REVOREHAB - Vol. 11 Shoulder Press

Today we look at a shoulder press with internal rotation isometric Bias

This is a fantastic exercise to progress rotator cuff activation and strength of subscapularis that everyone forgets to train

It’s not all about external rotation!

The other vital component is the shoulder blade that has a very important posterior tilt that activates the serratus anterior to counteract the effects of gravity on the body!

 

Technique:

  1. Hold a single dumbbell at each end and use the arms to gently squeeze the ends together
  2. Keeping tension on the weight bring the arms in a comfortable arc above the head in a smooth motion
  3. Lower under control and repeat

Aim for 3 X 8-12 repetitions to grow more muscle

Not only is this a great variation from your regular gym programming, it’s also a higher level tendinopathy exercise and a starting point for weights overhead (2 hands for safety first!)

REVOREHAB - Vol. 10 Shoulder Rehab With Cable

This is an advanced shoulder rehab exercise which can be completed with a band or cable as we have done here.

1.     Set shoulder blade by elevating (small shrug up)

2.     The arm rotates back slowly under control using the muscles of the posterior cuff (back of the shoulder)

3.     Return to the starting position with the same level of control

Aim for 2-3 sets up to 20 repetitions for good muscle activation and endurance

Key points:

·      Don’t let the shoulder blade drop down

·      Avoid rushing and losing the technique

·      It’s better to control small ranges of motion then increase when ready

·      Start light and build resistance, as this exercise is very difficult!

This is a great exercise used at Claremont Football Club in preparation for marking overhead and spoiling after shoulder injury.

Our physios at Claremont have the ability to help tailor your rehab to the equipment next door at the gym. So call us or book in with Dan to get started!

REVOREHAB - Vol. 9 Shoulder Shrug Exercise

This is a fantastic exercise for shoulder rehabilitation, neck and upper back complaints to build control, activation, strength and muscular endurance. We're using the cable here to assist with control. 

It’s a great approach to combating the effects of gravity, slouched postures and prolonged sitting commonly seen in todays society.

This is how we do it:

  1. Hold on to a light cable on a low setting to begin with.
  2. Bring the shoulder blade back gently into retraction and maintain this position throughout the exercise
  3. With the arm straight at a 30 degree angle shrug the tip of the shoulder up towards the ear. This angle is optimal in training the upper trapezius and the assisting serratus anterior muscle.
  4. Slowly lower back down smoothly under control without shuddering or shaking

Aim for 3 sets up to 20 repetitions as a warm up exercise on each arm.

This can also be completed using light dumbbell weights, resistance bands or a barbell with both hands for variation.

REVOREHAB - Vol. 8 BOSU Jumps

Do you Bosu?

This is a high level landing technique using the Bosu. This involves significant single leg strength and control, high level balance and is a great return to sport exercise

For safety: ensure that the Bosu is supported against the wall and basic gluteal, balance and strength exercises have been completed first!

  • We are focusing on jumping and landing technique with change of direction thrown in as well.
  • Jump onto the BOSU off the outside leg, push off the (opposite) inside leg and spring off the ball landing back on the outside leg.
  • Focus on a strong landing with the knee in good alignment, the hips level and a strong trunk, avoiding side flexion
  • Complete up to 8 repetitions or until the technique drops, then change sides.

Perfect Practice Makes Perfect

 Quality is key with this one!

REVOREHAB - Vol. 6 Monster Walk

This is a gluteal activation exercise that is good to include in a warm up. It combines lateral movement and angular work required in many sports. It's also a great exercise for change of direction athletes involved in dynamic sport such as soccer, footy or basketball.

  1. The band can be placed above or below the knee to begin with
  2. Push down through the back leg and away using the same stance leg for propulsion
  3. Big to bigger motion through the legs means that there are no narrow feet at any point in this exercise
  4. Trunk stays strong and upright
  5. Movement is on a 45-degree angle (across and forwards) diagonally
  6. Then completed on a 45-degree angle (across and back)

We use a 5-10m area and complete 3-5 laps back and forth

To make the exercise more difficult the band can move lower down the leg, the movement can be completed quicker (more power) or complete it with a slightly heavier band

 

REVOREHAB - Vol. 5 Crab Walk

Crab walks target Gluteus Maximus and Minimus and are important for hip and knee function. 

1 - Place a resistance band just above the knees tight enough so it stays up by itself. For most makes of resistance band, the colour denotes the degree of tension. Your goal is to use a tension that causes fatigue by 8 steps. As you get stronger (i.e. when can do more than 5 x 8 steps) you will need to progress to a different colour band.

2 - Open the legs to slightly wider than hip width apart and turn the feet outwards. Now stretch the band by rotating the thighs outwards, so that your knees are in line with your feet. In doing so, you should feel the glute muscles contract.

3 - Keeping the knees rotated outwards and tension on the band, lower yourself into a slight squat position, sticking  your  bottom out behind you as if you were about to sit down.

4 - Keeping your upper body still, take a half step sideways against the resistance of the band. Make sure the other leg stays still, pushing out against the band.

5 - Now take a half step inwards with the opposite leg, making sure that you do not step too far (the resistance band needs to stay tight).

Repeat this series of steps in a slow, controlled motion, ensuring the inner foot does not spring in, keeping tension in the band. When you have done eight steps in one direction, come back with the other leg leading. Aim for five, then increase distance or number.

If your gym doesn't provide Theraband or you're wanting lengths of your own, we have this available for purchase in a variety of colours and resistance.

REVOREHAB - Vol. 4 Wall Lunge

One Up Wall Lunge

Great exercise rarely seen in a traditional gym setting.

Most people will have seen or tried the back foot on the floor or on a bench. This wall variation allows for the back leg to work into extension providing some added stability to the exercise and a different postural challenge!

The movement:

  • Weight is lowered directly down (vertical drop versus any back and forth movement)
  • The knee doesn’t translate forward over the toes, so the shin remains relatively upright the whole time
  • Ensure the knee stays straight and doesn’t roll in to the middle
  • Also focus on keeping a level pelvis  (Don’t let the opposite side of the pelvis drop or the trunk flex to the side)
  • You will be working your quads, gluteals and trunk muscles with this one!

Comfortable range and depth only

If you’re going well add dumbbells in both hands for added difficulty

REVOREHAB - Vol. 3 Glute Strength pt. 2

Split gluteal bridge on the wall:

Used as a progression from a double leg glute bridge exercise. A nice link towards single leg activity from simple double leg exercises.

  • Push elevated foot into the wall (Like a leg press)
  • Push bottom foot into the floor (Standard bridge movement)
  • Posterior pelvic tilt to flatten the lower back
  • Drive force through both feet
  • Lift the hips to feel a glute squeeze
  • Lower under control and relax at the bottom
  • Repeat until fatigued or reduced quality

Then complete on the other side

Progression is to a single leg glute bridge exercise

REVOREHAB - Vol. 2 - Glutes

Vol. 2 - Glutes

Glute Bridge 

This a great exercise for activating the glute muscles. It can be used as part of a warm up & is particularly good for those of us with lower back pain. 

Lie on your back, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms up. 

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze the glutes. Make sure weight is evenly distributed between feet and is predominately in the heels of your feet. 

Hold your bridged position for a couple of seconds before slowly lowering back down. 

If this causes some back pain, don’t lift hips so far off the ground. 

Perform 3 sets of 10-12 reps.

REVOREHAB - Vol. 1 - Balance

The Y Balance Exercise

A dynamic single leg balance test

This is a simple and reliable test to compare left and right sides for ankle flexibility, core and lower limb control as well as single leg strength

It can be used as a return to sport test or as part of a single leg balance/ proprioception program. 

How to do the exercise:

·      Place hands on hips

·      Bring one foot forward as far as possible, tap the ground without losing balance and return to the starting position

·      The athlete then reaches 45 degrees in a posterolateral direction and completes the same toe tap then returns to the starting position

·      They then reach 45 degrees in a posteromedical direction (bowling pose) and return to the start

·      Compare the distances of left and right in each direction

·      As an exercise athletes can complete 3-5 reps on one foot, then complete on the other side

Make sure each direction is symmetrical to reduce your risk of future injury and a safe return to sport!

Check out an earlier blog from Dan on the importance of ankle mobility here.

REVOREHAB - Intro with Dan Webster

Join Dan & Anna in a weekly series of videos as they take you through some simple to more advanced rehab exercises in collaboration with our mates at Revo Fitness Claremont to get you back doing what you love sooner and stronger. 

Dan & Anna are available for appointments for physio treatment and exercise specific rehabilitation at our Claremont clinic all week. Booking is easy online or calling our clinic. 

“There’s no point being the fittest bloke in rehab”

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Written by Daniel Webster - Senior Physiotherapist

Round 1 of the WAFL season is back this Easter weekend as the mighty Tigers take on West Perth at HBF Arena. Last weekend with the AFL season already underway Claremont Football Club celebrated the success of three old Tigers who débuted in round 1: Bailey Banfield (Fremantle), Zac Langdon (GWS) and Jake Waterman (West Coast) which makes for an exciting year of legends in the making.

At CFC the boys started their offseason program as soon as last season ended. We completed a medical and biomechanical screen for each player at our new Claremont clinic and identified any recent or niggling injuries and from this could set structured individual plans to best prepare for the pre-season period as a group. What I’ve seen over the years is that stronger, fitter and more efficient players are less likely to be injured and facilitates both individual and team success. 

We have the philosophy at Tigerland, led by head coach Darren Harris, of getting players not just fit to play, but fit to perform as they return from injury.

Players have also completed regular work in the Claremont Pilates studio with high-level gluteal, core and single leg control exercises focusing on running, cutting and landing mechanics.  The pre-season is all about preparation, building a better athlete, setting good workout habits and culminates in frequent high workloads for a durable and resilient team.  Research shows that consistent high training loads and those who do a pre-season are actually protected from injury.   The rehab group has worked incredibly hard, improved their fitness levels, and successfully got back into training to work on their craft. 

After a sensational pre-season in our new state of the art facility we’re well and truly ready for Round 1 and excited to see some of the magic our team this year can produce.

#gotiges

Daniel offers full musculoskeletal screenings as well as thorough strength and rehabilitation programs specifically designed for you.