JennyPhysioPilates

Jenny Drennan

Jenny has over 10 years of experience as a Physiotherapist with a particular interest in pain management for chronic conditions. She has a passion for helping people manage their conditions, regain mobility and confidence in movement.

Recent Posts

How To Cast The Videos To Your TV

Apr 30, 2020 1:19:29 PM / by Jenny Drennan posted in Physio Led Pilates

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What you need:

  • Laptop / Desktop / Tablet
  • Google ChromecastCast to TV

Step-by-step instructions:

  • Use Google Chrome as your browser on your device. 
  • Log into the Members’ Area of JennyPhysioPilates on your device.
  • Navigate to the Class you wish to do.
  • Click the 3 dots up at the top right-hand corner of your browser. This opens up a menu.
  • Click “Cast” and select your TV name.
  • Click Play on the Class on your device and then enlarge the video to full screen.
  • The video will now play on your TV - enjoy!

 

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3 Exercises For Your Upper & Mid-Back

Apr 28, 2020 4:54:17 PM / by Jenny Drennan posted in Low Back Pain, Exercises, Neck Pain

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Lets go through three different exercises you can do at home to:

  1. Keep your upper & mid-back mobile
  2. Keep your upper & mid-back strong
  3. Help prevent issues occurring in these areas.

 

1. Mobility Exercise (to get the spine moving!)

Seated twist

a) Sit up tall with your legs crossed or knees bent up in front of you hip distance apart.

b) Place the back of your right hand against the outside of your left leg. Place your left hand on the floor behind you.

c) Breathe in as you grow tall through your trunk, breathe out as you twist your body to the left.

d) See can you go further, using your breathing (as above) to help.

e) Do this for 20 seconds and then repeat to the opposite side.

 

2. Strengthening Exercise (to keep the muscles able to do everyday activities!)

Strengthening exercise

a) Lie face down with your arms by your side and your tailbone tucked underneath you.

b) Gently engage your core like you were ever so slightly tightening a belt.

c) Lift your arms up and reach towards your toes. Hold this for the count of 10. You should feel your arms and the middle of your back working.

d) Lower the arms.

e) Repeat 5 times.

*Members of JennyPhysioPilates click here to see a detailed video on how to do the exercise correctly & how to make adjustments for certain injuries or issues.*

 

3. Stretching Exercise (to keep the muscles mobile & flexible!)

Thread the Needle

a) Start on your hands and knees. Sit your hips back towards your heels.

b) Lift your left hand off the floor and loop it underneath your right armpit, twisting your body as you do so.

c) Lower your left shoulder as close to the floor as you can. Keep reaching with your left arm.

d) Keep breathing as you hold this for 20 seconds. Each time you exhale see can you reach a little further.

e) Repeat going to the opposite side.

*Members of JennyPhysioPilates click here to see a detailed video on how to do the exercise correctly & how to make adjustments for certain injuries or issues.*

 

Sign up for 2 week free trial!

 

Note: You should not feel any pain doing these exercises. You may feel the area working or stretching but it should not be painful - please stop the exercise immediately if pain occurs.

 

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3 Exercises for Low Back Stiffness

Apr 23, 2020 10:27:22 AM / by Jenny Drennan posted in Conditions, Low Back Pain, Exercises

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These simple exercises can be done at home to help you keep your back mobile!

1. Roll Down

a) Stand up tall with your feet about hip distance apart and a soft bend in your knees.

b) Start to walk your eyes down the wall in front of you and along the floor until your chin is close to or at your chest.

c) Start to round you upper back and shoulders as you imagine you are peeling your spine off a velcro wall behind you one piece at a time.

Roll down 2

d) Leading with your arms (like they are heavy weights) continue to peel your spine off that imaginary velcro wall behind you. Rounding your upper back, mid-back and eventually your lower back.

Roll down 3

e) Lower yourself as close to the floor as you feel comfortable going. Let your body hang heavy (like a Rag Doll).

Roll down

f) If you feel tension in the back of your legs bring your weight towards the front of your feet.

g) Slowly roll yourself back up into standing.

h) Repeat 3 times.

 

 

2. Cat Stretch

a) Starting on your hands and your knees, bring your chin towards your chest.

b) Round your shoulders and your upper back, then round your mid-back, your lower back and lastly tuck your tailbone underneath you.

Cat stretch-1

c) Then start to go the opposite direction - stick your bum up towards the ceiling, drop your stomach, drop your chest and look out in front of you.

Cat stretch 2

d) Repeat this cycle 3 times.

*Members of JennyPhysioPilates click here to see a detailed video on how to do the exercise correctly & how to make adjustments for certain injuries or issues.*

 

 

3. Hip Stretch

Glute stretch

a) Lie on your back and hug your right knee towards your left shoulder. You should feel this stretch in the outside/back of your right hip. Hold for 20-30 seconds.

b) Repeat on the opposite side.

*Members of JennyPhysioPilates click here to see a detailed video on how to do the exercise correctly & how to make adjustments for certain injuries or issues.*

 

Sign up for 2 week free trial!

Note: You should not feel any pain doing these exercises. You may feel the area working or stretching but it should not be painful - please stop the exercise immediately if pain occurs.

 

 

 

 

 

 

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How to Prevent Falls

Apr 9, 2020 6:28:48 PM / by Jenny Drennan posted in Keeping fit & healthy, Exercises

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Falls are one the leading causes of mortality and reduced quality of life among those over the age of 65. Research shows 1 in 3 community-dwelling older adults fall at least once per year and this increases with age. As a physiotherapist, I see a lot of injuries that are the result of a fall, often though what impacts the person more is the effect the fall has on their confidence. This can create a fear of falling which means the person becomes more sedentary and tends not to leave the house as often which has an impact on their social engagement and quality of life.

International health guidelines advise the use of exercise to help prevent falls, mainly consisting of balance and strengthening exercises. It is recommended that these exercises are done at least twice a week on an ongoing basis for them to have an effect.

 

Strength & Balance

 

Ways we can reduce the incidence of falls:

 

  1. Improve your balance.
  2. Keep your muscles strong.
  3. Maintain bone density.
  4. Wear non-slip shoes with a rubber sole (no slip ons!).
  5. Make sure your clothing isn’t too long for you & trailing on the ground.
  6. Discuss any medication side effects (e.g. dizziness) with your Doctor.
  7. Regular vision check ups.
  8. If you have low blood pressure, always take your time when standing up.

 

How to make your house a fall-free zone:

 

  1. No mats or rugs in the house as they are a trip hazard.
  2. Make sure you have adequate lighting.
  3. Keep all cables and leads against the wall.
  4. Plan your day - so you don’t end up doing too many things at once!
  5. Clean up any spills straight away.
  6. In your kitchen keep all equipment you use regularly in easy-to-reach places.
  7. When using the stairs avoid carrying large loads.
  8. Make sure your chairs are a suitable height for you and easy to get out of!

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Information based on:

Sherrington, C., Michaleff, Z., Fairhall, N., Paul, S., Tiedemann, A., Whitney, J., Lord, S. (2017). Exercise to prevent falls in older adults: An updated systematic review and meta-analysis. British Journal of Sports Medicine., 51(24), 1750-1758.

Sherrington, Catherine, Tiedemann, Anne, Fairhall, Nicola, Close, Jacqueline CT, & Lord, Stephen R. (2011). Exercise to prevent falls in older adults: An updated meta-analysis and best practice recommendations. New South Wales Public Health Bulletin., 22(4), 78.

 

 

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Upper & Mid-Back Pain

Mar 26, 2020 2:16:41 PM / by Jenny Drennan posted in Conditions, Low Back Pain, Neck Pain

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The upper and mid-back are collectively known as the Thoracic Spine. It spans the area from the base of the neck down to just above where the back starts to arch or hollow.

 

What is it made up of?

The Thoracic Spine consists of 12 vertebrae (spinal bones) stacked on top of each other and separated by intervertebral discs. These discs absorb shock and provide cushioning between the vertebrae. Each of the 12 vertebrae have attachments to the ribs, of which there are also 12! Many muscles (big and small!) span this area, alongside some nerve fibers too.

 

What shape is it?

The Thoracic Spine is naturally more rounded (kyphotic) compared to the neck and lower back, which tend to hollow or arch.

*[To visualize it: Think of your spine running from the top of your neck down to your tailbone as being a slight ‘S’ shape.]*

 

Thoracic Spine

 

What does the Thoracic Spine do?

  1. Protects the spinal cord
  2. Acts as an anchor for the rib cage
  3. Allows us to move our trunk in different ways

 

What movements does the Thoracic Spine do?

The Thoracic Spine typically offers more stability than it does mobility, compared to the neck and lower back. It does move in all different directions:

  • Bending forwards and backwards
  • Leaning to the side
  • But most of all: TWISTING movements.

 

Did you know: The action of lifting your arm overhead requires a certain amount of movement to happen in the upper back. Without this we would be restricted in how high we can lift the arm!

 

What causes pain in this area?

Most commonly pain arises due to muscle or joint issues. It is extremely rare that a disc causes pain in this area.

Specific causes of pain include:

  • Osteoporosis
  • Osteoarthritis
  • Shingles
  • Trauma (e.g. a fall)
  • Scoliosis
  • Excessive rounding or kyphosis
  • Other medical causes

 

Is it related to neck or low back pain?

It can be, yes. Commonly in clinical practice we see the Thoracic Spine contributing to neck or low back pain. Usually this presents as stiffness or a lack of movement in the Thoracic Spine which places increased demands on the neck and low back. By keeping the upper and mid-back as mobile as we can, helps to reduce the likelihood of this. By also keeping the muscles in the area strong you can reduce excessive curvature of the spine and help prevent shoulder, back and neck issues.

 

JennyPhysioPilates members click here to see videos on how to keep your upper & mid-back mobile.

Sign up for 2 week free trial!

 

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