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    • The Team
    • Services
      • Physiotherapy
      • Massage
      • Dry Needling
      • Exercise Classes
      • Workcover & CTP Injuries
      • Dpt of Veteran Affairs
      • Orthotics & Gait Analysis
      • TEAM8 ACTIVE
      • One on one programs
    • locations
    • TEAM8 ACTIVE - Gym

(02) 9971 8110

Team8 Physio

Signed in as:

filler@godaddy.com

  • Home
  • The Team
  • Services
    • Physiotherapy
    • Massage
    • Dry Needling
    • Exercise Classes
    • Workcover & CTP Injuries
    • Dpt of Veteran Affairs
    • Orthotics & Gait Analysis
    • TEAM8 ACTIVE
    • One on one programs
  • locations
  • TEAM8 ACTIVE - Gym

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IN PAIN?

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SHOULDER IS THE MOST MOBILE JOINT IN THE BODY AND NEEDS HIGH

3 simple tips to prevent shoulder injuries (beginners).

overhead shoulder mobility

overhead shoulder mobility

overhead shoulder mobility

 

Hold onto two ends of a theraband 

Stretch out 

Elevate both arms 

Hold 3 seconds and return

Repeat 5 times 

shoulder stretch

overhead shoulder mobility

overhead shoulder mobility

 Hold onto a rail using one hand 

Push your hips back and lean back 

Rotate your body away from the targeted shoulder as you bend your knee on the same side 

Feel stretch behind the shoulder 

Hold for 10 seconds repeat 4 times 

shoulder external rotation

overhead shoulder mobility

shoulder external rotation

 

Hold onto a resistance band and tie one end around a post 

Rotate your forearm out to stretch the band 

Repeat 30 times

 

3 SIMPLE TIPS TO PREVENT shoulder INJURIES (advance).

overhead shoulder mobility

overhead shoulder mobility

overhead shoulder mobility

 

Hold onto two ends of a theraband 

Stretch out 

Elevate both arms and try reaching your back while maintaining the stretch

Hold 3 seconds and return

Repeat 5 times 

TRX single arm stretch

overhead shoulder mobility

overhead shoulder mobility

 

Place a TRX handle in one hand 

Push your hips back and lean back 

Rotate your body away from the targeted shoulder as you bend your knee on the same side 

Feel stretch behind the shoulder 

Hold for 10 seconds repeat 4 times 

shoulder external rotation

overhead shoulder mobility

shoulder external rotation

 

Hold onto a resistance band and tie one end around a post 

Rotate your forearm out to stretch the band 

Repeat 30 times

 

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Working from home?


Getting a sore neck?

You have got to watch this !

Working form home?


Getting a sore neck? 

You have got to watch this!

Working from home ?

Get up right now and do this 8 min stretch program with me!

3 secrets to a healthy spine

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The 5 Tips to getting the most out of your Retirement Years!

The 5 Tips to getting the most out of your Retirement Years!

A woman holds her lower back in pain
Read more

Food for flexibility?

The 5 Tips to getting the most out of your Retirement Years!

A flat lay of twenty white bowls containing colourful fresh fruits, seeds, nuts and vegetables

Some people like to think of food as medicine.

We know that diet plays a big role in how you look and feel. Could it help with flexibility?

Read more

Broccoli and Stilton Soup

Broccoli and Stilton Soup

Broccoli soup in a white bowl with crusty bread and a silver spoon

This recipe is a favourite amongst our team. It's delicious and so easy to make.

Why not give it a go for dinner tonight?

Get the recipe

Would you like to make an appointment?

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5 Facts...Sore Backs

Food for flexibility?

A woman holds her lower back in pain

Do you suffer from back pain?

Find out what could be causing it, and discover how you can relieve it.

Read more

Food for flexibility?

Food for flexibility?

A flat lay of twenty white bowls containing colourful fresh fruits, seeds, nuts and vegetables

Some people like to think of food as medicine.

We know that diet plays a big role in how you look and feel. Could it help with flexibility?

Read more

Broccoli and Stilton Soup

Broccoli and Stilton Soup

Broccoli soup in a white bowl with crusty bread and a silver spoon

This recipe is a favourite amongst our team. It's delicious and so easy to make.

Why not give it a go for dinner tonight?

Get the recipe

Blood flow restriction training

Blood flow restriction training

Blood flow restriction training

An athlete performs a dumbbell exercise with a blue strap around his arm

What is it?

What are the benefits?

Is it safe?

Read more

Foam Rolling

Blood flow restriction training

Blood flow restriction training

Lady performing a foam rolling exercise

Foam Rolling is becoming a familiar everyday practice for people at all levels of fitness. If you aren't already using one, you're missing out on some great benefits!

Read more

Solid Shoulder

Blood flow restriction training

Solid Shoulder

Rotator cuff injury tips.

Examples of what will help and what you should be careful of and avoid.

Read more

Would you like to make an appointment?

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A pain in the neck?

A close up shot of a giraffe's face

What is "Wry Neck"?

What kind of pillow is best for my neck?

A neck Q&A...

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Putting up with headaches?

A man lying on his side holds his head in pain

There are different types of headaches. 

Learn what symptoms to look out for and how to help alleviate them.

Read more

Go for a run...

Go for a run...

A group of runners with the sunsetting in the background

People either love or hate running, but with so many benefits and no special equipment needed there's no reason you can't give it a try.

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Sleeping Positions

A black french bulldog sleeps on its back on a white sheet

Is there a "one size fits all" position for sleeping? What type of pillow or mattress should you be using?

Read more

4 Ingredient Zucchini Fritters

Zucchini fritters stacked up with a sour cream and shallot garnish on top

Super quick and simple to make, the perfect snack. Why not try for breakfast and get a head start on your daily vegetable intake?

Get the recipe

Exercising during colder months

Exercising during colder months

A crowd throws rainbow powder into the sky during a colour run in Sydney.

Do you tend to go into hibernation mode during winter? It can be hard to stay motivated but here are some things you could try.

Read more

Rolled your ankle?

Rolled your ankle?

Rolled your ankle?

A person wearing no shoes holds a blue icepack to their injured ankle

The best way to ensure a smooth recovery if you've just twisted or rolled your ankle.

Read more

Working from home?

Rolled your ankle?

Rolled your ankle?

Woman doing neck stretch exercises in a seated position

If you're currently in isolation, try these 7 stretches at home and tell us how you feel afterwards.

Read More

Should I hire a Personal Trainer?

A personal trainer talks to his female client on an exercise bike

Whether you’re just starting out or you aren’t seeing the results you’d hoped for, a PT may be able to give you the help you need.

Read more

Grappling based sports

Men perform martial arts in uniform while a judge sits and watches

Injuries happen in grappling based sports, but they're not something you have to put up with.

Read More

Why not book an appointment? We'd love to help get you back on track!

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What happens to our flexibility?

A woman stretches to touch her toe while wearing exercise clothes and running shoes

Daily tasks require more effort and the risk of musculoskeletal injuries increases.

So what can be done about it?

Read more

Quick Kale and Quinoa Bowl

Kale and quinoa salad in a blue bowl

Eat it as a warm meal or refrigerate and eat as a salad. 

A quick and healthy lunchbox idea.

Get the recipe

Warming Tea

Warming Tea

Herbal tea in a white cup and saucer with fresh ginger root in the background

This warming tea will help when you're feeling under the weather.

Now you can make it at home from scratch.

Get the recipe

Back Pain in Golfers

A golfer wears a blue hat and looks as he takes a swing

The second most common complaint from golfers is back pain. Here are some things to think of if your back is affecting your game.

Read more

Happy Mother's Day

A mother crouches and holds her hands out as two little girls run towards her

With Mother's Day just around the corner, here's a little tip for hard working mums...

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Could orthotics be the answer?

A woman walking on a road with blue running shoes

Your feet are the base of support for your entire body. Any problems your feet may have could affect other areas of the body.

Read more

Prolong the life of your knees

 Take your knee to the end of its range to avoid an early knee replacement. 

Read more

Ready to make an appointment?

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Welcome to Team8 active dee why

A results driven gym for the over 50s community of the Northern Beaches - run by our team of physiotherapists and exercise physiologists.

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