infinitehealthteam infinitehealthteam

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Infinite Health  Bitesize πŸ“½οΈ on #physiotherapy #rehab #injuryprevention #prehab #Spinal #Sports 🏨 Clinics in North Sydney & Chatswood... more soon 🀞

SPINAL STRENGTHENING πŸ’ͺπŸ’ͺ
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If you have sought treatment after having low back pain 😫, chances are (hopefully) you would have been taught some variation of the above exercisesπŸ€—. Why? After an injury the strength typically doesn't automatically return on its own, and you would also most likely have developed a compensated movement pattern while trying to avoid painful movementsπŸ˜‰.
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That's where these low level exercises come in. When introduced after soft tissue healing has occurred, they are a SAFE & FANTASTIC way to rehabilitate the STABILITY & STRENGTH of the spine and retrain movement patterns!! πŸ™πŸ‹οΈβ€β™‚οΈ
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These advanced exercises that we've come up with are something to try if the low level ones have gotten too easy or boring 😴 after a couple of months. Some are harder than they look… but nothing worthwhile is ever easy, right? 😜 Focus on quality of movement (form) and slowly build up the reps!
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TAG a mate who may benefit from these! πŸ™‹β€β™‚οΈπŸ™‹β€β™€οΈ
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Written by John Lee (Physiotherapist)

Very funny and informative post on proper shoulder positioning and rotator cuff strengthening! πŸ‘ŒπŸ’ͺ
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Reposted from @rehabfix - βœ”οΈπ‘πŽπ“π€π“πŽπ‘ 𝐂𝐔𝐅𝐅 π‘π„π‡π€πβœ”οΈ
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πŸ’₯ Still waiting for that rotator cuff exercise to help? Well stop and do something about it! The classic exercise shown can be good for some people, however it is only strengthening a muscle and not a movement pattern. If you enjoy that exercise then that’s fine, but at least make sure your set up is appropriate and keep the shoulder back. If you want to advance the exercise to start changing the function of your shoulder then try these 2 new exercises!
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1️⃣ Ext Rotation Punch: get some resistance on the band, begin to externally rotate, but now keep the angle of your elbow and rotate through the shoulder to punch towards the ceiling. This is still activating the infraspinatus muscle but in a more dynamic way.
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2️⃣ Standing Rotation: turn and face towards the band, raise the arm out to 90 degrees and keep the elbow bent at 90 degrees. Now externally rotate the shoulder so that the hand is pointing towards the ceiling.
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πŸ‘¨β€βš•οΈ- Grant Elliott future Dr.
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πŸ‘£ follow @rehabfix
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π™‚π™šπ™© 𝙔𝙀π™ͺ𝙧 π™π™žπ™­!
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Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment!

πŸ’₯ Strength training for asymmetries! πŸ’ͺ
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Today we have some SHOULDER strength training exercises that are targeted at correcting some common strength-based asymmetries we see in the clinic. The following exercises are based around strengthening the shoulder posterior cuff, particularly the external rotators, which tend to be weaker than most gym-goers internal rotator cuff muscles. You might also see a difference in strength between your R to L side, which unilateral training can help with as well!
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Here are 4 great shoulder exercises that you can try to target your external rotators whilst globally strengthening your shoulders in the process!
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πŸ”Έ Half kneeling BUKP with cable external rotator cuff emphasis
πŸ‘¨β€πŸ« Insight: The posterior shoulder cuff is stressed more so than a normal bottom up kettlebell press, due to the external rotator cuff muscles having to resist the constant pull of the cable machine
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πŸ”Έ Tall kneeling cable bar press with forward pull
πŸ‘¨β€πŸ« Insight: This exercise places our shoulder muscles on constant tension, particularly our external rotator cuff muscles, as they work hard to not let your wrists/forearms collapse forwards as you press the cable bar up and down.
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πŸ”ΈDumbbell cuban press on incline bench
No this exercise doesn’t involve cuban cigars 🚬 but it will have you huffing and puffing afterwards πŸ’¨
πŸ‘¨β€πŸ« Insight: The 3 part movement specifically targets each group of muscles around our shoulder (extensors, external rotators and flexors)
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πŸ”Έ Landmine press:
πŸ‘¨β€πŸ« Insight: A more functional unilateral overhead movement, possessing all of the benefits of the previous exercises and allows you to focus on building pressing strength on your potentially weaker side.
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Let us know what your favourite shoulder strength exercise is πŸ‘‡
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Written by: Stathis Callintzis (Physiotherapist)

Single leg deadlift with cable pull!
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Here is a quick and simple exercise you can add into your legs program to add more bang for your buck with your single leg training πŸ’ͺ
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This exercise not only trains single leg stability and strength as your other single leg deadlift variations will, but has the added benefit of particularly challenging your trunk stabilisers. As you pull down with the cable handle, hip hinge and come into your deadlift position, your deep core muscles have to really πŸ”₯πŸ”₯ in order to resist your ribs flaring and your spine overextending πŸ™…β€β™€οΈπŸ™…β€β™‚οΈ
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It also has the bonus benefit of working your upper back muscles during the pull, which can potentially improve or cue better posture for when you run! πŸƒβš‘
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This exercise would be great for runners/running based athletes as it can used to cue more core engagement during a running-specific motion for sport βš½πŸ€πŸŽΎπŸ‰πŸˆπŸ’
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Give this πŸ’Ž a go next legs day and TAG a friend who may benefit from this! πŸ™‹β€β™‚οΈπŸ™‹β€β™€οΈπŸƒβ€β™‚οΈπŸƒβ€β™€οΈ
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Written by Pat Hughes (Exercise Physiologist)

Foot speed goals/10 πŸš€βš‘ What do you do to increase your speed on the pitch? πŸ‹οΈβ€β™‚οΈπŸƒβ€β™€οΈ
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TAG a friend who thinks they're this quick 😜
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Reposted from @iamluisbadillojr - Do you still think I fast forward YES OR NO❓

πŸ”₯ Strengthen your neck πŸ”₯
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Try these strength exercises if you are currently experiencing neck pain, or are just generally tight/stiff. Strengthening (as well as stretching) can help to reduce or alleviate these symptoms. Remember, strength= stronger and more resilient muscles! πŸ’ͺ
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πŸ€™ 4 point kneel theraband chin tuck: gently cue yourself to push your chin TOWARDS the ceiling into the band (or think of making a double chin). Release, and slowly control the movement back to the start position.
πŸ€™ Foam roller active extensions: press your neck into the foam roller. Keep this tension into the roller whilst you roll your chin towards the ceiling and then back down towards your chest.
πŸ€™ Isometric neck holds: lightly press your neck into a towel or ball until you can feel the muscles at the rear & side of the neck contract. Hold for 10 seconds on and then 10 seconds off. Progress yourself to 20 seconds when able.
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Written by: Aaron James (Physiotherapist)

Jumper's Knee Taping πŸ˜„πŸ‘
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Try this method of taping if you feel pain below your kneecap when jumping, landing or quickly changing direction.
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This taping technique applies pressure firmly and directly onto the patella tendon, shortening it, thus reducing its ability to lengthen out completely which is where if not 100% or injured, the tendon may be more vulnerable. This can be a useful technique when trying to fast track return to sport, or for reducing discomfort as much as possible when doing so.
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A few useful tips:
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1️⃣ Make sure to place the strips of tape as shown in the video between kneecap and the shin bone.
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2️⃣Ensure to pull each strip of tape tight across the same point.
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3️⃣ If you start to get any itchiness, soreness and/or pain around or under the tape then remove it gently to avoid a skin irritation.
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Give it a go and see if it helps your knee! TAG a friend πŸ‘¬ that may benefit from this❗
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Written by: Darko Bejakovich (Physiotherapist)

🚨 Reduce your valgus collapse❗️
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Does your knee collapse inwards when performing lower limb movements❓❓
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If so, you may be increasing your risk of potential injury and knee pain
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Why is this happening? πŸ€·β€β™‚οΈ
➑️ Most likely the muscles in the hip (abductors) aren’t strong enough or have a lack of neuromuscular connection to help stabilise the joint (hip) and in turn the knee to hip/ankle alignment is compromised.
➑️ Less commonly it can be caused by local weakness at the knee or foot/ankle resulting in that knee dropping inwards.
➑️ A lack of movement awareness can also be a predisposed factor for developing knee valgus.
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This issue can generally be treated by developing localised strength to the areas of weakness, as well as improving motor control and movement patterning πŸƒβ€β™‚οΈ
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Try these exercises to help build strength at the hips and HOPEFULLY improve your movement patterning:
πŸ”Έ Fire Hydrants
πŸ”Έ Forward and backward stepping lunge w/medial powerband pull
πŸ”Έ Lateral step up
πŸ”Έ Squat w/medial powerband pull
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The powerband exercises are designed to pull your knee inwards, creating the mistake we are trying to correct. By resisting this, you may create an increased amount neuromuscular connection/activation to the muscles that bring your knee out, i.e. your hip abductors.
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Tag a friend who may benefit from this! πŸ¦΅πŸ‘‡
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Written by: Stathis Callintzis

Check out this partner training drill for football! ⚽ Great use of lower body power, footwork and sport specific skills all in the one! πŸ‘ŒπŸ’―
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Could you and a mate pull this off? πŸ˜‰
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Reposted from @dg3_soccer - Who’s your training partner...Give this a try βœ…
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This routine is slick with a great finish at the end. Good stuff from @_sg_soccer

Acute Muscle Contusion management❗❗ 😣
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Muscle contusions or β€œcorks” are bruising/swelling following a direct blow to a muscle, usually during sport πŸ€Όβ€β™‚οΈπŸ’ͺ. Muscles contusions generally take 2-3 weeks depending on how severe the injury. As a rough guide: Mild - 13 days, moderate - 19 days, severe - 21 days.
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The goal for the first 24-72 hours is to follow the R.I.C.E method (as shown above) to reduce any further damage, limit excess swelling and reduce pain to help promote healing.
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Things to AVOID in the first 24-72 hours are heat πŸ”₯, alcohol🍻, running/exerciseπŸƒβ€β™‚οΈ and massageπŸ’†β€β™€οΈ as these increase swelling and bleeding and may also cause further injury/damage to the area.
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Let us KNOW if you found this helpful and TAG a friend that may need this info. πŸ‘«πŸ‘¬πŸ‘­
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Written by: Darko Bejakovich (Physiotherapist)

πŸ’₯Acute stage calf rehab! πŸ’₯
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OUCH! Strains definitely don’t tickle by any means😩. So, don’t sit around resting it and expecting it to recover back to 100% by itself😏. Instead, here is a basic GUIDE to rehabbing your calf in it’s early recovery phaseπŸ’ͺπŸ‘‡
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Beginner level acute calf rehab:
βœ”οΈ Calf stretch with KB: hold for x30~45 seconds.
βœ”οΈ Double leg heel raise w side rocks: complete 10 rocks per side, or according to the pain response.
βœ”οΈ Single leg isometric hold: aim for 10, 20 or 30 seconds if you are able to push yourself within a comfortable pain threshold.
βœ”οΈ Double leg wall sit with heel raise: works the soleus compartment of the calf> focus on control for the up and downward phase.
βœ”οΈ Single leg balance 4 point cone taps: will begin to gently stress and load the calf + help to regain ankle stability. If this is too sore, then decrease the amount of knee bend & distance you are reaching in.
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Please note that all of the above exercises are best prescribed as per a PAIN RESPONSE dosage. If it is too sore, then simply don’t do it! Find a level which is comfortable for yourself, and progress from there.
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Tag a friend who would benefit from this!.... Or who has small calves πŸ˜‰πŸ˜‚
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Written by Aaron James (Physiotherapist)

Really interesting stuff! Try this technique out the next time you lunge! πŸ”₯πŸ”₯
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Reposted from @coacheugeneteo - When you realise you've been doing Lunges wrong your entire life - Try this out and watch your Quads blow up.
I spent years performing most of my single leg exercises without realising the importance of the rear leg. It's not just about balance or stability, that rear leg should be applying just as much force to contract through whatever exercise you're doing.

Doesn't matter if you're doing a Bulgarian Split Squat, Walking Lunges, Stationary Lunges or anything in between - start shifting your focus to the rear leg and see what you start feeling.

Gold Coast, thank you so much for another incredible weekend. A big thank you to @nathanwallace_ @sophie_guidolin for hosting me @holdyourown_gym and @megkae for helping to set everything up.

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