Jia Qi Physiotherapist

Kettlebell & Strength Lvl 1 by Daniel Lee, RKSA (Russian Kettlebell Sports Academy).

Thank you for sharing the knowledge and techniques of using kettlebell to enhance physical performance
"Know pain, know gain". We can only optimise our performance by knowing our limit.

Thank you for giving us the opportunity to attend this amazing workshop.

Thank you for hosting us and sharing how they train their athletes. It's an eye opening experience that gives me better insight into national level training!

Thank you and for arranging this 🙏🏻

Hamstring tightness is a common problem that most people are having, no matter your activity level. Stretching those muscles may temporarily relieve the symptoms, but you have to know the root cause to your tightness. The cure might lie in proper alignment and correct muscle activation.

References:
https://aaptiv.com/magazine/hamstring-tightness-cures

"Medicine add days to life, physical therapy add life to days."

We are physiotherapists from Georgetown branch. DM if you need any consultation.

A sedentary lifestyle would possibly impact our body adversely.

Devi was referred by her personal trainer, which is also one of my favourite clients. Devi was living a sedentary lifestyle previously and started to become more active. She came with stiffness over most of her body parts, and this leads to major restriction in her workouts.

After a thorough assessment in a few sessions, we found out that she has tightness around her thighs, calves, low back and shoulders. Other than that, the mobility of most of the joints is limited. This can be the cause of restriction during her workout.

Having gone through about 5 sessions, the muscles of most of her body parts improved. Her personal trainer, Thusha also noticed some improvement in the form of exercise during their workout session. Devi feels that her body is getting more relieved and the pain over some of her body parts is gone.

This is also a good example that personal trainer and physiotherapist can work together to improve the physical performance and quality of life of our clients.

Thank you for sponsoring the course.

Glad to have the opportunity to participate online course on Hypertrophy training by Dr Arvin Raj 🏋️

Education is crucial in rehabilitation.

Ben came with low back pain with slipped disc. The pain aggravates even he was just sitting for 20 minutes. He also stopped most of his workouts as he was worried that his condition might be worsening.

After a detailed assessment, we found out that his low back muscles were overworking, which contribute to his low back pain from sitting. He also has underworking core muscles and reduced strength generally over his lower body.

Having gone through a few sessions with a lot of education, the low back pain improved significantly. He is able to sit for more than 4 hours now without pain. Currently, he is back to weight training. Throughout the sessions, Ben knows how to manage his condition better and also the importance of mind-body connection during training.

Looking to relief of your tight muscles? Try out sports massage!

It is one of the many manual therapy that helps in pain management effectively. The difference between sports massage & common massage techniques is, the assessment and targeted muscle release towards muscle nodes or trigger points that's deep within the muscles to achieve muscle relaxation.

Who can benefit from sports massage?
📍back pain, neck or shoulder pain
📍muscle spasm
📍whiplash
📍carpal tunnel syndrome
📍sciatica
📍tendinitis, arthritis, ...

Jia Qi Physiotherapist now takes appointments on their Page.

Knowing your body better helps to improve your lifestyle and daily activities.

Mr Leow came with left arm pain without any structural deformity according to radiological findings. Neck movements aggravate the pain and shoulder movements are limited. He goes to gym frequently to train his upper body.

After a thorough assessment, we found out some problems. The muscles surrounding his neck and shoulder blade were tight, which cause referred pain o his left arm. His midback muscles were weak. Due to his lifestyle, he had reduced awareness of his own posture.

Having gone through a few sessions, the arm pain improved significantly. He is able to move his neck without pain over his left arm. He also becomes more aware of his posture and knows the importance of targeting the right muscles when doing workout.

Rehabilitation is unable to reverse the structural changes of scoliosis, but it helps with pain, posture and progression of the degree.

Catherine came with scoliosis but without any major discomfort. She noticed her body is not in alignment since high school. For the past few years, she had occasional pain over her ribcage and difficulty in breathing without any aggravating factor.

After thorough assessment, we found out that she has tight upper and lower back muscles at he convex side. She also has reduced strength over the concave side. Other than that, she lacks of awareness in her body posture and breathing.

Having gone through a few sessions, the pain and difficulty in breathing are gone. She also feel that her body stiffness is reduced. Through elongation and proper breathing technique, she knows her body better and the body awareness improved. She started doing some home workout. During workout, she is able to maintain her body alignment and feel the correct muscle working.

Booster jab ✅✅

PEACE & LOVE is a new acronym for acute injury management, proposed by The British Journal of Sports Medicine 2019. It includes the complete recovery basis from immediate care (PEACE) to subsequent management (LOVE).

RICE has been physically outdated as it only focuses on the acute injury management and does not really provide any information on what to do on subsequent days after injury.

References:
1. https://bjsm.bmj.com/content/54/2/72
2. https://www.physio-pedia.com/Peace_and_Love_Principle
3. https://www.prophysioplus.com.au/blog/2020/08/27/rice-vs-peace-love

❗Last month for penang branch opening promotion❗

Are you suffering from pain, injury or reduced sport performance? Phsyiotherapy helps with various conditions. Don't hesitate to book an appointment with us. DM fore more info.

The sensation of pain involves interaction between your nerves, spinal cord, and brain. There are various types of pain, depending on the underlying cause.

Understanding the different types of pain can make it easier for you to talk to medical professionals and describe your symptoms. Read on to learn about some of the main types of pain and how they feel.

References:
1. https://www.iasp-pain.org/publications/iasp-news/iasp-announces-revised-definition-of-pain/
2. https://www.healthline.com/health/types-of-pain -considerations

Post-surgery rehabilitation is important to restore the function and physical performance of an individual.

Mr Chong came with complaint of tightness over his right shoulder and weakness over his left shoulder. He had rotator cuff surgery over his left shoulder 2 years ago. After that, he did not go for any rehabilitation, but he was able to notice significant reduction in the strength. He is an very active person, he does weight training, jogging, cycling and basketball. After surgery, he felt that his performance when playing basketball is affected.

After a detailed assessment, we found out that the right shoulder mobility was very limited and the muscles were very tight. Whereas, his left rotator cuff muscles were very weak. The muscles imbalances can be due to overused of the right shoulder as compensation for weak left shoulder. Other than that, his thoracic mobility was limited. Reduced strength over his midback muscles were noticed as well.

Having gone through few sessions, the right shoulder mobility improved. he was able to lift up higher with less discomfort during his daily activities. The soreness is getting much better. According to him, he used to think there was some problem over his right shoulder joint, but now realized it is all about muscles. For his left shoulder, he reported that he was able to exert much strength during his workout. He noticed that he was able to used both shoulders equally during push up, not just stressing his right shoulder. I am glad that he is aware of the importance of proper rehabilitation and how can it help with his physical performance.

*Drill B*

B1: Hip Flexor Stretch
It helps to improve hip range of motion by targeting hip flexor (at the front of hip) muscles.
Perform 3 reps for each side (hold for 20 seconds), 3 sets.

B2: Deadbug
It works on core strength and endurance, helping to stabilize the spine and low back.
Perform 10 reps for each side, 3 sets.

GOOD HABITS LEAD TO BETTER HEALTH!

Disclaimer: These videos are for educational purposes. If you experienced any pain or discomfort when the exercises, please stop immediately. Seek advice from medical professionals.

Mobility and stability are the imprtant components of fitness before we start strengthening program.

Wu Thorn came with complaint of unable to feel his glutes when he's doing lower body exercises. Besides, he also concerns about the disproportionate of his upper and lower body. He had a history of slipped disc few years ago, that causing lower body weakness and numbness if he remain inactive for long period of time. He is very interested in fitness and active in basketball. he works as a part time personal trainer, so he has the knowledge to do his exercise program. The strength of lower body has improved, but he still has some difficulty to feel engagement of his glutes

After a thorough assessment, we found out a few problems. He has limited left hip mobility, as well as reduced lower body stability and strength. Mobility and stability is the foundation before entering the strengthening component. After the incident, he was more focus on strengthening with compound movement.

Having gone through few sessions, he noticed some limitations he never discover before and learned how to works on it. Other than that, he can feel that the stability of his lower body has improved. He also starts to integrates the exercises he learned into his own exercise program. I am looking forward to make him improve in his lower body mobility and stability, as well as increase the size of his lower body.