Muscle Pain - Your One Stop Shop

Corrective Exercises
Meniscal Cartilage Tear

Passive knee extension: Do this exercise if you are unable to extend your knee fully. While lying on your back, place a rolled-up towel under the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. You may feel some discomfort while doing this exercise. Do the exercise several times a day.
This exercise can also be done while sitting in a chair with your heel on another chair or stool.
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of the foot on your injured side toward your buttock by pulling your knee toward your chest as you slide the heel. Return to the starting position. Do 2 sets of 15.

Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day.
  1. <img alt="Muscle Energy Technique">

    Muscle Energy Technique

  2. <img alt="Postural Assessment">

    Postural Assessment/Correction

  3. <img alt="Postural Taping">

    Postural Taping

  4. <img alt="Facial Rejuvenation Dry Needling">

    Facial Rejuvenation

  5. <img alt="Myofascial Release">

    Myofascial Release Technique

  6. <img alt="Dry Needling">

    Myofascial Dry Needling

  7. <img alt="PNF Stretching">

    PNF Stretching

  8. <img alt="Deep Tissue Massage">

    Deep/Soft Tissue Massage

  9. <img alt="Cupping">

    Myofascial Glide Cupping

  10. <img alt="Trigger Point Therapy">

    Trigger Point Therapy

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Corrective Exercises
Finger Dislocation/Sprain and Fracture

For Finger Dislocation or Spain you may do all of these exercises right away.
For Finger Fracture, you may do this exercises after you no longer need a splint or tape on your finger. 

Finger passive range of motion: Gently bend the injured finger with your other hand. Then gently try to straighten out the injured finger with help from your other hand. Repeat slowly, holding for 5 seconds at the end of each motion. Do this 10 times. Do these exercises 3 to 5 times a day.
Fist making: Make your hand into a fist. If the injured finger will not bend into the fist, try to help it with your other hand. Hold this position for 5 to 10 seconds. Repeat 10 times.

Object pick-up: Practice picking up small objects, such as coins, marbles, pins, or buttons, with your thumb and injured finger.

Finger extension: With your palm flat on a table and your fingers straight out, lift each finger straight up one at a time. Hold each finger up for 5 seconds and then put it down. Continue until you have done all 5 fingers. Repeat 10 times.
Grip strengthening: Squeeze a soft rubber ball and hold the squeeze for 5 seconds. Do 2 sets of 15.

Developed by RelayHealth.   Published by RelayHealth.  
Copyright ©2014 McKesson Corporation and/or one of its subsidiaries. .

<img alt="Muscle Dynamics Clinic">
Facial Rejuventation - TRY IT TODAY!
<img alt="facial rejuvenation ">

   · Reduced / eliminated of fine lines
   · Diminished deep wrinkles
   · Lifted droopy eyelids 
   · Firmed Jowls 
   · Reduced eye bags 
   · Reduced puffiness around the eyes
   · Increased facial blood circulation
   · Increased collagen production 
   · Improved muscle tone
   · Dermal contraction
   · Tightened pores
   · Brightening of the eye area
   · Diminished acne
   · Reduced evidence of stress 

According to NYC Dermatologist Fredric Brandt, MD, “Anything that stimulates the fibroblasts to build new collagen is going to help eradicate damage.”  
And of course getting enough sleep and having good stress management solutions are a no brainer!  

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