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 […]

DORSIFLEXION MOBILISATION (PLATE)

This exercise will be useful to improve dorsiflexion of the ankle 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 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 […]

CABLE ALTERNATING ROW

This exercise will be useful to improve thoracic rotation and mobilise protraction and retraction of the shoulder blades prior to strength training. It can also be used as a rehab drill for anyone needing to improve their upper spine and shoulder blade movement. The exercise itself will not improve ROM long-term, but the short-term improvement […]

BIG TOE EXTENSION CALF RAISE

This calf raise variation can be used to progress from big toe extension mobilisation in rehab, to now beginning to strengthen the plantar fascia under load whilst consolidating the extra mobility. General prescription: 3-4 sets, 6-12 reps.

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, […]