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Posted by philipwoodphysio in General on June 25th, 2026
Why your body feels it and what to do about it
As the seasons shift, your body often notices before you do. A cooler morning, a warmer afternoon, a change in routine, it all adds up. You may feel stiffer getting started, slower to warm into movement, or more aware of those background aches.
If this sounds familiar, call Philip Wood physiotherapy on 02 9838 3030 to book an appointment. But in the meantime, here are some practical ways to stay comfortable and moving well.
Why your body changes with the weather
Our body responds constantly to temperature. In cooler conditions, it works to conserve heat. Blood flow shifts slightly, and muscles receive less immediate circulation. This can reduce oxygen delivery and slow how quickly tissues “wake up”.
Muscles and connective tissue also become less elastic. They feel a little more resistant to stretch, and joint fluid becomes thicker, which can make movement feel less smooth.
In warmer conditions, the opposite tends to happen. Blood flow increases, tissues feel more pliable, and you may feel looser from the outset. Sounds ideal, but there is a catch. You may move more freely, but also less cautiously. Fatigue can build more quickly, and coordination can drop as your body works to regulate temperature.
Different conditions, different challenges.
Let’s address the temptation. On a warm day, you might skip your warm up. You feel loose, everything seems ready, and you get straight into it. Sometimes you get away with it.
But that is not a strategy.
A proper warm up prepares your muscles, joints, and nervous system for movement. In cooler weather, it helps build heat and improve flexibility. In warmer weather, it helps you control movement and reduce the risk of overdoing it too soon.
Focus on the outcome, not the stopwatch. You want to feel warmer, moving more freely, and ready for load. Long story short: warming-up is always important. (It’s just even more important when the weather cools!)
You do not need to stop what you enjoy as the seasons change. Walking, training, and daily tasks all remain important.
Instead:
Your body responds best to steady input across all seasons.
If you are active outdoors, clothing matters more than most people think. Layers help maintain warmth in cooler weather. Breathable, lighter fabrics help manage heat in warmer conditions.
There is no bad weather, just inappropriate clothing.
If your body feels out of sync with the season, your physiotherapist may be able to help you adjust. At Philip Wood Physiotherapy, we assess how you move and where extra support may help.
Your plan may include hands-on techniques to improve tissue mobility, along with tailored exercises that suit your lifestyle and current capacity. The aim is to keep you moving comfortably and confidently all year round.
If seasonal changes are affecting how your body feels, call Philip Wood Physiotherapy on 02 9838 3030 to make an appointment.
Enjoyed this? Follow us on social media for more practical tips, movement advice, and seasonal health insights.
Posted by philipwoodphysio in General on June 9th, 2026
Practical Patellofemoral Pain Rehab for Active People
If your knees could talk, they would probably ask for a little less drama on the stairs – and a little more notice before you suddenly expect Olympic-level performance.
Patellofemoral pain syndrome, often called ‘runner’s knee’, is one of the most common knee complaints we see in physiotherapy. It affects runners, gym-goers, cyclists, and people whose longest daily run is through their inbox. The common thread is not just what you do, but how quickly your routine changes. However it happened – we’re here to help. Call us on 02 9838 3030 to make an appointment at Philip Wood Physiotherapy.
What is patellofemoral pain
Patellofemoral pain refers to discomfort around or behind the kneecap. The patella acts like a pulley for the front thigh muscles (the quadriceps), improving efficiency as the knee straightens. When it glides well, movement feels smooth and controlled.
When it does not, the joint can become sensitive. People often describe a dull ache at the front of the knee, pain with stairs, squats or lunges, and stiffness after sitting. That classic “cinema knee” moment, where standing up feels oddly creaky, is a familiar sign.
Why it happens
This condition is rarely about one single mistake. It is usually a combination of load and timing.
For active people, a rapid increase in training is a common trigger. You run further, add hills, or jump back into the gym with enthusiasm that your knees do not quite share yet. The patellofemoral joint can handle load, but it prefers a gradual introduction rather than a surprise audit.
For desk workers, the issue starts differently. Hours of sitting keep the knee bent, increasing pressure behind the kneecap and reducing movement. Then, without much warm-up, you ask it to climb stairs, squat, or exercise. It is a bit like expecting a cold engine to go straight to full speed.
In many cases, these overlap. A sedentary week followed by a very motivated weekend is a classic recipe. It is not the running or the sitting alone. It is the sudden jump between the two.
Movement patterns also play a role. If the hip is not doing its job, the knee may drift inward during tasks like squats or running. The knee ends up working overtime, which it rarely enjoys.
Assessment highlights
A physiotherapy assessment focuses on how your knee behaves under real-world load.
Single-leg tasks like squats and step-downs give us a clear picture of control, alignment and confidence. They also tend to reveal symptoms quickly, which is useful information.
We assess strength where it matters:
We also look at load tolerance. In simple terms, how much your knee can handle before it starts to complain.
Treatment is about reducing irritation while improving capacity.
Activity modification comes first. This is not about stopping everything. It is about adjusting your load so your knee settles while you stay active.
Targeted strengthening is central. Rather than isolating one area, we build capacity across the whole lower limb so the knee is not left doing all the work.
Movement retraining can make a meaningful difference. Small changes in how you squat, lunge or run can reduce unnecessary stress on the joint.
Taping or bracing can help in some cases, particularly early on, by reducing pain and improving confidence with movement.
Rehab should feel structured, not like guesswork.
Phase 1: settle symptoms
Reduce aggravating loads and introduce low-load muscle work that keeps the knee active without increasing irritation.
Phase 2: restore movement
Address stiffness and regain comfortable range through the knee and surrounding joints.
Phase 3: build strength
Progress into functional exercises such as squats, step-ups, and split squats. These train the knee to handle real-world demands while improving control.
Phase 4: return to activity
Gradually reintroduce running or gym work. Think steady progression, not a heroic comeback session that your knee did not sign off on.
A simple rule helps here. Mild discomfort during exercise is acceptable. Pain should settle within 24 hours and not build with each session. If it does, your knee is asking for a slightly smaller step.
Prevention and self-management
Consistency beats intensity every time.
Footwear and technique matter, but they are supporting actors. Load management and strength tend to drive the biggest changes.
Take the next step (without your knee complaining about it)
If knee pain is limiting your activity or keeps making an unwelcome return, a clear plan can help. Call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment with one of our physiotherapists. We will assess how you move and build a personalised program around your goals.
And if your knees prefer a little less surprise and a little more strategy, follow us on social media for health hints and physio facts. We will help you keep them moving smoothly, one well-timed step at a time.
Posted by philipwoodphysio in General on May 22nd, 2026
Before you blame your knees, your hips, or “just getting older”, it might be worth looking down. You think your shoes are nicely broken in. But what if they are just broken… and slowly breaking you? Or maybe they weren’t that comfortable in the first place – you’re just suffering for fashion, or function, or football…. Call 02 9838 3030 to book an appointment with Philip Wood Physiotherapy if something does not feel quite right. We’re here to help you figure it out.
A step in the wrong direction
Persistent knee, hip, or foot pain is often blamed on overuse, old age, or bad luck. But even well‑cushioned, “comfortable” shoes can subtly change how your foot lands, how your joints absorb force, and how your muscles fire. Over time, these small shifts can overload tissues, leading to aches and niggles that just won’t quit.
Everyone’s feet are different. Arch height, flexibility, and foot posture all affect how the body responds to footwear. Two people wearing the same shoes can experience very different forces at the knee, hip, or ankle.
Shoes do more than protect your feet – they orchestrate how your whole body moves.
How footwear changes movement
Footwear influences biomechanics, the way joints and muscles coordinate during movement.
Sole stiffness affects foot bending. A very stiff sole may prevent the foot from pronating naturally, shifting load to the knee or hip. Heel height, or heel drop, alters posture: higher heels increase knee flexion demand, while lower heels place more stress on the calf and Achilles. Cushioning plays a role too – soft shoes feel comfy but reduce sensory feedback, limiting your body’s ability to adjust to the ground. Firmer shoes improve control but can feel harsh if your tissues aren’t used to them.
There’s no universal perfect shoe. The right choice depends on your foot structure, activity type, and movement habits.
Three signs your shoes may be contributing
Uneven wear shows how you load your feet over time. Pain that appears after switching shoes is another clue. Persistent soreness in feet, knees, or hips that doesn’t settle may also indicate footwear is part of the problem… These signs aren’t a diagnosis, but they flag that further assessment is worthwhile.
What we assess in clinic
We observe your gait, foot posture, and how your joints move under load. Shoe wear patterns give clues about long-term mechanics. Functional tests reveal how your body responds to stress, helping us tailor changes that respect your individual biomechanics.
Home advice and a simple two week trial
Review your current shoes and note when symptoms appear. If trying a new pair, alternate with your old shoes at first.
A two-week trial works well: start with short periods, monitor how your body responds, and ensure any discomfort remains mild and settles quickly. If not, scale back.
Finding the right fit for you
Footwear is only one piece of the puzzle. Strength, technique, and movement habits all matter.
Call 02 9838 3030 to book an appointment with Philip Wood Physiotherapy. We can assess your movement, review your footwear, and help you take steps towards pain-free movement.
Posted by philipwoodphysio in General on May 6th, 2026
Is your shoulder acting like it’s auditioning for a drama? Aching every time you lift your arm, keeping you up at night, or making you avoid the gym or that weekend DIY project? You’re not imagining it. Rotator cuff tendinopathy is one of the most common causes of persistent shoulder pain, affecting office workers at desks, swimmers clocking laps, gym-goers lifting weights, and tradespeople working above their heads. The good news? Targeted physiotherapy can reduce pain, restore function, and help you get back to the activities you love. Call 02 9838 3030 to book an appointment with Philip Wood Physiotherapy if your shoulder has been staging its own soap opera.
How rotator cuff tendinopathy develops
Tendinopathy occurs when the tendons of the rotator cuff – the muscles that stabilise and move the shoulder – are exposed to repeated or excessive load. Poor posture, overhead work, or sudden increases in activity can all contribute. Think of it as your shoulder’s version of “too much, too soon”: hunching at a desk all day, then tackling a weekend of painting or swimming laps, and suddenly your tendons are crying uncle. Over time, microscopic tendon damage accumulates, leading to pain, stiffness, and difficulty lifting the arm.
Not all pain is created equal. Rotator cuff tendinopathy typically produces a dull ache, sometimes worse at night, with discomfort when lifting or reaching behind the back. Pain may be gradual rather than sudden, and is often linked to movement rather than trauma.
Assessment highlights
Physiotherapists assess movement patterns, scapular control, and muscle strength. Special tests and assessments help identify which tendons are affected and whether other structures – like the shoulder joint or neck – are contributing. Observing posture and how the shoulder blade moves during lifting is crucial, because scapular dysfunction often amplifies tendon load.
Evidence-based treatment mix
Management combines graded loading, manual therapy, and activity modification.
Progressive exercise approach
Recovery from rotator cuff tendinopathy works best when exercises are introduced in stages. Start with pain-free mobility, such as gentle shoulder circles, pendulum swings, and scapular retractions to restore movement without overloading the tendon. Once movement is comfortable, progress to endurance and control exercises, including light resistance band rotations, wall slides, and prone scapular lifts to improve shoulder stability and tendon resilience. (Ask us if any of this is unfamiliar.) Finally, move to strength and function, incorporating controlled overhead movements, weighted rotations, and activity-specific exercises tailored to your sport, work, or daily tasks. Gradual progression is critical: only increase load when pain remains mild and settles quickly, and always work within your current stage of recovery.
When imaging or referral is needed
Most tendinopathies respond well to physiotherapy. Red flags include sudden loss of movement, severe night pain, swelling, bruising, or a history of trauma. If symptoms fail to improve after 6–8 weeks of guided rehabilitation, referral for imaging or specialist assessment may be considered.
Finding your way back to function
Rotator cuff tendinopathy can be frustrating, but structured assessment and evidence-based physiotherapy are highly effective. Call 02 9838 3030 to book an appointment with Philip Wood Physiotherapy. We can assess your shoulder, guide your exercise progression, and help you get back to the activities you enjoy without persistent pain.
Posted by philipwoodphysio in Conditions, General on April 23rd, 2026
Have you noticed your lower back stiffens after meals? Or that on days when you feel bloated, your pelvis and hips seem tighter too? It is common to treat digestive symptoms and back discomfort as separate problems. In reality, your gut and your movement system constantly influence each other.
How digestive health affects spinal load
Your abdomen plays a central role in both digestion and stability. The diaphragm, your main breathing muscle, works with your deep abdominal muscles, pelvic floor and lower back muscles to regulate pressure inside your trunk. This pressure supports your spine during everyday activities such as bending, lifting and walking.
When your abdomen feels distended or irritated, your body often responds by bracing. This subtle tension can limit diaphragm movement, reduce trunk rotation and increase load through the lumbar spine and pelvis. If you have had abdominal surgery, scar tissue may further restrict tissue glide, contributing to a pulling sensation through the front of your body that affects how you stand and move.
Posture adds another layer. Slumping compresses the abdominal cavity, which may aggravate bloating and slow digestive motility, the coordinated muscular contractions that move food and waste through the gut. In turn, abdominal pressure and tension can make it harder to sit or stand upright comfortably. It becomes a cycle of compression and compensation.
Signs this connection may apply to you
You might notice back stiffness that worsens after meals, pressure across your abdomen when standing tall, difficulty taking a full breath without lifting your chest, or reduced ease when twisting. These patterns suggest your breathing, posture and digestive function may be interacting more than you realise.
Improving gut health is not only about what you eat. Movement matters. Gentle walking after meals can stimulate motility and reduce bloating. Seated trunk rotations and side bends performed slowly and comfortably can encourage abdominal movement and circulation. Diaphragmatic breathing also supports digestive motion by creating a natural internal massage as the diaphragm moves rhythmically with each breath.
Sitting posture can help too. After eating, aim to sit upright with your ribs stacked over your pelvis, feet supported and shoulders relaxed. This position reduces abdominal compression and allows the diaphragm to move more freely, supporting both digestion and spinal alignment.
And obviously, ensure you have a healthy diet and stay hydrated. Work fermented foods (kimchi, kefir, kombucha and k…. sauerkraut) and probiotic heavy yoghurts into your diet. But we’re physiotherapists so the movement side of things is our focus.
What you can do: ease abdominal and back tension
Practise diaphragmatic breathing lying on your back with knees bent, one hand on your chest and one on your abdomen. Breathe in through your nose, allowing your abdomen to rise gently, then exhale slowly and fully. Focus on softening rather than bracing.
You can also use gentle, comfortable circular movements over your abdomen to encourage tissue relaxation. Pair this with light spinal mobility exercises, such as pelvic tilts or controlled rotations, to restore movement without forcing range.
How physiotherapy may help
In the clinic, we’ll assess how you breathe, how your abdominal wall functions and how your spine and pelvis move together. We’ll look at posture, mobility and patterns of tension that may be contributing to ongoing discomfort. Treatment may include careful manual therapy, targeted exercises and coordination with your GP or dietitian when appropriate.
If bloating and back tension tend to appear together for you, it may be time to explore the connection.
Call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment and let’s work towards improving both your digestive comfort and your movement confidence.
Posted by philipwoodphysio in General on February 20th, 2026
What to expect from your physio session
Been to the physiotherapist a million times before, or thinking about coming in for the first time? Either way, starting (or restarting) physio often brings up the same quiet questions. What will we focus on this time? Will it hurt? And will this actually fit around real life?
If you are unsure whether now is the right moment to book, or you are weighing it up on behalf of someone else, you can always call Philip Wood Physiotherapy on 02 9838 3030 to talk things through.
A physiotherapy session is not about being pushed through pain or handed a generic exercise sheet. It is about understanding what your body needs right now and working from there.
Even if physiotherapy feels familiar, the session always begins with a conversation. Your physiotherapist will ask what has changed, what your symptoms feel like day to day, and how the issue is affecting work, activity, sleep, or mood.
This is especially important for people who tend to downplay things or say, “It’s probably nothing.” Small details often explain why something is lingering or flaring, and they help shape treatment in a way that actually fits your life.
Assessment focuses on how you move, not on catching you out. This might include watching you walk or lift, checking joint movement, testing strength, or gently feeling how tissues respond.
You will not be forced into painful positions or asked to push through discomfort to prove a point. Everything stays within your current limits, and feedback is encouraged throughout. The goal is to understand what is contributing to the problem, not just where it hurts.
If treatment begins in the first session, it is tailored to how your body presents on the day. Hands-on techniques may help settle irritation or improve movement, alongside simple exercises that feel achievable rather than overwhelming.
Physiotherapy is not about fixing everything in one appointment. Early sessions aim to reduce uncertainty, restore confidence in movement, and give you clarity around what is safe to do and what may need adjusting for now.
A big part of physiotherapy involves explaining what is likely going on and what recovery may look like. Understanding why something hurts, and why certain movements help, often reduces anxiety more than any technique.
This is often the part that reassures hesitant friends or relatives. Physiotherapy supports everyday life, rather than putting it on hold.
Whether you are booking for yourself or gently encouraging someone else to come along, physiotherapy is about staying capable, confident, and independent.
If it feels like the right time, call Philip Wood on 02 9838 3030 to book an appointment.
Posted by philipwoodphysio in General on February 6th, 2026
(The stages of physiotherapy rehabilitation)
It usually starts innocently enough. One awkward step, one rushed lift, one “I’ll be fine” moment and suddenly tying your shoelaces feels like a competitive sport. If that sounds familiar, it may be time to call us here at Philip Wood Physiotherapy on 02 9838 3030 to book an assessment with one of our physiotherapists.
Physiotherapy rehabilitation is not about rushing you back to normal at all costs. It is a structured, staged process that supports healing, restores movement, and helps reduce the risk of the same injury returning. At the same time, we know life does not pause just because you are injured. You still need to get dressed, get to work, look after family, and yes, tie your shoes. Physiotherapy aims to support you through what you have to do, while guiding your recovery in a way that respects tissue healing and reduces the risk of further setback.
While every injury and every person is different, most physiotherapy programs move through four key phases.
The first phase of rehabilitation focuses on managing inflammation and protecting the injured tissue. Inflammation is not the enemy. It is a normal physiological response that brings blood flow, nutrients, and immune cells to the area. Problems arise when inflammation lingers or is overloaded too early.
At this stage, physiotherapy aims to reduce excessive swelling and pain while maintaining as much safe movement as possible. This may include advice on relative rest, gentle mobility exercises, and strategies to avoid aggravating the injury. Manual therapy techniques may be used to support surrounding tissues and improve comfort.
Education plays a major role here. Understanding what to avoid and what remains safe helps prevent fear-based movement, which can slow recovery.
As pain settles and tissues begin to repair, the focus shifts toward restoring controlled movement. Collagen fibres within muscles, tendons, and ligaments need appropriate loading to align properly. Too little movement can lead to stiffness and weakness. Too much, too soon may disrupt healing.
Physiotherapy during this phase introduces targeted exercises designed to improve range of motion and gently reintroduce load. These exercises are often slower and more controlled than people expect. Quality of movement matters more than intensity.
Manual therapy may still be used to address joint stiffness or muscle guarding, but exercise becomes increasingly central. This phase lays the foundation for strength and function later on.
This is where rehabilitation often feels more familiar. Strengthening aims to restore the injured area’s ability to tolerate everyday demands, whether that is work tasks, sport, or simply getting through the day without pain.
Exercises become progressively more challenging and more specific to your goals. This might include resistance training, balance work, or functional movements that mirror real-life activities. Physiotherapists carefully progress load to encourage tissue adaptation without overload.
Importantly, strengthening rarely focuses on the injured area alone. Weakness or poor control elsewhere in the body often contributes to injury in the first place. Addressing these contributing factors helps improve overall movement efficiency.
Rehabilitation does not end when pain disappears. The final stage focuses on maintaining gains, building confidence, and reducing the risk of re-injury.
Physiotherapists help you transition from structured rehab to independent movement, whether that is returning to sport, work, or recreational activity. This stage may include advice on training progression, recovery strategies, and early warning signs to watch for.
Preventative physiotherapy aims to support long-term resilience rather than short-term fixes. Understanding how your body responds to load empowers you to manage future flare-ups more effectively.
Skipping stages or rushing recovery often leads to setbacks. Physiotherapy works to respect tissue healing timelines while progressively restoring strength, mobility, and confidence.
If you are moving from injury toward independence, or feel stuck somewhere along the way, call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment with one of our physiotherapists.
Posted by philipwoodphysio in General on January 24th, 2026
If you’re an athlete or just someone who loves staying active, you’ll know that sport isn’t all glory and goal scoring moments – sometimes it’s tight hamstrings, rolled ankles, and shoulders that suddenly feel like they’ve retired early. The good news? Many of the most common sports injuries respond well to early assessment and structured rehabilitation with our physiotherapists. So give us a call on 02 9838 3030. In the meantime, let’s learn more about the most common injuries and what we can do about them.
Below are three injuries we see most frequently in the clinic, and how physiotherapy works to manage them safely and effectively.
Hamstring strains often strike during sprinting, football, netball, and any activity that demands sudden acceleration. A strain simply means the muscle fibres have overstretched or torn to some degree, usually at high speed or when fatigue sets in.
Typical symptoms include a sharp pain at the back of the thigh, difficulty fully straightening the leg, and reduced stride power.
How physiotherapy helps:
We’ll start by assessing the severity of the strain, identifying whether the issue lies in the muscle belly, tendon, or the junction between the two. Early management may involve offloading, gentle range of movement work, and techniques to support tissue healing. As symptoms settle, rehabilitation focuses on progressive loading, eccentric strengthening, and restoring sprint mechanics. This structured approach aims to reduce the risk of re-injury – which is high when hamstring strains aren’t fully rehabilitated.
Ankle sprains, especially those involving the lateral ligaments, are one of the most common reasons active people find themselves temporarily sidelined. They typically occur after landing awkwardly, stepping on an uneven surface, or changing direction quickly.
Typical symptoms include swelling, bruising, ankle instability, and pain when weight-bearing.
How physiotherapy helps:
Our physiotherapists assess which ligaments are affected and whether the sprain is mild, moderate, or more severe. Early treatment may include swelling management, taping or bracing, and gentle mobility work. As recovery progresses, rehab shifts towards strengthening the peroneal muscles, improving balance and proprioception, and rebuilding confidence in the ankle. Targeted stability training is crucial – lingering instability is what leads many people to repeat sprains, which physiotherapy aims to help prevent.
Shoulder problems are common in swimmers, tennis players, weight-lifters, and overhead athletes. These may involve the rotator cuff, the biceps tendon, or the structures that help stabilise the shoulder blade (scapula).
Typical symptoms include pain with lifting or reaching overhead, weakness, and reduced range of motion.
How physiotherapy helps:
Our team will assess which structures are irritated or overloaded and look closely at biomechanics – particularly how the shoulder blade moves during sport-specific tasks. Treatment may include manual therapy, strengthening the rotator cuff, improving scapular control, and adjusting training loads to allow irritated tissues to settle. Restoring coordinated movement between the shoulder blade and arm is often the key to reducing symptoms and supporting long-term performance.
If you’re experiencing pain that limits movement, keeps returning, or isn’t improving over a few days, our physiotherapists can assess the injury, explain what’s going on, and guide a personalised rehabilitation plan. Early management not only supports recovery but also reduces the risk of long-term weakness or recurrence.
Want to keep moving confidently? Our physio team is here to help. Call Philip Wood Physiotherapy on 02 9838 3030 to make an appointment. And while we’ve got you, why not follow us on social media for more fascinating physio facts?
Posted by philipwoodphysio in General on January 12th, 2026
3 Simple Physio Exercises You Can Do at Home
If you’d like to loosen up, improve your mobility, or settle a few stubborn aches, call Philip Wood Physiotherapy on 02 9838 3030 to book an assessment with our physiotherapists. In the meantime, here are three simple exercises often recommended by physiotherapists that you can try at home which may help your body move more comfortably.
Staying mobile doesn’t always require equipment, long gym sessions, or complicated routines. In fact, some of the most effective exercises are easy to learn, joint-friendly, and take less than five minutes. The three movements below are favourites we often teach in the clinic because they target common problem areas: the spine, hips, and shoulders.
AKA the Cat – Cow, this one’s for you if your back feels about as bendy as a baguette!! This gentle movement helps ease stiffness along the entire spine – especially helpful if you spend long hours sitting or working at a desk.
How to do it:
Start on all fours with your hands under your shoulders and knees under your hips. Slowly arch your back upwards like an angry cat, tucking your chin. Then reverse the movement: lower your stomach towards the floor as you lift your chest and tailbone. Move smoothly through 10–15 repetitions, focusing on slow, controlled motion.
Why physios like it:
It encourages segmental spinal movement, increases circulation to the deep back muscles, and helps reduce that “compressed” feeling many people develop after prolonged sitting.
Perfect if your hips have been sitting so long they’re practically paying rent! Tight hip flexors are common in runners, cyclists, and desk workers. Stretching these muscles may help relieve lower-back discomfort and improve walking and running mechanics.
How to do it:
Kneel on one knee with the other foot in front, as though you’re preparing to propose to your favourite running shoe. Gently shift your weight forward until you feel a stretch at the front of the hip on the kneeling side. Keep your torso upright and avoid arching your lower back. Hold for 20–30 seconds and repeat twice on each side.
Why physios like it:
It targets the iliopsoas and rectus femoris – two muscles that frequently become short or stiff – helping restore hip extension, which is essential for efficient gait and lower-limb power.
Ideal when your posture has quietly slid into ‘question mark’ territory.
When you’re dealing with desk-related tension or postural fatigue, this simple activation exercise strengthens the muscles that support and stabilise the shoulder blades.
How to do it:
Sit or stand tall. Gently draw your shoulder blades back and down, as though you’re trying to tuck them into your back pockets. Hold for 5 seconds and repeat 10–15 times, keeping your neck relaxed.
Why physios like it:
It activates the lower trapezius and rhomboids, promoting better shoulder mechanics and reducing strain through the neck and upper back.
If you’d like personalised guidance or a structured rehabilitation plan, call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment with our physiotherapists.
Posted by philipwoodphysio in General on December 17th, 2025
A Festive Guide to Staying Injury-Free
The holidays are full of cheer – and sometimes shoulder, back, or wrist mischief! If you’re already suffering from aches and pains, call Philip Wood Physiotherapy on 02 9838 3030 to keep your body merry and bright.
But in the meantime, to help you with all the wrapping, decorating and present lifting… our “12 Days of Christmas” with a physio twist. We dare you to sing along!
On the first day of Christmas, my physio gave to me: a shoulder roll to keep me pain free.
On the second day of Christmas, my physio gave to me: lift boxes with bent knees, and a shoulder roll to keep me pain free.
On the third day of Christmas, my physio gave to me: take short walks each day, lift boxes with bent knees, and a shoulder roll to keep me pain free.
On the fourth day of Christmas, my physio gave to me: sit tall while you wrap, take short walks each day, lift boxes with bent knees, and a shoulder roll to keep me pain free.
On the fifth day of Christmas, my physio gave to me: strong hips for stability, sit tall while you wrap, take short walks each day, lift boxes with bent knees, and a shoulder roll to keep me pain free.
On the sixth day of Christmas, my physio gave to me: activate your core, strong hips for stability, sit tall while you wrap, take short walks each day, lift boxes with bent knees, and a shoulder roll to keep me pain free.
On the seventh day of Christmas, my physio gave to me: keep shoulders safe when reaching, activate your core, strong hips for stability, sit tall while you wrap, take short walks each day, lift boxes with bent knees, and a shoulder roll to keep me pain free.
On the eighth day of Christmas, my physio gave to me: wrist stretches each day, keep shoulders safe when reaching, activate your core, strong hips for stability, sit tall while you wrap, take short walks each day, lift boxes with bent knees, and a shoulder roll to keep me pain free.
On the ninth day of Christmas, my physio gave to me: practise your balance, wrist stretches each day, keep shoulders safe when reaching, activate your core, strong hips for stability, sit tall while you wrap, take short walks each day, lift boxes with bent knees, and a shoulder roll to keep me pain free.
On the tenth day of Christmas, my physio gave to me: stretch out tension, practise your balance, wrist stretches each day, keep shoulders safe when reaching, activate your core, strong hips for stability, sit tall while you wrap, take short walks each day, lift boxes with bent knees, and a shoulder roll to keep me pain free.
On the eleventh day of Christmas, my physio gave to me: pace your party prep, stretch out tension, practise your balance, wrist stretches each day, keep shoulders safe when reaching, activate your core, strong hips for stability, sit tall while you wrap, take short walks each day, lift boxes with bent knees, and a shoulder roll to keep me pain free.
On the twelfth day of Christmas, my physio gave to me: reflect and reset, pace your party prep, stretch out tension, practise your balance, wrist stretches each day, keep shoulders safe when reaching, activate your core, strong hips for stability, sit tall while you wrap, take short walks each day, lift boxes with bent knees, and a shoulder roll to keep me pain free.
Follow these tips, and your holidays can stay merry and injury-free. Call Philip Wood Physiotherapy on 02 9838 3030 to make an appointment (we promise not to sing to you).
However you choose to celebrate these holidays, we hope you all have a joyous festive period with those you hold nearest and dearest. It’s been a pleasure helping you with your recovery and health this year and we look forward to continuing to guide you in your health journey in 2026.
Posted by philipwoodphysio in General on December 12th, 2025
Regaining Shoulder Strength
You were reaching up to grab something from the top shelf — perhaps a cereal box, perhaps glory – when your shoulder had other ideas. That sudden, sharp twinge has now turned everyday actions like brushing your hair or buckling your seatbelt into a full-body negotiation. Shoulder pain like this often points to a rotator cuff injury, one of the most common reasons people seek physiotherapy.
If that sounds familiar, call Philip Wood Physiotherapy on 02 9838 3030 to make an appointment. In the meantime, read on to learn how physiotherapy aims to restore shoulder strength, function, and confidence.
Understanding the rotator cuff
The rotator cuff is a group of four muscles and their tendons – the supraspinatus, infraspinatus, teres minor, and subscapularis – that stabilise the shoulder joint (glenohumeral joint) and control its impressive range of motion. These muscles keep the head of the humerus centred in the shallow socket of the scapula (glenoid fossa) as you lift, reach, or rotate your arm.
Injuries occur through repetitive overhead activity, sudden trauma, or age-related tendon changes. Early issues may involve inflammation or microtears (tendinopathy), while more severe cases lead to partial or complete tendon rupture.
According to Physio-Pedia, the supraspinatus tendon is most often affected because of its position beneath the bony acromion, a space where friction and compression easily occur. Over time, poor posture, weak stabilisers, and shoulder impingement can all add to the strain.
Signs and symptoms
Rotator cuff injuries can range from mild irritation to severe tears, but common symptoms include:
Left untreated, these symptoms may progress, causing compensations in surrounding muscles such as the deltoid or trapezius and leading to more complex movement problems.
How physiotherapy may help
Physiotherapy is central to both conservative management and post-surgical rehabilitation. Evidence shows that targeted physiotherapy programs may help reduce pain, restore shoulder mechanics, and prevent recurrence by addressing strength deficits, mobility, and coordination.
Manual therapy and mobilisation
Physiotherapists use hands-on techniques like joint mobilisation, soft tissue release, and scapular mobilisation to improve movement and ease pain. These aim to:
Mobilising both the glenohumeral and scapulothoracic joints can help reduce stiffness, while thoracic spine work supports better shoulder blade positioning.
Targeted exercise therapy
Once pain allows, strengthening and control become the focus. Research supports exercise as one of the most effective treatments for rotator cuff injuries. Key elements include:
Restoring coordination between the rotator cuff and scapular muscles – especially the lower trapezius and serratus anterior – is essential for smooth, pain-free motion.
Postural correction and movement retraining
Posture plays a vital role in shoulder health. Rounded shoulders or thoracic stiffness can narrow the subacromial space, increasing irritation. Physiotherapists assess and correct these patterns through targeted strengthening and mobility work, alongside ergonomic advice to reduce aggravation during daily tasks.
Prevention and long-term shoulder health
Once strength and mobility return, prevention becomes key. Physiotherapy focuses on maintaining shoulder resilience through continued strengthening, flexibility work, and proper warm-ups before activity. Good posture and regular exercise help preserve tendon health and reduce the risk of future tears.
Even for those with age-related degeneration, consistent conditioning can help maintain function and independence.
When surgery is necessary
In cases of large or full-thickness tears where function cannot be restored conservatively, surgery may be required. Physiotherapy supports both pre- and post-operative care — helping to maintain motion beforehand and then guide safe, progressive recovery after repair.
Shoulder the recovery – with physiotherapy
Rotator cuff injuries may be common, but with the right care, they don’t have to be limiting. Physiotherapy works to reduce pain, retrain movement, and rebuild shoulder strength through evidence-based exercises and manual therapy. With time and commitment, your shoulder can once again handle shelves, hairbrushes, seatbelts (and glory) with ease.
Call Philip Wood Physiotherapy on 02 9838 3030 to make an appointment – and don’t forget to follow us on social media for more physiotherapy insights and recovery tips – we’ve got your back (and your shoulders!)
Posted by philipwoodphysio in General on November 22nd, 2025
Have you just recovered from a chest infection but still feel like your lungs are underperforming? Maybe you’re coughing, breathless, or finding even gentle exercise harder than usual. You’ll probably shake it off. Why not – you’ve shaken it off a million times before, so why should this time be any different? But sometimes, instead of bouncing back, you’re left with that frustrating sense that your lungs just aren’t pulling their weight. If that sounds familiar, the good news is – you’ve come to the right place! Call 02 9838 3030 to book an appointment with one of the physiotherapists at Philip Wood Physiotherapy.
Why chest infections leave lingering problems
A chest infection inflames the airways and often leads to a build-up of mucus. Even after the infection clears, you may be left with irritation, residual congestion, or weak respiratory muscles. These after-effects can contribute to fatigue, reduced exercise tolerance, or ongoing cough.
What respiratory physiotherapy does
Respiratory physiotherapy focuses on restoring efficient breathing and clearing the airways. Techniques aim to improve ventilation, strengthen respiratory muscles, and reduce discomfort. A physiotherapist assesses your breathing pattern, lung expansion, and posture before creating an individualised plan.
Key approaches physiotherapists use
Breathing exercises: Training the diaphragm and intercostal muscles improves oxygen exchange and restores full lung expansion. Techniques such as deep breathing or pursed-lip breathing promote calm, efficient breathing patterns.
Airway clearance techniques – Gentle huffing, controlled coughing, or positioning methods help loosen and clear mucus, reducing the risk of lingering infection or complications.
Postural support: Rounded shoulders and poor rib mobility can restrict breathing. Physiotherapists use mobility drills and posture correction to free the chest wall.
Gradual exercise prescription: Walking programs or light aerobic training may be introduced to rebuild stamina and improve cardiovascular health.
Why Professional Guidance Matters
It’s tempting to think a few deep breaths will do the trick, but poorly performed exercises or overexertion may slow recovery. If your breathing is already vulnerable (if you already have asthma, COPD, had surgery recently, or just never really got over that last chest infection) it might be wise to get professional help sooner rather than later. Our physiotherapists ensure your exercises match your current capacity, progress at a safe rate, and address your specific symptoms.
Ready to Breathe Easier?
Don’t let a recent chest infection hold you back. Call 02 9838 3030 to book your appointment with one of our physiotherapists at Philip Wood Physiotherapy.