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Physiotherapy Stockholm

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Sverige
Stockholm
Physiotherapy Stockholm

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Physiotherapy, sports injury, dance medicine, pilates training, pre & post-pregnancy training, nutri Free card is not valid.

Physiotherapy Stockholm offers physiotherapy, rehabilitation, personal training, nutritional counseling, massage and business consultation in our exclusive premises centrally located in Östermalm. We put great emphasis in delivering personalized, high-quality, long-term results. We use a battery of tests that are tailored to measure and assess your physical abilities. A personalized treatment or exercise plan is thereafter developed, based on individual results and needs. Training is always conducted under the private supervision of a trainer / therapist. We have no queuing time and can accommodate emergency visits within 24 hours. Physiotherapy Stockholm is a private alternative to landstinget.

27/07/2022

What is one common denominator in back pain, diastasis recti, si-joint dysfunction, abdominal hernias, pooch belly, pelvic floor issues, and hip pain? To name a few 😏 . .
𝙏𝙝𝙚 [𝙞𝙣]𝙖𝙗𝙞𝙡𝙞𝙩𝙮 𝙩𝙤 𝙧𝙚𝙜𝙪𝙡𝙖𝙩𝙚 𝙞𝙣𝙩𝙧𝙖-𝙖𝙗𝙙𝙤𝙢𝙞𝙣𝙖𝙡 𝙥𝙧𝙚𝙨𝙨𝙪𝙧𝙚 ⚖️ . .
What does that even mean? 🤨 . .
It means that our diaphragm (breathing muscle) and pelvic floor are for some reason not in alignment, or “stacked”. Think postures such as swayback and anterior tilt☝️ . .
This causes imbalances in taughtness, not only in the diaphragm and PF, but also in our abdominal- and spinal muscles/tissues⚠️ . .
When this happens, air pressure is not distributed evenly throughout our core, and certain areas (such as our abdominal wall and/or PF) are put under more tension than others as we move and breathe🚫 . .
Over time, these tissues may lose their ability to expand and contract well, which is needed for optimal functioning — not only locally, but through the entire system🔂 . .
How to fix? This is very individual. But a general progression is👇:
𝟏) Get stacked! This involves adequate mobility of the ribs and spine. FRC techniques are great here.
𝟐) Breathe with your diaphragm, not your belly. Expand the ribs 360 degrees, without excessive rib flare and/or back arching.
𝟑) Be able to maintain that stack while breathing.
𝟒) Be able to maintain a stack while breathing and moving your limbs.
𝟓) Be able to move DYNAMICALLY in- and out of a stacked position. . .
Here several beginning exercises and progressions, using a foam roller to further challenge control.
𝙁𝙤𝙘𝙖𝙡 𝙥𝙤𝙞𝙣𝙩𝙨:
• “Neutral” spine throughout
• Inhale slowly and fully back into ribs, expanding air gently down toward lower back and into pelvic floor; exhale slowly and FULLY, lifting pelvic floor and pulling hip bones together.
👉 𝙏𝙝𝙞𝙨 𝙨𝙝𝙤𝙪𝙡𝙙 𝙣𝙤𝙩 𝙗𝙚 𝙛𝙤𝙧𝙘𝙚𝙛𝙪𝙡; 𝙩𝙝𝙚 𝙢𝙤𝙧𝙚 𝙖𝙞𝙧 𝙮𝙤𝙪 𝙜𝙚𝙩 𝙤𝙪𝙩 𝙬𝙞𝙩𝙝𝙤𝙪𝙩 𝙘𝙝𝙖𝙣𝙜𝙞𝙣𝙜 𝙥𝙤𝙨𝙞𝙩𝙞𝙤𝙣 𝙤𝙛 𝙩𝙝𝙚 𝙨𝙥𝙞𝙣𝙚, 𝙧𝙞𝙗𝙘𝙖𝙜𝙚 𝙖𝙣𝙙 𝙥𝙚𝙡𝙫𝙞𝙨, 𝙩𝙝𝙚 𝙢𝙤𝙧𝙚 𝙮𝙤𝙪 𝙬𝙞𝙡𝙡 𝙛𝙚𝙚𝙡 𝙮𝙤𝙪𝙧 𝙘𝙤𝙧𝙚.
• Maintain some abdominal tension with each subsequent inhale.
• Challenge further by adding limb movements on the exhale.

17/07/2022

Not feeling your abs? 🤔 . .
If you’re like me — loosey-goosey, have a tendency to sag into your low back, and flare your ribs — adding some hamstrings and changing your breathing strategy can be a game-changer 🎯 . .
1️⃣ Hook your heels under a bar/low bench etc and drag your feet upwards— this will activate your hamstrings, which will in turn help to stabilize and pull your pelvis into a more “neutral” position . .
2️⃣ Inhale into the back of the ribcage (not forward into your belly) and press the floor away with your hands to help push your ribcage back. . .
3️⃣ Keep the above positions as you roll out, exhaling slowly and FULLY and drawing your abdominals together (not in). . .
👉 Only roll out so far that you are able to maintain the position of the ribcage and pelvis. Once you start flaring your ribs and/or tipping your pelvis forward, game over! . .
4️⃣ Inhale as you roll back to center, initiating pull from armpits. . .
Master your position and breathing first, and the results will follow👌 . .

11/07/2022

Low back pain? Cranky SI-joint? Pinchy hip?😖 . .
What I see in almost every case:
1️⃣ an inability to create posterior expansion (I.e. “stretch” the tissues of the low back
2️⃣ a pelvis that is orienting I.e. tilting and/or rotating to a particular side
3️⃣ a loss of spinal segmentation — usually towards flexion
4️⃣ a hip that is not rotating well (this can be the result of all of the above) . .
What to do? Address each of the above individually, then use movements that put it all back together🔑 . .
Here using positional breathing inspired by .effer .stclair.fitness to create movement in a compressed left low back- and SI-joint 🆘 . .
🟰 addressing no. 1 & 2, stay tuned for steps 3 & 4. Sound on for cueing! . .
OBS! This post is not intended as medical advice, nor is this exercise appropriate for everyone. Please don’t guess, get assessed! . .

09/07/2022

Got pinchy hips?😖 . .
Pinchiness is usually the result of an orientation issue, where the pelvis is [in most cases] tipping up and over the affected hip⚠️ . .
Add to this tensioned external rotators and a tight posterior hip capsule, and you’ve got a femoral head that is literally being shoved up and forward — rather than back — into the socket🆘 . .
What to do?
No. 1 — get your “stack” on! A ribcage that isn’t stacked over the pelvis, and a pelvis that is orienting = a hip joint that isn’t moving well. Proper breathing is key here 🔑
No. 2 — get after those deep glutes and posterior hip capsule! This creates “space” within the joint, and allows for better femoral internal rotation. This is where joint-specific work and manual release comes in handy. I personally use techniques from and 👌
No. 3 — strengthen your hip flexors (among others)! Your hip flexors — more specifically the psoas — helps to pull the femur back into the socket as the hip flexes. Pretty important if you want to be able to sit, walk, run, drive a car, play sports, or do human things🏃🧘🤸‍♂️⛹️‍♂️🏋️‍♀️⛷🧗🚴‍♂️ . .
Here two advanced versions of hip flexor strengthening, with focus on end-range PRH (passive range holds) and eccentrics. Make easier by performing without weight. . .
OBS! This is not intended as medical advice; be sure to get assessed by a certified professional if you are experiencing hip issues‼️ . .

03/07/2022

Gotta love that core 🔥 . .
Get more out of it by biasing your breathing: inhale as you roll up and reach toward the opposite foot; exhale FULLY as you lower and extend, allowing belly to sink and drawing hipbones together👌 . .
OBS! Lower only so far that you are able to maintain position of pelvis/lumbar spine☝️ . .
Bonus: increased hip- and thoracic mobility, to name a few🏅 . .

27/06/2022

Hallux valgus👀 . .
That telltale bump and squished big toe are only the result of other things [not] happening farther up the chain⛓ . .
It’s about a foot that isn’t absorbing and/or transferring load well. I.e. can’t move dynamically into- or out of- pronation/supination🦶 . .
Also a big toe that isn’t extending, an ankle that isn’t dorsiflexing, a tibia that isn’t gliding, a hip that isn’t rotating and/or a pelvis that isn’t shifting🫠 . .
Or at least, not very well🫥 . .
Which leads to all force rolling forward and diagonally over to inside of the foot, and up over that big toe joint 🫣 . .
Here a later phase of rehab, in which focus is on loading “correctly” through the forefoot. A small towel is used as a spacer between the big toe and second toe, which helps to better distribute force💥 . .
Bonus: ROM facilitated the at ankle-, tibia-, hip- and pelvis. Not to mention some mean co-contractions of the ankle and knee — those calves have been on vacay! 🏖 . .
Previous work included joint-specific training á la combined with breathwork and strength training inspired by .effer .stclair.fitness . . .

13/06/2022

The step often overlooked in [knee] rehab🥸 . .
So you’ve done the mobility work. Checked off hours of ”standard” strength training. Made gains in both ROM and strength. It all feels good!😃 . .
But as soon as you start doing everyday stuff, or go back to your sport of choice, the symptoms start to reappear 😖 . .
Sound familiar? There are many factors that should be taken into consideration here. But the missing link may just be that you haven’t trained the your joints to be reactive💥 . .
Meaning the ability to absorb and produce force quickly, to change direction, to produce stiffness or brake a sudden movement, etc ⛹️ . .
Everyday life happens outside of controlled environments; If the body hasn’t been exposed to a particular movement/position, then neither the brain not the tissues will know how to react 🧠 . .
Here working the ability to ”catch” and absorb contra ”push off” or produce force. Earlier work has included joint-specific mobility work á la as well as strength training bisasing those same ranges. . .
Sound on for cueing! 🗣 . .

05/06/2022

What makes a knee bend (well)?🦵 . .
Rotation and hamstrings. Or more specifically, internal rotation (IR) and medial hamstrings🤘 . .
And not coincidentally, a common find in many cases of knee pain and/or injury is a lack of IR, hamstring strength and control thereof👈 . .
(Note that there are other muscles, joints and joint positions to be taken into consideration here as well. But let’s stick to the simplified version)☝️ . .
Here cleaning up some knee niggles with using:
𝟏) 𝐁𝐚𝐧𝐝𝐞𝐝 𝐈𝐑 𝐄𝐍𝐆: dorsiflex foot and press knee in against hand. Use other hand to passively guide tibia into ER. Ramp up tension to hold; slowly resist to max IR, shinbone is focus here. Repeat 5-8 reps.
𝟐) 𝐈𝐬𝐨𝐦𝐞𝐭𝐫𝐢𝐜 𝐡𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 𝐡𝐨𝐥𝐝𝐬: tuck pelvis slightly and engage core to help isolate hamstrings. Use free leg to pull working leg into flexion. Ramp up tension and attempt to hold position as long as form and cramping allows. Perform in parallel as well as in varying angles of knee flexion and bias IR/ER (not shown).
𝟑) 𝐁𝐚𝐧𝐝𝐞𝐝 𝐡𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 “𝐭𝐚𝐧𝐭𝐫𝐮𝐦𝐬”: starting position and cues as above. Work contractability, responsiveness and control at varying angles of knee flexion. Aim for quickness while maintaining stable pelvis. The burn will be real🔥 . .
Exercises based on concepts from .effer. Followed these up with functional strength biasing IR and knee flexion👌 . .

31/05/2022

Whoever said core training isn’t functional?🥸 . .
Excuse me, but your core plays a pretty vital role in maintaining mobility and stability throughout the entire system↕️ . .
Your core helps to:
• move and stabilize the spine
• stabilize the pelvis
• optimize breathing mechanics (diaphragm and pelvic floor function)
• provide a stable base for the head/neck and limbs
• distributes forces between the lower- and upper body
• etc etc
. . .
Making sure that it is able to do it’s job well should then make sense🤗 . .
First variation with focus on controlling spinal flexion; second variation with focus on controlling core control in relation to limb movement. . .
Key notes: Inhale with flexion, exhale on extension🔥 . .

28/05/2022

Trouble making your mobility gains stick? ⚠️ . .
Positional breathing and joint-specific mobility are great for [re]opening or creating [new] ranges of motion🤸 . .
But in order to maintain gains, one must fill this new range with strength and control = 💪+ 🧠 . .
This means teaching the nervous system to utilize these ranges during dynamic, complex movements, as well as progressively increasing load/resistance over time 🏋️‍♀️+ ⏰ =📈 . .
Why? Because we don’t spend our days in one position, or moving just one joint☝️ . .
Lots of stuff going on in this SL RDL variation:
• eccentric-concentric loading of the glutes and hamstring tissues
• hingeing mechanics
• sacral nutation
• ER/IR at the pelvis, hip, lower leg, foot
• hip flexion/extension
• thorax expansion
• overall core stability
• And a nice 🔥 to boot! . .
Preceding exercises included specific mobility work á la for the hip, tibia and foot. Paired this particular exercise with heels-elevated Goblet squats, loaded side lunges, hamstring bias alt chest press. Sound on for cueing!🗣 . .
Kudos to marvelous dancer for putting in the hard work! 👏 . .

22/05/2022

Hips, glutes, hams Oh My! 🍑🐷🔥 . .
Ending off this weekend with a ”nice” little hip extension combo. Because you just can’t get too much 🐷 . .
Thanks to for putting up with me through this one!😆 . .
Aim for 4-5 rounds of 3-5 reps each and I guarantee a nice 🔥. Sound on for cueing! 🗣 . .

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Måndag	08:00 - 19:00
Tisdag	08:00 - 19:00
Onsdag	08:00 - 17:00
Torsdag	08:00 - 17:00
Fredag	08:00 - 17:00

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