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Gluteus Maximus Strength – Glute Bridges
Glute Bridge progressions to address gluteus maximus strength deficits. You should feel these working your glutes (bum!) You should aim to eventually do 20-25 single leg bridges so your glute is burning!!
Gluteus Medius (posterior) clam strength exercise
There are 2 parts to the gluteus Medius muscle. An anterior (front) and posterior (back) part. This exercise target's the posterior part. Aim for 3 sets of 10-15. Rest for 30 second. You should feel it working the side of your buttock.
Late Stage Shoulder Stability Exercises after Subluxation
You should only try these once you have a basic level of strength of your rotator cuff. Try to aim for 3 sets of 12-15 3 x per week.
Calf Strength
Each time we land when running the calf has to absorb 2-3x your bodyweight. The calf complex also provides up to 60% of our shock absorption when walking/running! Having big, strong calves is a necessity to prevent injuries and improve performance especially for...
Hamstring Tear Rehab Exercises (Stage 1-2)
These exercise progressions are designed for a Grade 2 Hamstring Tear. They should be close to pain-free to perform. Hamstring tears can vary in severity from a Grade 1A (small, intramuscular, 1-2 weeks) to Grade 3 C (Full thickness tendon attachment rupture - surgery...
Late Stage Hamstring Tear Rehab – Weeks 5-6
Don't forget to include short sprints (10x40m)as part of your return to play preparation. If you can't handle these exercises, go back to the early stage exercises https://www.clinicalphysio.com.au/post/hamstring-tear-rehab-exercises-stage-1-2
Basic Lower Back Stretches for Low Back Pain
Do 10 repetitions of each, twice a day for basic mobility of the lumbar spine. For further information of lower back pain and disc bulges, see our articles. Is your back pain coming from your hip?...
Ankle and Knee Stability and Landing Exercises
These are slightly more advanced exercises to perform after any ankle or knee injury for those wishing to return to sporting activities.
Shoulder Internal Rotation Strength at 90 degrees
Start to strengthen your Quadriceps and Knees
A great exercise to start to strengthen your knees! Great for Osteoarthritis and Patella Tendon pain if your not able to get to the gym.