Things to consider when trying to lose weight:

A combination of both exercise and dietary changes are recommended to sustain long term weight management. Loss of abdominal fat and maintenance of muscle mass are primary focuses.

A reduction of only 5% in body weight can result in an improved lipid profile (cholesterol levels), blood pressure, and improves insulin resistance and insulin sensitivity (important for reducing your risk of diabetes).

Body weight alone however can be a poor measure of changes in body composition. Waist circumference provides a better indication of improvements in abdominal and visceral fat. A reduction in these measurements can reduce your risk of developing cardiovascular diseases and other serious illnesses such as type II diabetes.

Depending on your health and fitness levels performing anywhere from as little as 10mins of moderate intensity exercise per day can begin to assist with weight loss.

Aim to make exercising and healthy eating habits a part of your daily lifestyle

FREE headache treatment to the first 6 people who inbox me!!!

ok….  as I mentioned last week I will be assessing and treating 6 new headache patients for free.


I have had awesome success with this type of treatment over the last couple of years and its now time to get it out there!  It is not massage, manipulation, acupuncture, medication or anything else that you have tried.  I know this because I have essentially taken 5 years of researching physiology, physiotherapy and osteopathic techniques and have developed my own manual therapy protocol to treat headache patients.  I can guarantee that I am the only physiologist in Australia (maybe the world) to use these techniques.  It has worked for approximately 95% of patients I have treated and I am confident it can work for most who suffer from Headaches.  Keep in mind there are 5% it hasn’t helped but I’m working on that!!!


Please also keep in mind I am not doing this to make more money or to get more patients, I am doing this because I love treating headaches and love the way a patients head can clear in an instant once they have been treated!!!!!


The first 6 people to inbox me their details will be the first 6 to resolve their headaches!!!




Considerations for High Blood Pressure

A combination of both exercise and dietary modifications are recommended for individuals suffering from high blood pressure.

– Exercise sessions should be performed no longer than 48hrs apart (at least 1 session every 2 days).
– Exercises should be performed at a moderate intensity (on a scale of 1-10 aim for approx. 4-6/10 and avoid heavy resistance and high intensity aerobic activity)

There can be immediate lowering of blood pressure following an aerobic exercise session, with longer term reductions possible within 1-2 weeks of beginning a program.

Free Headache Treatment to 6 new patients…

Hey Guys,

As you may or may not know I have a special interest in treating patients who suffer with Headaches. As a therapist it is one of the most rewarding feelings to have a patient walk into my clinic with a headache and walk out without one. As you guys also know I am growing IRC  and we need more people to know about us, what we do and where we are.


I will be offering a number of free Initial consultations for NEW headache suffering patients. Please share our page to anyone you know who suffers from headaches and would benefit from my treatment.


I will announce on Facebook in the next 2 weeks as to how this will work so please get sharing!!!

cheers – Nick.

Exercise Recommendations for Type II Diabetes

Hey Guys,

Do you know someone with diabetes??


The answer is probably yes. We have listed some exercise recommendations for those with diabetes and who want to make the most of reducing their blood sugars.  Please note that these recommendations can also be used if you don’t have diabetes but have been told by your GP that you are at risk of diabetes!!


The following Recommendations have been made::

* 210 minutes of moderate intensity aerobic exercise per week (walking bike riding etc).
* and / or 125 minutes of vigorous aerobic (running or swimming) and/or resistance based exercise (weight training) per week.


* This should be completed 3-7 days per week for moderate aerobic/resistance exercise.   
*  and / or 3 vigorous aerobic/resistance sessions per week .


* It is recommended that you complete at least 2 resistance training (weight training) sessions per week.
* Resistance training should include 8-10 exercises or 2-4 sets, with no more than 8-10 repetitions per set. Exercises should target major muscle groups,  with 1-2mins rest between each set.  This will differ age and gender. 


Still unsure???  Feel free to book in with our Preventative Health Team at Warrawong, Berkeley or Shellharbour to gain invaluable life long advice. 

Case Study – Fractured Pelvis

An 80 year old female presented with hip pain.

She had been in pain for a couple of weeks. She had difficulty walking.  There was pain on sitting.  She could lie down without pain.  There was no trauma, she did not fall.  Because of her age an Xray was recommended.  Lucky we did because she had a fracture of her low pelvis (as you can see in the image).  She was sent to the fracture clinic.  The likelihood of surgery would have been low, I dare say a wait and see approach would have been adopted.


Case Study. Scoliosis.

A 46 year old male presented for treatment of his hip pain.

He has had a physically active life.  He is still working in a physically active job.

On first presentation the lumbar scoliosis was evident.  ( A scoliosis is a curvature of the spine.  It can be in any section of the spine and there may be more than one curve).  Clinically a lot of patients present to clinic with some sort of curvature that usually is not symptomatic.

To abbreviate the assessment – we checked everything else and the main culprit of his hip pain  appears to be coming from the lumbar spine.  Essentially the nerves of the lumbar spine either get caught, or irritated which cause a flow on effect.  In this case the patient has no low back pain, just muscular pain in the hip.


In the image below there is a probably a nerve root irritation that is effecting the hip, however this sort of curvature can also cause pain on the opposite side.  Clinical opinion is needed.


The best treatment options are manual therapy to realign the lumbar spine, in conjunction with a resistance program, a core strengthening program and then ensuring that the spine stays free and mobile with some flexibility work.


After two weeks, two treatments, and a resistance program the patient reports the hip pain as gone!


Case study 1

Its been a while so I thought I’d start 2013 with some recent case studies.

This is a 70 year old lady.  A patient of mine who I treated for neck pain. About 12 months ago she had a hip replacement.  She recently had some hip pain.  After a while she decided to go to her GP and he ordered some Xrays.  I bet she is glad that he did. As you can see by the xray the replacement cracked in two.  This just proves that prosthesis are not fool proof.  No trauma was had, she could walk,  it just broke!  She was admitted into hospital that day.  Apparently she was the star of the show in the hospital as this was a first for many of the surgeons.  Her daughter tells me she is now doing well…

knee reconstruction exercises. phase 2. exercises 1,2,3…


I have uploaded “knee rehab” phase 2, exercises 1-3.   All exercises should be done 2-3 times per day for 10 – 15 reps.  The aim of this phase is increase quad strength, gain maximal extension and start gentle flexion and increased knee range of motion.


Phase two of Luke’s knee recon.  Aim is to increase Range of motion, with a focus still on extension (straightening the leg).  Luke can do these 2 – 3 times per day x 10 – 15 reps.


Luke has started weight bearing.  This is his first attempt at weight bearing.  I have decided on 20% load for the next week or so, we will gradual increase this.  So for example, if you weigh 100kg, 80kg will be on the scales under your good leg, and 20kg force will be used for the knee that is post op..


This is exercise 3/3 and with the aim of building quad strength.  We have added resistance by use of theraband.  This will add load to both planes of motion, up and down (concentric and eccentric phases).  Ensure you control the movement up and down.  You can do this 2 – 3 times per day for 10 – 15 reps.


Cervical spine retraction. A home treatment tool. A diagnostic tool for neck pain and dysfunction.

Cervical Retraction.

Catherine presented today with chronic neck pain. She has a C5/6 and C6/7 stenosis with disc protrusions at both levels.  Catherine has radiculopathic pain to the Left hand, however the pains have changed side intermittently in the past.  I am treating Catherine for directional preference today. I asked to see her again in three days to review her progress.  

Cervical retraction is one the best movements for both treatment and the diagnosis of neck pain and dysfunction.  In this example I have used retraction as a diagnostic tool for this patient to treat her nerve impingement (radiculopathic pain) to her Left arm.

Cervical retraction is also a great movement even if you do not usually get neck pain, but may have bad posture, or are just conscious of improving your posture.  Try these a couple of times per day and get great results.

As you can see my patients head glides straight back without tilting up or down.  This movement takes pressure off the lower discs of the neck, and if the direction (of the movement) is correct, also takes pressure off the nerves of the neck.  This will therefore relieve any arm pains and sensations a patient may be having.

There are some rules however…. 1//  If after trying this movement a couple of times and your arm pain is worse when you finish you should cease the movement and consult your treatment provider.  2//  If when doing the movement the arm pain is worse during, but when you stop the pain reduces, or remains no worse you can continue. 3// And if when you are doing the movement there in no pain in the arm you can continue the exercise…

I usually recommend doing this movement 4 – 6 times per day for 10 repetitions.  Initially you do not have to hold the movement in the retracted position, but this is not always the case, sometimes holding the movement for 10 – 30 seconds can be beneficial.

If nothing changes your pain, or you don’t feel you are getting benefit from this exercise, you may be doing it wrong, so seek advice from your rehabilitation provider..

Also… if when doing the movement there is neck pain this can also be Ok, as long as your arm pain remains no worse, or better afterwards.

This is known as directional preference in which I will explain in another blog…