28 Nov 2017

Top Three Exercises To Strengthen Your Postural Muscles

Most of us at some point over the years have been told that we need to sit up straighter, improve our posture or strengthen our postural muscles for several reasons including to improve our neck pain, shoulder pain, mid back pain, lower back pain etc. The three exercises below are great, simple exercises to target […]

10 Aug 2017

The Myth Of The Magic Pillow

Are you one of those people who owns 20 pillows? Each one bought on the hope that it will be The One.  You’re looking for that pillow that magically fixes all your neck niggles, allows you to slumber peacefully through the night and does the washing up.  I’m sorry to be the one to tell […]

27 Jun 2017

Is Your Thoracic Stiffness Limiting Your Shoulder Mobility?

Thoracic stiffness is a common ailment we see in the clinic and our current lifestyle of sitting at work, looking at laptops, tablets and phones might be to blame.  Looking down, rounded shoulders and a lack of mid-back strength all lead to your thoracic spine slowly stiffening up.  It won’t happen overnight but it will […]

1 Jun 2017

Pilates ‘Hundreds’ At Home – How Strong Are Your Abs?

Having time-efficient, effective exercises that you can do in the comfort of your own home can significantly assist in the treatment and ongoing management of various injuries. ‘Hundreds’ is a predominantly abdominal-based exercise that can be effective for individuals suffering from lower back pain, hip pain, neck pain, post-natal care and many other injuries. If […]

4 Apr 2017

Six Reasons To Do Physiotherapy-Led Pilates

Improve core strength and stability Reduced core strength and stability can lead to various injuries, such as lower back pain. Building your core strength and stability is important for all individuals suffering from lower back pain to pre and post-natal strengthening. Guidance with appropriate exercises to prevent injury is vital. Improves balance Incorporating balance exercises […]

28 Oct 2016

Patient Of The Month For November

Our patient of the month for November is the lovey Alex who is about to head off into the new world of motherhood! From Alex “Bend and Mend have been my wonderful ‘physio family’ for the past 16 months. I first attended feeling quite helpless with recurring headaches and ongoing neck/back issues, and was met with a knowledgeable, supportive […]

17 Jun 2016

Strengthening Your Core…In Your Neck?

Did you know that you have core muscles in your neck? Just like your lower back we have muscles around the neck whose job it is to stabilise the neck. They are called your deep neck flexors.  And just like your lower back these muscles need to be worked gently, but progressively so they can […]

1 Mar 2016

Does Your iPad Cause “Tablet-Neck”?

Portable technologies such as ipads/tablets have become an indispensable part of our daily lives. Recent ergonomic research highlights a link between increased head and neck flexion (looking down!) and neck pain. Studies have shown that frequent tablet users tend to hold their head and neck in a flexed position (much more than that of desktop […]

22 Jun 2015

How Healthy Is Your Sleeping Position?

Everyone has their preferred sleeping posture but is yours causing you more harm than good? During the day we aim to be conscious of the way we sit and move, however are we making sure that our bodies are resting in the right position at night? It is widely known that sleeping in a position which maintains […]

9 Sep 2014

Backpacks, Trainers and High Heels

It’s cool to be practical. Really who am I to say what’s cool and what’s not, but from the patients that come my way at Bend + Mend in Sydney’s CBD I have a few ideas about what is practical…you be the judge on how cool they are! I’m not going to lie, week days […]