BIG TOE EXTENSION

Mobilising the big toe into extension prior to strength training or foot/ankle rehabilitation will be useful to improve foot supination, arch support and overall arch motion. It is an important part of the windlass mechanism, by which the plantar fascia supports the foot during weight-bearing activities. General prescription: 2-3 sets, 10-15 reps each side.

THORACIC EXTENSION (PRONE KNEELING BENCH)

This exercise will be useful to improve thoracic extension in the short-term prior to strength training. It will improve shoulder mobility if a lack of extension is the cause of the limited range of motion. The exercise itself will not improve ROM long-term, but the short-term improvement will allow training and strengthening in deeper ranges, […]

THORACIC ROTATION (3-PT)

Using this exercise will help improve thoracic rotation and shoulder mobility in the short-term and will be useful prior to strength training, if there are mobility deficits present that are limiting shoulder range of motion. The exercise itself will not improve ROM long-term, but the short-term improvement will allow training and strengthening in deeper ranges, […]

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 […]

ANKLE MOBILISATION (BANDED)

Using this exercise will help pull the ‘talus’ bone down whilst going into dorsiflexion to improve range of motion at the ankle (if that is the cause of reduced 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 long-term improvements. In […]