ADDUCTOR SQUEEZE (FOAM ROLLER SEATED)
This exercise will train the groin in its shortened position and help improve low load strength and endurance, along with improving hip mobility via internal rotation. General prescription: 4-5 sets, 10-45s.
RIB MECHANICS AND BREATHING
This demonstration will give you an insight on how to stack your ribs over your pelvis by ‘compressing your ribs’ and how to control your trunk. These abilities will improve joint range of motion and mobility in training by allowing you to control your centre of gravity but also minimise compensations in the lower back […]
SEATED 90’S
Using this exercise will help improve hip internal and external rotation in the short-term and will be useful prior to strength training, if there are mobility deficits present that are limiting hip mobility. The exercise itself will not improve ROM long-term, but the short-term improvement will allow training and strengthening in deeper ranges, leading to […]
INTERNAL ROTATION SPLIT SQUAT
This exercise will be useful to improve internal rotation and flexion of the hip in the short-term in early rehab, prior to strength training and/or running. The exercise itself will not improve ROM long-term, but the short-term improvement will allow training and strengthening in deeper ranges, leading to long-term improvements. In the long-term, it will […]
HIP INTERNAL ROTATION (4-PT)
This exercise will be useful to improve internal rotation of the hip in the short-term in early rehab, prior to strength training and/or running. The exercise itself will not improve ROM long-term, but the short-term improvement will allow training and strengthening in deeper ranges, leading to long-term improvements. In the long-term, it will be important […]
HINGE (WALL FOAM ROLLER)
Using the foam roller as a reference to push into whilst hinging will help improve and encourage internal rotation of the hip. This can be useful to improve mobility at the hip in squatting, hinging and lunging motions. The exercise itself will not improve ROM long-term, but the short-term improvement will allow training and strengthening […]
HIP SIT-BACKS
Using the hip sit back will help mobilise your hip (flexion) and groin (abduction of straight leg). You can use this prior to gym/running or in early rehab when necessary. The exercise itself will not improve ROM long-term, but the short-term improvement will allow training and strengthening in deeper ranges, leading to long-term improvements. In […]
