are 2 C-shaped pieces of rubbery cartilage that act as a cushion within the knee. They prevent direct contact between the femur (thigh bone) and the tibia (shinbone). The menisci act as a shock absorber within the knee complex. Meniscus injuries can be from a direct incident (traumatic) or may happen slowly over time (degenerative) . Traumatic meniscal lesions or tears are often caused by the person describing twisting on a semi-flexed limb through a weight bearing knee. Degenerative injuries occur without trauma, are usually seen in elderly people but can occur at any age, and are more common in men! Clinical Presentation So how do physiotherapists assess to see if there is meniscal damage? There are many conservative assessments that can be done in the clinic to assess the likelihood of a meniscal lesion. However, all injuries are different and sometimes it is necessary to have an MRI of the knee to determine whether or not a meniscal lesion of the knee has occurred. On initial assessment your physiotherapist will ask you to relay the events that led to you presenting to the clinic. This will determine the possibility of a meniscal injury and also what type - traumatic or degenerative. Locking of the knee is a very common symptom of a traumatic lesion. Clicking is also a common symptom. With a degenerative lesion, it is more common to see a decrease in tolerance of fully weight bearing on the knee. Activities like walking and squatting become painful. Your physio will then assess your range of movement as well as performing a series of specific clinical movement tests to assess further. Based on your ability and physios findings, together you will set goals and come up with a rehabilitation program that suits you. Types of meniscus lesions Types of tears are split into 3 groups. Have a read of the table below to see how we classify meniscus lesions. The exact type of lesion you have can only be determined through medical imaging. This may guide your rehabilitation and allow for a more accurate prediction of the timeframe that you will require physiotherapy intervention for. Treatment Treatment for meniscal lesions depends on the severity of the lesion, the age of the individual, the location of the tear, the chronicity of the lesion and the level of pain an individual is in. In some cases, surgical repair, such as a full or partial meniscectomy may be necessary. This is only done as a last resort and most surgeons will advise you to try with physiotherapy first. In most cases, it is favourable to stick with a conservative approach and stick with a personalised rehabilitation program. Whichever route you will be required to take, all acute management should begin the same, with “PEACE & LOVE” . This elevated protocol takes the place of the “RICE” protocol by ensuring the best start to your recovery process. Conservative management will consist of: ● Soft tissue work by your physiotherapist ● Quad and hamstring strengthening ● Flexibility / range of motion exercises ● Balance exercises ● Joint mobilisations If your Doctor recommends surgical repair then the return to sports can take longer. You will be required to follow an intensive rehabilitation program and will have to meet certain tests set out by your physio and surgeon. Meniscal injuries are extremely common. This means that any treatment you receive will be based on the best and most up to date current available evidence. Here at Physio K we are committed to providing you with the best service and getting the best results. Book in with us online today!

Schedule your physiotherapy appointment at Physio K in Bondi Junction today. Easy online booking available. Book online: Welcome GOING BEYOND YOUR SYMPTOMS INITIAL APPOINTMENTS: New patients or new injuries FOLLOW UP APPOINTMENTS: Existing clients with existing injuries WORKER'S COMPENSATION / CTP INSURANCE: Patients covered by insurance OPEN MONDAY TO FRIDAY 7AM TO 7PM BY APPOINTMENT ONLY 02 7902 1408

Learn about the benefits of dry needling at Physio K in Bondi Junction. Discover how it can help relieve muscle tension and pain. Commonly Asked Questions On Dry Needling YOUR COMMONLY ASKED QUESTIONS ON DRY NEEDLING ANSWERED! DRY NEEDLING IS A FAST AND EFFECTIVE TREATMENT PROVEN TO RELIEVE PAIN AND ADVANCE RECOVERY. WHAT WILL I EXPERIENCE? The needles used are very thin and most patients do not feel it enter their skin. If the target muscles are tight and sensitive you will feel a cramp or twitch sensation. This is called the ‘twitch response’ and is the aim of the treatment; typically, the more twitches you get, the greater the relief. The twitch response is very short lasting, and patients soon learn to recognise this sensation as therapeutic as it is followed by a feeling of pain relief and muscle relaxation. HOW DOES DRY NEEDLING HELP? Dry Needling stimulates the muscle to produce a reflex relaxation. The needle also encourages blood flow to the treated region, initiating the natural healing process and helping with pain relief. Finally, the treatment creates electrical signals in the muscle to enhance the communication and function between the nerve, muscle, and brain. HOW OFTEN WILL I NEED TREATMENT? Treatments are typically once to twice per week, allowing for sufficient recovery time between sessions. However, this can vary, and your clinician will discuss this with you during your treatment. How does Dry Needling differ from Acupuncture? Dry Needling requires a musculoskeletal examination involving assessment of the muscle to identify tight knots within a muscle known as Trigger Points. Dry Needling is the performed in accordance with clinical findings, whereas Acupuncture is based on predefined locations on the body (meridians). With the application of Dry Needling, there will be an immediate chance after the treatment that the therapist can measure, and the patient can feel. ARE THERE ANY SIDE EFFECTS? Dry Needling is a low-risk procedure when performed by qualified professionals. Most common side effects include:  Muscle Soreness  Fatigue  Bruising These side effects are temporary and normally well tolerated by most people. LESS COMMON SIDE EFFECTS:  Dizziness/Fainting after the procedure. This is minimised by ensuring you have not skipped any meals and had sufficient water during the day.  Metal allergy. If this rare reaction occurs, switching to another brand of needle can assist. Please notify your treating clinician if you have a metal allergy.  Pnuemothorax (air in the chest cavity). Only applicable when needling around the chest cavity. It is considered a minimal risk when performed by our staff who have been trained under one of the worlds most stringent courses. If you have any further questions please discuss with your clinician or visit...

With over 30 years of combined experience and ongoing continual professional development, we provide elite level treatment in Bondi Junction.

Shoulder Pain INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Shoulder Pain The shoulder joint is a very complex, highly mobile structure that actually comprises 3 different joints: The glenohumeral joint: where your upper arm (humerus) connects with your shoulder blade (scapula) The acromioclavicular joint: where your shoulder blade (scapula) connects with your collarbone (clavicle) The sternoclavicular joint: where the collarbone (clavicle) meets the chest bone (sternum) The 4th joint scapulothoracic joint: is not really a joint between 2 bones, but the shoulder blade glides over the thoracic spine. It is seperated with muscles and ligaments; no ligaments connect the bones at this ‘joint’. There are many different muscles attaching to the shoulder joint and as it’s the most mobile joint of the body, many things can go wrong with this part of the body. The ‘outer sleeve’ muscles are the pectoralis muscles, the latissimus dorsi, the deltoid muscle and the trapezius. Underneath, we can find the ‘core muscles’ of the shoulder: levator scap, rhomboids, serratus anterior, pec minor and the subclavius muscle. Important muscles to stabilise the upper arm into the shoulder blade are called rotator cuff. CAUSES OF SHOULDER PAIN Arthritis Inflammation (tendons, the shoulder capsule, bursa) Injuries Instability (structural and mechanical) Referred pain into the shoulder (from the neck) Reduced mobility in the mid back (please see the page about back pain to learn more about this) Scapular dyskinesis: Shoulder pain may arise from a dysfunction in movement that may not be necessarily related to weakness or tightness of the muscles of the shoulder but rather coordination (motor control). The scapula must move in a manner that allows the shoulder joint to change position as the arm is brought over head and to the side, if the scapula fails to move appropriately this can also cause pain in and around the shoulder joint due to compression or impingement of the shoulder joint. Our physios can assess scapula position at rest and during movement through functional testing to determine whether your shoulder pain is related to diminished control of the scapula during movements of the upper limb. "Physiotherapy should be one of the first treatment approaches for shoulder problems." SHOULDER PAIN TREATMENT PHYSIO K A good understanding of the shoulder joint is needed. Everything in the body is connected through fascia and sometimes a tightness in one area can cause problems in another area. This happens a lot with the shoulder. The rib cage or the low back could be the culprit and shoulder pain can be the result. At Physio K, we have a deep understanding of how the body functions and how other areas can be the cause of your problems. Soft tissue work, dry needling , joint mobilisations and manipulation, traction, education and exercise therapy are all treatment methods which can be used to effectively alleviate the shoulder pain. In the video bellow, Kenny from Physio K runs you through an exercise program to increase the mobility of your shoulders. Please always check with your physio to know which exercises will be helpful for you. These videos are here as a guide and will contribute to your rehab, in addition to some specific manual treatment. Sometimes you'll need a different approach, so always contact your health practitioner to get the best recommendation for you. Shoulder mobility exercises 1. Arm swings This one is great in the initial stages of shoulder rehab or after shoulder surgery. Standing up and bending forward with the other (non-affected) hand and arm on a table below you. Make sure you put your body weight on that other arm, so you don't have any pressure in your lower back. From here we'll start swinging, try to swing your arm up and down. Imagine having a small weight in your hand, you could even have a little weight in your hand and let it swing like a pendulum up and down. Small movements are fine, try not to control the movement, just let your arm swing. Do that for about a minute. The next one is swinging left and right for a minute and then making circles and swinging clockwise and anti-clockwise. Try to do those one minute each so that's about four minutes in total. 2. Crawling up the wall Start with facing a wall and touch the wall with your toes and your nose. Now put one hand up against the wall about shoulder height and start crawling up with your fingers. Try to crawl as high as you can, hold for a few seconds before sliding down until the beginning position. Repeat this for about 15 times. 3. Stick exercises With a broomstick in your hands, shoulder width apart, moving up and down behind your head. Try to extend your elbows all the way and come back down behind the head. Then, try to make circles in the air, forward and backwards. Do this for about 10 to 15 times each. Lastly, the most challenging one is called shoulder dislocations (don’t try this if you have dislocated your shoulder in the past). Hold the stick as wide as you can over your head and try to go backwards behind your head, keeping your elbows extended. Try to go until you touch your lower back, and then come back up. Repeat 10 to 15 times. Shoulder stability exercises In the above video, Anthony from Physio K runs you through a shoulder strengthening program, targeted specifically if you have any shoulder pain or weakness within your shoulder . These are the 3 exercises we would recommend: 1 . Rotator cuff strengthening exercise: external rotation To perform this one, you're going to start by holding a theraband in your hand, making a nice fist, pointing up at the roof and keeping your elbow nice and close to your side. You're going to gently rotate your arm outwards, stopping at about 30 to 45 degrees. For this exercise we're looking to engage that rotator cuff, so we want to make sure that there's tension on the theraband the entire time and we're looking at repeating this for 10 reps and repeating that three times. 2. Rotator cuff strengthening exercise: internal rotation This exercise is very similar; the only difference is we're doing it the opposite way. So we're going to have you holding it in that same hand with the same grip and you're just going to start by pulling from outside to inside, towards the belly button. For both of these exercises, you can have the theraband anchored on a doorknob or something roughly about this height, belly button height. 3. Straight arm pull back For this exercise, you're going to hold a theraband in a closed fist pointing down, making sure your elbow is nice and straight as you do that. Then you're going to extend your fist so it comes straight past the hip. All of these exercises should be performed 10 times and repeated three times.