IN THIS ISSUE: WELCOME | LOYALTY BONUS | EXERCISE | LOWER LIMB STRETCHES     Our aim is to produce a newsletter 4 times per year, which will give you greater insight into some specific areas of physiotherapy that may help you in your daily life. We welcome any feedback or questions you may have – please direct to maryk@parraphysio.com.au 01 LOYALTY BONUS We understand that so many of our new customers come from our wonderful existing customers passing our name on. So, as a gesture of our gratitude, we are now introducing a ‘loyalty bonus’. From September 2008, whenever you refer a new client to our business make sure they put your name down in the ‘Referral’ section of the Client Information sheet. As a bonus, you will then be sent out a voucher for $20.00, which can be redeemed on your next visit towards payment of either treatment or physio products, such as theraband, lumbar rolls, stretchbands, foam rollers etc. This voucher is transferable to immediate family members, but cannot be redeemed for cash. 02 EXERCISE     Now that spring has arrived, many of us will realise how lax our exercise habits have become over those cold, dreary winter days! Throughout winter, it can be far too easy to find an excuse to stay in bed or read a good book rather than go out and get moving. While we all generally appreciate the role of exercise in fitness and weight control, did you also know that exercise is often a very important factor in treating conditions such as: diabetes, high blood pressure, obesity, depression, osteoporosis, arthritis and preventing falls? Exercise prescription needs to be tailored to your specific needs. There are however, some general guidelines that would be appropriate for anyone undertaking a new exercise program. ‘Moderate exercise’ should be done for 30 minutes 4-5 times per week. This can be cumulative over the course of the day and done in 10 minute intervals. Such things as: taking the stairs walking to get lunch walking to the next bus stop walking the dog doing a spring clean doing some gardening are all incidental ways you can increase the amount of exercise you do throughout the day. ‘Moderate exercise’ can be defined as working at 60% of your maximal heart rate. Your maximal heart rate is calculated by the formula: Maximal Heart Rate = 220 – your age So, for a 30 year old to reach a level of activity that will assist in increasing their fitness and losing weight, they can work out their target heart rate as follows: 220 – 30 = 190 60% of 190 = 114 The target heart rate is 114 beats per minute. Before commencing any new exercise program, you should seek the guidance of a health professional, such as your GP. Once you’ve started, if you notice any swelling, tightness, pain or discomfort that does not settle in 1- 2 days, perhaps we can be of assistance. 03 LOWER LIMB STRETCHES In any stretching program it is important that a long, comfortable stretch is felt, without pain. Correct technique is necessary to make sure that the stretch is effective and safe. A. Calf Stretch Stand with feet perpendicular to the wall and lean into the wall for support Keeping the feet parallel, take one leg back, so the foot is still flat on the floor and the knee is straight Gently bend the front knee until a stretch is felt behind the back knee and into the lower leg Hold 30 seconds Repeat the other side Repeat two times on each leg, 1-2 times per day B. Hamstring Stretch Stand at a chair, stool or table, with the feet parallel Lift one leg up onto the chair, keeping that foot parallel and the toes facing the ceiling. Make sure you don’t twist or rotate at the hips. Keeping the lower back straight, hinge at the hips to lean forward until a stretch is felt in the back of the leg, at the top. Hold 30 seconds Repeat the other side Repeat two times on each leg, 1-2 times per day   © 2008 North Parramatta & Westfields Physiotherapy & Sports Injuries 39 Grose Street North Parramatta NSW 2151 Ph: 02 9890 2444 Westfields Sports High School Hamilton Road Fairfied NSW 2165 Ph: 02 9604 3122

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