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Infinite Health

πŸš‘ TIPS on  #rehab  #injuryprevention  #prehab πŸŽ“ Experts in Spinal & Sports πŸ’‘ Don't pop that πŸ’Š, get that πŸ’‰ or resort to the πŸ”ͺ 🏨 Chatswood & N Sydney

http://www.infinitehealthgroup.com.au/
3 hour ago

πŸ€• Back pain with squats? πŸ€• - Today, we are going to give you guys a few generic tips that WE think can help those suffering from back pain with squatting. - Let’s get to it: 1️⃣. Loop band around knees πŸ”₯ will help to prevent collapsed/valgus knees & help maintain equal knee/hip alignment, further reducing a right or left excessive loading bias on the lower back. 2️⃣. Dowel between feet πŸ”₯ will ensure central body alignment, allowing a 50/50 weight distribution between the left and right knees, hips and lower back. 3️⃣. Heels raised πŸ”₯ can help maintain an upright spinal posture= decreased force going through the lumbar spine. 4️⃣. Low bar squat πŸ”₯ mechanically, more weight will be placed onto the posterior chain (glutes/hamstrings), therefore decreasing excessive loading of the lower back. - 🚫 So, give the above suggestions a crack and please leave a comment if you found any tips to help be effective with reducing your pain! - TAG A MATE WITH BACK PAIN WHEN THEY SQUAT! - Written by: Aaron James (Physiotherapist)

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1 day ago

Want to improve your shoulder mobility❓ - For the shoulder joint to remain healthy, we need to ensure stability is established throughout the entire motion of the joint. For a lot activities at the gym and across some sports we are in an overhead position. These exercises are designed to prevent injury by allowing us to safely and effectively enter end range shoulder position πŸ‘Š - So before hitting the gym to build those shoulder boulders πŸ‹οΈβ€β™‚οΈ, serving up an ace in tennis 🎾 or for builders doing lots of overhead tasks at work, give these shoulder exercises a go! - πŸ”½ 1️⃣ Single arm dead hangs ✊ : Use the weight of your body to stretch out your pecs and lean to the opposite side to target those lats 2️⃣ Supine dumbbell external rotation holds off bed: Stretches the muscles at the front of our shoulder and chest and helps us in those overhead positions. 3️⃣ Shoulder CARs (controlled articular rotations): Develops control of our shoulder through a full range of motion πŸ™‹β€β™‚οΈ - Disclaimer 🚨 These are progressed exercises and should not give you any pain or feelings of instability, so if you have acute shoulder pain please contact your local physiotherapist - Written by Stathis Callintzis (Physiotherapist)

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2 day ago

Knee pain or instability? Try these!πŸ’ͺ - TAG a friend with knee pain! πŸ™‹β€β™‚οΈπŸ™‹β€β™€οΈ - Here are a few simple yet effective exercises for people lacking knee control/stability in inner range (as the knee is almost straight) and as a result may have pain with walking, running, up/down stairs, or feelings of knee instability 😩 - Although traditional functional training like squats, lunges, step ups etc are greatπŸ‹οΈβ€β™‚οΈπŸ‹οΈβ€β™€οΈ, they primarily focus on mid range of movement where the muscles tend to be strongest (& can generate the most force). This is due to the amount of leverage that is placed on the knee joint when you are deep in your squat (largest amount of leverage), as opposed to when you are almost back to standing (least amount of leverage). - As a result, even if you are squatting 100+kg, your inner range knee control could still be poor, which may still create a weak link in your movement 😳 - These 3 exercises will target the inner range in different ways: 1️⃣ Foot forward: Targets the end of swing phase (deceleration), transitioning to the start of stance phase (foot flat on the ground) 2️⃣ Foot back: Targets the knee during push off phase 3️⃣ Downward dog position: Synergistic concentric contraction of agonist (quads) with eccentric lengthening of antagonist (hamstrings) in fully lengthen position. - Give these a try if you have knee pain and let us know how you go!πŸ€Έβ€β™‚οΈπŸ€Έβ€β™€οΈ - Written by Pat Hughes (Exercise Physiologist)

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3 day ago

With the Aus Open πŸ‡¦πŸ‡Ί currently underway here's some previous tennis pre/rehab exercises! - TAG a friend who plays tennis! 🎾 Who are your winner predictions? πŸ€” - Reposted from  @infinitehealthteam - 5 exercises for injury prevention: Tennisβ—πŸŽΎ - Here are 5 essential exercises you can do to decrease your INJURY RISK on the court in order to keep slaying all your opposition players 😜 - 1️⃣ Supine lying throw and catch - this eccentrically strengthens the internal rotators during the catching phase and concentrically strengthens them during the throwing phase. This is vital for the serve! - 2️⃣ Prone drop and catch - this targets eccentric control of the external rotators during deceleration (i.e. follow through on a serve). - ⚑⚑As tennis is a dynamic sport, your shoulder stabilisers need to be strong in a similar manner, so it is it important to incorporate reactive stability exercises such as these… rather than just your typical cable IR & ER exercises!πŸ”₯πŸ”₯ - 3️⃣ Pulley rotations FH & BH - this exercise works on your kinetic chain, developing force from the ground up (I.e swinging through your hips) so that your shoulder and arm have to do less… which will decrease upper limb injury risk! Placing the cable across your hips will cue you to drive through more with this area. - 4️⃣ Hurdle hops - this improves your lateral ankle stability in combination with a tennis specific movement (which also acts as an external pertubation to further challenge your balance). Perform for both forehand and backhand. - 5️⃣ Banded step outs - a multidirectional πŸ”„ exercise that will further activate and strengthen your hips in a tennis specific movement (open & closed stance groundstrokes). This will decrease your injury risk at the hip, knee, ankle and lower back!πŸ˜±πŸ€— - Incorporate these exercises into your INJURY PREVENTION program for tennis 🎾 - Writen by Patrick Hughes (Exercise Physiologist) @ausopen2019

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4 day ago

Sore glutes you say? πŸ‘ - Just getting back into the gym after the holidays? New year, new you right? Love it πŸ‘Š. BUT, whilst you’ve been kicking back over the festive season, chances are things have tightened and become pretty sore πŸ˜‘ The glutes being a very common area! - The fix? Stretch, self release & strengthen!πŸ’ͺ So, here are our 3 gems to prevent them peaches from tightening and becoming painful when getting back into the swing of your training routine: - 1️⃣ Self glute release with a massage ball: roll up, down and all around! 2️⃣ Piriformis glute stretch on a chair/bench: bend your stance knee to intensify the stretch. 3️⃣ Fire hydrants with a loop band: at a 45 degree angle and also behind the body. - Tag your mum, dad, bro, sis, friends or whoever! Spread the knowledge to those who could benefit! πŸ’ͺπŸ’ͺ - Written by: Aaron James (Physiotherapist)

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5 day ago

Improve your hamstrings performance!⚑πŸ’ͺ - Currently suffering from discomfort in your hamstrings when sprinting, decelerating, coming to an abrupt stop or are undergoing late stage hamstrings rehab? If so, these ones are for you❗ - In order to stay injury free and perform optimally in sport your hamstrings must be able to ‡️ : - πŸ”Ά concentrically contract forcefully ➑️ aiding in hip extension and creating knee flexion as we push off in our stride πŸƒβ€β™‚οΈπŸƒβ€β™€οΈ πŸ”Ά eccentrically control fast knee extension ➑️ preventing the knee from coming into hyperextension during our swing phase or when kicking a ball ⚽ πŸ”Ά Absorb deceleration forces when coming into an abrupt stop from a sprint πŸ›‘ - So, give these explosive single leg hamstring bridge exercises a go which work on exactly that! - 1️⃣ - SL hamstring bridge with speed 2️⃣ - SL hamstring plyo bridge with β€˜catch’ 3️⃣ - SL hamstring plyo bridge with β€˜continuous’ contraction - TAG a friend who should try this! πŸ™‹β€β™‚οΈπŸ™‹β€β™€οΈ - Written by Pat Hughes (Exercise Physiologist)

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6 day ago

Knee Flexion Stretch! ✌️ - Today’s vid is a quick and easy way you can improve your knee flexion. We’ve been trying this out on some of our knee rehab patients with great improvements so thought we’d share it!πŸ•Ί - Flexion knee gapping is a technique where an object is placed in the hinge (back) of the knee and the joint is closed (flexed) over it. The object acts as a wedge, gapping the joint as the knee is brought into full flexion. Essentially, gapping is a self mobilisation technique you can try in order to make your joints more mobile/flexible (in this case, the knee) πŸ‘¨β€πŸŽ“πŸ€“ - Give these two variations a go if you have stiff knees (post surgery or injury), including if they feel stiff at the bottom of a squat as well! πŸ‹οΈβ€β™‚οΈ - TAG a mate who should try this!πŸ‘ - Written by Pat Hughes (Exercise Physiologist)

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7 day ago

The boys from Hybrid PR showing us 3 simple drills to improve your squat depth, technique and overall mobility. As mentioned in their post, soft tissue massage often isn't the answer to improving lower limb mechanics (especially long-term). Thus, this is where movement specific drills need to come in!πŸ•ΊπŸ‹οΈβ€β™€οΈ - Tag a friend who could benefit from this! - @regrann_app by  @hybrid_pr - Hate to break it to you guys but unfortunately a deep tissue/sports massage doesn't solve or correct movement issues. You must do movement specific drills in order to "fix" your issues. Some other areas that are necessary to look into are breathing patterns, strength and diet!

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8 day ago

Check out this insight into some knee rehab post arthroscopic (key hole) surgery with  @mancity striker  @10aguerosergiokun back in April 2018 βš½πŸ‘ŒπŸ’― - Reposted from  @10aguerosergiokun - Two weeks recovering in Barcelona. Sticking to the planned treatment. Making progress every day πŸ’ͺπŸ½πŸ€™πŸ½

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9 day ago

Back to work self releases! πŸ‘¨β€βš–οΈπŸ‘©β€βš–οΈ - Following on from a similar theme to our last post, we have put together a series of self releases which WE think are the most important for YOU 😁 in the return to work! - So let’s get into it πŸ‘‡: 1️⃣ - Dowel pec release: with shoulder flexion/extension & internal/external rotation. 2️⃣ - Dowel hip flexor release: with active hip flexion/extension. 3️⃣ - Upper traps/levator scap release: with active shoulder flexion/extension & abduction/adduction. 4️⃣ - QL/lumbar MB release: with active hip flexion/extension. - 🚫 DISCLAIMER: whilst these releases are more aggressive & uncomfortable to execute compared to the stretches in our previous post, they do the job damn well πŸ’ͺ😎 - Written by: Aaron James (Physiotherapist)

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11 day ago

Back to work stretch routine! πŸ‘¨β€βš–οΈπŸ‘©β€βš–οΈ - Hopefully most of you are all now back to normal work routine, probably sitting down for god knows how many hours 😏😝. So, here’s a stretch routine that you can do at work to prevent those common areas such as your neck, upper & mid back, hips and legs from stiffening up again! πŸ’₯ - 1️⃣ - Neck stretch: active assisted 2️⃣ - Spinal flexion/extension & segmented flexion/extension stretches 3️⃣ - Seated glute + piriformis stretch 4️⃣ - Hamstrings + sciatic nerve stretch - Give these stretches a go whilst completing work tasks (if you have the multitasking skills for it 😜) or upon the completion of a big work task (yayy, you get to reward yourself with stretching!πŸ˜‚). - TAG a friend who SITS DOWN for work and share the knowledge! - Written by Pat Hughes (Exercise Physiologist)

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12 day ago

Bulletproof your HIP FLEXORS for running!πŸƒβ€β™€οΈπŸƒπŸ‘Š - Today we’ve got a few exercises for you that will strengthen your hip flexors. Having strength in your hip flexors is not only important for running (as every time you drive forward with your knee they are being worked), but having weak or shortened hip flexors can also be linked to knee pain and low back pain πŸ˜©πŸ™…β€β™‚οΈ - So, give these exercises a go! πŸ’ͺ‡️ 1️⃣ - Standing cable hip flexion β†’ increase range when able to 2️⃣ - Forward & backward stepping lunge with hip flexion emphasis (great for straight line runners) 3️⃣ - Multiplanar fwd & bwd stepping lunge with hip flexion emphasis (great for any multidirectional athletes!) - The advantage of using a pulley machine for this is the varying degree of load that you can place through your hip flexors, whilst also acting as an external pertubation to throw you off balance when lunging out in multiple directions πŸ”„βš½πŸ€πŸŽΎπŸ‰ - TAG a friend that would benefit from these!πŸ™‹β€β™‚οΈπŸ™‹β€β™€οΈ - Written by Pat Hughes (Exercise Physiologist)

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