Mariedanielsphysio

New blog just landed on the website. “Ice Versus Heat – Should You Use Ice Or Heat Immediately After A Sports Injury?”
https://mariedanielsphysio.com/ice-versus-heat-should-you-use-ice-or-heat-immediately-after-a-sports-injury/

Congratulations to for winning a free treatment and bottle of fizz in my March giveaway.

New blog on the website. Why is resistance training important for runners?

FOR MARCH I WOULD LIKE TO OFFER ONE LUCKY PERSON THE CHANCE OF WINNING A FREE TREATMENT AND A BOTTLE OF CHAMPAGNE.
ALL YOU NEED TO DO IS LIKE THIS POST, FOLLOW MY PAGE AND ONE LUCKILY PERSON WILL BE SELECTED AT THE END OF THE MONTH.

Final exercise to get you Ski Fit! Plank with Shoulder Taps. Start in a full plank with hands directly under your shoulders.
Lift one arm and bending your elbow, cross your hand to your opposite shoulder.
Repeat, alternating with the other side.
Aim for 30 seconds for 1 set, building up to 3 sets. If you think you might benefit from some exercise advice to get you ski fit or you have a niggling injury that needs fixing before you hit the slopes, contact ‘Marie Daniels Physiotherapy’ for some physiotherapy/rehabilitation on 07920112209 or e-mail [email protected]. Remember it’s 20% off your next treatment until the end of the month.

As part of my Ski Fit exercise plan. Try a Spider-Man Plank - knee to elbow. Start in the forearm plank position. Pull the knee toward the outside of your elbow and then return to the start position. Repeat with the other knee.
Aim for 5 to 10 reps on each side. Top tip: Make sure that the inner thigh hovers over the floor as you move your leg.

Forearm To Full Plank.
Start in the forearm plank position.
Move and straighten one arm at a time to lift yourself into the full plank position.
Move back down into the forearm plank.
Aim for 30 seconds for 1 set, building up to 3 sets.
Top tip: Minimise swaying of your hips as you alternate positions.

Here’s exercise number 4 to help you get Ski Fit. 🎿 The Forearm Plank.
Strong core muscles around your lower back and abs are advantageous when skiing, especially when turning or taking on more challenging terrain.
Lie flat on the floor.
Place your elbows and forearms directly underneath your shoulders, push your hips up and rest only on your forearms and toes so that your body forms a straight line.
Hold the position for 20 to 30 seconds, building up to 1 minute or longer. Will post some alternate plank variations later on this week.

Here’s exercise number 3 to help you get Ski Fit. 🎿 Lunges are great for strength and balance.
Stand with one foot in front of the other, hip width apart and both feet pointing forwards.
Bend the knees to drop the back knee towards the floor and allow the back heel to lift.
Hold this position and lift the front heel off the floor.
10 reps of front heel lifts. 30 second rest. Repeat 3 – 4 times on each leg.

Top tip: Keep your upper body straight with your core muscles engaged throughout and make this harder by holding a dumbbell weight in each hand.

Here’s exercise number 2 to help you get Ski Fit 🎿. Squat jumps will help to develop explosiveness in your quads and glutes which is beneficial when turning on the slopes.
Start with your feet shoulder-width apart.
Squat down so your thighs are parallel to the floor, then jump high in the air.
10 reps. 30 second rest. Repeat 3-4 times
⛷

Over the next few days, I’m going to share with you 5 easy exercises that you can do to strengthen your body. Your focus should be on your quads, glutes and calves, but a strong core is also essential to help with stability and balance.
Wall squats are a brilliant way to build strength and endurance in your thighs (quads) which will help to prevent the burning sensation in your legs on long, tough ski runs.
Top tip: Make this harder by holding a dumbbell weight in each hand.
Stand with your back supported against the wall.
Bend your knees until your thighs are parallel to the floor and push up through your feet, squeezing your glutes as you return into standing.
20 reps. 60 second rest. Repeat 3-4 times.

Whether you have a simple ache or pain, sports injury, occupational complaint, I have a physiotherapy treatment plan that will help you get back on track! I would like to offer you and your friends a 20% discount off your next treatment until the end of February.

Marie Daniels Physiotherapy - 20% Off Your Next Treatment 😃 - https://mailchi.mp/f6f18546ebf5/marie-daniels-physiotherapy-20-off-your-next-treatment

Marie Daniels Physiotherapy - 20% Off Your Next Treatment 😃 Whether you have a simple ache or pain, sports injury, occupational complaint, I have a physiotherapy treatment plan that will help you get back on track! I combine hands-on physiotherapy with other useful adjuncts, such as ultrasound to reduce pain and inflammation, acupuncture to aid the release o...