Ask Physio Elli

💙復康唔只係「做多啲、練大力啲」，而係要知道自己身體而家準備好去到邊一步。✨

今次我開始喺 Reformer 加入更多 動態動作（dynamic movement），包括 Knee Hovers & Jack Rabbit。由雙手支撐喺 foot bar，到慢慢加入肩胛骨嘅動態控制，每一步都係按住身體當刻嘅狀態去調整。

對我嚟講，肩膊復康唔係追求快，而係由 mobility → control → strength → dynamic movement，一步一步將動作重新建立返。💪🏻

有時進步未必係舉得更重，而係身體開始可以更自然、更有控制咁郁。💙

Little by little, getting there. 🙌🏻

💙 Shoulder Rehab Progress | Moving Beyond Strength

Rehab isn’t just about doing more or getting stronger—it’s about knowing what your body is ready for at each stage. ✨

This time, I’m starting to add more dynamic movement on the Reformer, including Knee Hovers & Jack Rabbit. From supporting my forearms on the box to load my shoulders to gradually introducing more dynamic movement, every progression is based on what my body/injured shoulder is ready for.

For me, shoulder rehab has been about rebuilding step by step:
mobility → control → strength → dynamic movement 💪🏻

Sometimes progress isn’t about lifting heavier. It’s being able to move with more control, confidence, and freedom.

Little by little, getting there. 💙

肩膀康復不只是追求幅度，更重要的是控制力與動作質量！ 💫

現階段，我開始將「臨床普拉提 Clinical Pilates」融入肩膀復健，重點是讓肩胛骨、胸椎與核心更協調地一起工作。

✨ Prone Scapular Protraction & Retraction
保持手肘伸直，控制肩胛骨沿著肋骨滑動。仔細看會發現，我受傷的右側明顯沒有左側順暢。

✨ Progress to Swan
按壓推送桿，呼氣啟動核心，加入小幅胸椎伸展，再控制回到起始位置。

💡 Physio Tip：Control → Integrate → Progress

Shoulder rehab isn’t just about range — it’s about quality and control. 💫

I’m now incorporating Clinical Pilates to improve how my shoulder blade, thoracic spine and core work together.

✨ Prone Scapular Protraction & Retraction
Control the shoulder blades as they glide around the rib cage. You can see my injured right side still isn’t moving as smoothly as my left.

✨ Progress to Swan
Press into the bar, engage the deep core and add a small thoracic extension before returning with control.

💡 Physio Tip: Control → Integrate → Progress

#臨床普拉提 #肩膀復健 #肩胛骨穩定

係咪有時會覺得，做復康嗰陣要靠器材/輔助，就好似退步咗咁？💭

肩周炎（五十肩）真係好令人煩躁，但上 Reformer（核心床）絕非偷懶！佢係畀個關節一個有支撐又安全嘅環境，等個膊頭唔使同自己死抗，真正放鬆咁去動起來。

💡 物理治療小 Tips： 接受輔助唔係退步。有時有支撐，反而令我哋動得更好、更順暢。
對自己嘅身體畀多點耐心，有意識咁去練，善用器材幫自己啦！✨

​Ever feel like using support means you’re taking a step back in your recovery? 💭

​Dealing with a frozen shoulder can be wildly frustrating, but hopping on the Reformer isn't about taking the easy way out. It’s about giving the joint the controlled environment and assistance it needs so you can actually move without fighting your own body.

​💡 PHYSIO TIP: Support isn't a step backwards. Sometimes support helps us move better.
​Be patient with your process, move with intention, and let the equipment work for you! ✨

​
#五十肩 #物理治療 #肩部復康 #廣東話 #普拉提日常 #健康生活

上一集我們介紹了「循序漸進的負重訓練」（Progressive Loading）💪 這次要延續這個進度，帶大家找回兩個關鍵的肩關節動作：肩膀外展 + 外旋！

這次我使用的是 2 磅的加重棒（Weighted Bar），由好手來輔助帶動，同時讓輕微的阻力繼續刺激與挑戰正在恢復中的患側肩。✨

但我並不是在盲目追求「最大的角度」哦！🚫

我更專注於動作的控制力——絕對不靠軀幹借力或補償，只為了把手臂抬得更高。

💡 Physio Tip 物理治療小貼士：
更大的角度，不代表是更好的角度。不妨問問自己：「這個動作，真的有準確用到肩膀的力量嗎？」

復健不只是「動得更多」，而是要「動得更好」。💙

追蹤 ，一起解密更多 #運動背後的物治原理！

Last episode, we introduced progressive loading. Now we're continuing that progress by restoring two important movements: shoulder rotation + abduction.

Using my 2 lb weighted bar, my good arm assists the movement while the light resistance continues to challenge my recovering shoulder. 💪

But I'm not chasing the biggest range possible.

I'm focusing on controlled movement without letting my trunk compensate just to get my arm farther.

💡 Physio Tip: A bigger range isn't always a better range. Ask yourself: “Is the movement actually coming from my shoulder?”

Recovery isn't just about moving more—it's about moving better. 💙

Follow along for more of The Physio Behind the Exercises.

#肩周炎 #五十肩 #肩關節復健 #物理治療

上一集講到我的五十肩治療路上用到瑜珈運動，很有幫助！今集請嚟我的瑜珈導師 Cindy 講解一下 🧘‍♀️✨

肩關節僵硬、痛到抬唔起手？五十肩（Frozen Shoulder）除了物理治療，配合適當的瑜珈伸展，對恢復關節活動度同紓緩痛楚真係好有幫助！

無論你係正受五十肩困擾，定係想預防肩頸僵硬，都千祈唔好錯過今集！快啲睇片啦 🎥👇

In our last episode, I shared how yoga helped me along my frozen shoulder recovery journey. In this episode, I’m thrilled to invite my yoga instructor, Cindy, to share her insights! 🧘‍♂️

Frozen shoulder can be a real pain—literally. Beyond physiotherapy, gentle and targeted yoga stretches can work wonders in restoring mobility and relieving discomfort.

Whether you're currently dealing with frozen shoulder or just looking to keep your shoulders healthy and mobile, this episode is for you! Check out the video now 🎥👇

按讚 👍 追縱 ➕ 分享給身邊有需要的朋友！
Like, follow, and share this with anyone who needs a little shoulder relief! ❤️

#五十肩 #肩周炎 #瑜珈復康 #物理治療 #肩頸伸展 #瑜珈導師 #健康分享

大家都以為瑜伽就只是拉筋。
但經歷過自己五十肩嘅復健後，我更加體會到，瑜伽帶畀我嘅，遠遠唔止柔軟度。🧘‍♀️
佢幫助我重新連結自己嘅身體，改善活動能力，提升身體感知，亦令我學識更有意識咁去控制每一個動作。✨
瑜伽當然唔可以取代物理治療，但如果喺適當嘅復健階段加入，佢可以成為康復過程中一個好重要嘅輔助工具。💙
康復，唔係搵一個最有效嘅運動。
而係喺每一個階段，搵到最適合自己身體嘅動作。
一步一步，慢慢變好。🌿
#五十肩 #物理治療 #復健 #瑜伽 #康復之路 #一步一步慢慢變好

💙 五十肩復原日記｜第四集 🏋️‍♀️
物理治療師拆解動作原理：循序漸進增加負荷（Progressive Loading）
上一集，我哋專注喺 恢復肩膀活動幅度（Mobility）。🤸‍♀️
今集，就正式進入下一步——循序漸進增加負荷（Progressive Loading）。💪
你會見到我只係用咗一支 2磅重訓練棒。🏋️‍♀️
唔係因為太輕，而係因為 喺呢個復原階段，呢個重量先係最適合我嘅阻力。 ✨
好多人以為復康一定要愈做愈重，但其實真正有效嘅復原，唔係一味追求重量，而係根據身體嘅恢復情況，一步一步、循序漸進咁增加負荷。 💙
💡 物理治療小貼士：
復原唔係比賽睇邊個拎得重，而係用最適合自己嘅方式，慢慢建立力量，令肩膀真正恢復功能。🌿
一齊跟住我嘅復原旅程，了解每一個動作背後嘅物理治療原理。💙
💙 Frozen Shoulder Recovery | Episode 4
The Physio Behind the Exercises: Progressive Loading 🏋️‍♀️
Last episode, we focused on restoring mobility.
This week, it's time for the next step: progressive loading.
I'm only using a 2 lb weighted bar—not because it's easy, but because it's the right amount of resistance for this stage of my recovery.
💡 Physio Tip: Recovery isn't about lifting heavier. It's about progressing smarter.
Follow along as I share the physio behind the exercises—one rehabilitation principle at a time. 💙
#五十肩 #五十肩復健 #肩膀復健 #物理治療 #臨床普拉提 #循序漸進 #復原日記

💙 五十肩復原日記｜第三集

每個動作都有原因：先恢復活動度，再加強肌力 🤸‍♀️
上一集，我先透過核心肌群同肩胛骨訓練，建立一個穩定嘅基礎。💪
今集，就係下一步。
我喺臨床最常見到嘅其中一個情況，就係好多人成日急住做肌力訓練，但其實肩膀仲好僵硬、活動度未恢復。
但其實……
如果肩膀仲未郁得順暢，太早開始強化訓練，好容易令身體繼續用錯代償方式去發力，而唔係真正改善動作。 🤔
所以，喺加入更多肌力訓練之前，我會先專注恢復肩膀舒服、受控嘅活動能力。
今次我做嘅係 Dynamic Child's Pose（動態嬰兒式），幫助改善肩膀活動度，同時增加上背（胸椎）嘅活動能力。✨
呢兩個部位需要互相配合，先可以令手臂過頭動作更加自然、順暢。
留意，我唔會勉強自己拉到最盡。相反，我會每一下都輕輕再伸遠少少，等身體慢慢適應，同時建立信心。 💙
咁樣可以循序漸進恢復活動度，同時減少唔必要嘅痛楚同繃緊感。
💡 物理治療小貼士：
開始拎重量之前，不妨問自己一句：「我而家可唔可以舒服、受控咁完成呢個動作幅度？」
如果答案係「未得」，咁你可能更加需要先改善活動度，而唔係急住加重量。
🎥 我呢個復原系列，每一個動作都有佢存在嘅原因。
我唔單止想同大家分享 *做咩動作，更加想大家明白點解要咁做，希望大家可以更安全、更有效率咁復原。💙
💬 你有冇試過肩膀仲好僵硬，就已經開始做肌力訓練？又或者曾經以為愈早拎重量，復原就會愈快？
歡迎留言分享你嘅經驗，我好想聽下大家嘅故事！👇
❤️ 記得收藏呢條影片，留返做復康時參考，亦可以分享畀身邊正受肩膀痛困擾嘅朋友。
📌 繼續Follow我，一齊見證我五十肩復原之路，一步一步，了解每一個動作背後嘅物理治療理念。
💙 Frozen Shoulder Recovery | Episode 3
The Physio Behind the Exercises: Restore Mobility Before Strength 🤸‍♀️
In Episode 2, we built a stable foundation by training the core and shoulder blade.
Now it's time for the next step.
One of the biggest mistakes I see is people jumping straight into strengthening while their shoulder is still stiff.
But here's the thing...
If your shoulder can't move well, strengthening it too early can reinforce compensation instead of improving movement. 🤔
That's why, before I add more strengthening exercises, I focus on restoring comfortable, controlled mobility.
In this video, I'm using a *Dynamic Child's Pose* to improve shoulder mobility while encouraging movement through my upper back (thoracic spine). These areas work together to create smoother, more efficient overhead movement. ✨
Notice that I'm not trying to force the stretch. Instead, I'm gently reaching a little farther with each repetition as my body becomes more comfortable.
This allows me to gradually restore mobility without provoking unnecessary pain or tension. 💙
💡 Physio Tip: Before you pick up a weight, ask yourself:
"Can I move through this range comfortably and with good control?"
If the answer is no, your body may benefit more from restoring mobility first.
🎥 Every exercise in this series has a purpose. My goal isn't just to show you what I'm doing—it's to help you understand *why* I'm doing it.
💬 Have you ever been told to strengthen a shoulder that still felt stiff? Or did you jump straight to the weights because you thought it would speed up recovery? I'd love to hear your experience in the comments!
❤️ Save this post for your next rehab session and share it with someone recovering from shoulder pain.
📌 Follow along as I take you through every step of my frozen shoulder rehabilitation journey—one exercise, and one clinical reason, at a time.

#五十肩 #五十肩復康 #肩膀痛 #物理治療 #物理治療師 #肩關節活動度 #復康訓練

💙 五十肩復原日記｜第二集 💪
上集講到，點解我復原膊頭會由🏃‍♀️跑步機開始。
今集就會分享我點解開始做 肩胛骨（Scapula）訓練。🤔
你可能會問：「膊頭痛，點解唔直接練膊頭？」
其實，要令肩胛骨穩定咁活動，身體首先要有一個穩固嘅基礎——就係 Core（核心肌肉）。💪
核心就好似地基一樣，地基穩，肩胛骨先可以有效控制，同時減少膊頭代償，令復康更順利。✨
🎥 今集我會同大家分享，點解肩胛骨訓練係我五十肩康復路上重要嘅一步，同埋點解建立核心穩定性係不可缺少嘅基礎！
📲 Follow 我嘅康復日記：
IG：
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💙 Frozen Shoulder Recovery | Episode 2 💪
In Episode 1, I shared why my shoulder rehab actually started with walking on a treadmill. 🏃‍♀️
This episode is all about scapular (shoulder blade) training. 🤔
You might be wondering…
“If my shoulder is injured, why aren’t I just training my shoulder?”
The truth is, effective scapular movement starts with a stable foundation—and that foundation is your core. 💪
Think of your core as the foundation of a house. When it’s stable, your shoulder blade can move and function more efficiently, helping reduce compensation and supporting better shoulder recovery. ✨
🎥 Watch this reel to learn why scapular training—and building a strong core foundation—has been such an important part of my frozen shoulder rehab.
📲 Follow my recovery journey:
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#五十肩 #五十肩康復 #肩胛骨訓練 #物理治療 #復康