Канал: HanPhysio

Jefferson curl rotation - low back symptom modification

Jefferson curl rotation - low back symptom modification

Banded lumbar cat cow quadruped

Banded lumbar cat cow quadruped

Barbell kickstand RDL

Barbell kickstand RDL

Single leg triple extension - banded hip drive and iso calf hold

Single leg triple extension - banded hip drive and iso calf hold

Banded cyclic running shapes (B March) for hamstring tear rehab

Banded cyclic running shapes (B March) for hamstring tear rehab

Mid paced cyclic running shapes for acute hamstring rehab

Mid paced cyclic running shapes for acute hamstring rehab

Slow cyclic running shapes for acute hamstring rehab

Slow cyclic running shapes for acute hamstring rehab

Staggered stance hip airplane (with weight)

Staggered stance hip airplane (with weight)

Prone banded single leg hamstring curl with opposite leg assist

Prone banded single leg hamstring curl with opposite leg assist

Eccentric skater squat (tempo lowering, double leg raise)

Eccentric skater squat (tempo lowering, double leg raise)

Single leg hip thrust (back on bench, bodyweight)

Single leg hip thrust (back on bench, bodyweight)

Barbell front squat

Barbell front squat

Eccentric hip flexor loading

Eccentric hip flexor loading

Trap bar deadlift

Trap bar deadlift

Half Kneeling Hamstring Slide out - dynamic hamstring mobility

Half Kneeling Hamstring Slide out - dynamic hamstring mobility

Supine Hamstring Kick Out - Dynamic hamstring mobility

Supine Hamstring Kick Out - Dynamic hamstring mobility

How to do a windmill mobility exercise

How to do a windmill mobility exercise

Progression of hamstring bridge variations

Progression of hamstring bridge variations

Prone shoulder swimmers

Prone shoulder swimmers

Long split stance hamstring heel pops

Long split stance hamstring heel pops

Hamstring bridge deceleration (holding onto barbell)

Hamstring bridge deceleration (holding onto barbell)

Barbell double leg calf raises

Barbell double leg calf raises

Conventional barbell deadlift

Conventional barbell deadlift

Quad and hip stretch

Quad and hip stretch

Hamstring bridge with alternate leg kick

Hamstring bridge with alternate leg kick

Dumbbell Half Kneeling Woodchop

Dumbbell Half Kneeling Woodchop

Plate Overhead Reverse Crunch

Plate Overhead Reverse Crunch

Single leg Hamstring Slider

Single leg Hamstring Slider

H drill - Running

H drill - Running

Bottoms up kettle bell shoulder press - wrist and shoulder rehab

Bottoms up kettle bell shoulder press - wrist and shoulder rehab

2 exercises for shoulder mid stage rotator cuff rehab

2 exercises for shoulder mid stage rotator cuff rehab

Lateral rebound with 90 degree turn + stick

Lateral rebound with 90 degree turn + stick

Hop and stick with 90 degree turn

Hop and stick with 90 degree turn

2 exercise hamstring stretch

2 exercise hamstring stretch

Hip and groin stretch

Hip and groin stretch

Half kneeling hip mobility (CARS)

Half kneeling hip mobility (CARS)

Single leg hamstring slider

Single leg hamstring slider

Prone shoulder swimmer

Prone shoulder swimmer

Eccentric shoulder rotation - beginner rotator cuff rehab

Eccentric shoulder rotation - beginner rotator cuff rehab

Banded wall switch

Banded wall switch

Quad mobility hip stretch (less knee flexion)

Quad mobility hip stretch (less knee flexion)

Quad mobility hip stretch

Quad mobility hip stretch

Anterior Cruciate Ligament - Anatomy

Anterior Cruciate Ligament - Anatomy

Short warm up exercises for return to run rehab

Short warm up exercises for return to run rehab

Calf strain beginner phase exercise

Calf strain beginner phase exercise

Don’t make this mistake with your calf raises

Don’t make this mistake with your calf raises

Is it a muscle injury or a tendon injury? Achilles versus calf

Is it a muscle injury or a tendon injury? Achilles versus calf

Heel tap off step - quad dominant exercise

Heel tap off step - quad dominant exercise

Single leg skater squat

Single leg skater squat

Thoracic Extension with Roller

Thoracic Extension with Roller

Thread the Needle with Roller

Thread the Needle with Roller

Glute Release on Roller

Glute Release on Roller

Progressions for Achilles tendon pain to a pogo

Progressions for Achilles tendon pain to a pogo

Rotator cuff eccentric exercise

Rotator cuff eccentric exercise

Hip flexor March with resistance band

Hip flexor March with resistance band

Squat hold with rotation

Squat hold with rotation

Eccentric hip flexor exercise, foot anchored

Eccentric hip flexor exercise, foot anchored

Single leg weighted hamstring bridge

Single leg weighted hamstring bridge

Single leg hamstring sliders

Single leg hamstring sliders

Beginner pogo options for lower limb rehab

Beginner pogo options for lower limb rehab

Calf raise lower limb rehab options

Calf raise lower limb rehab options

Calf Raise progressions for calf strain injuries

Calf Raise progressions for calf strain injuries

Calf and Achilles rehab - beginner stage

Calf and Achilles rehab - beginner stage

Split squat with banded hip abduction cue

Split squat with banded hip abduction cue

How do you know if you have achilles tendinopathy?

How do you know if you have achilles tendinopathy?

3 Lower body stretches

3 Lower body stretches

Pec Stretch with Roller

Pec Stretch with Roller

Calf Release on Roller

Calf Release on Roller

Quad Release On Roller

Quad Release On Roller

Kettlebell front squat

Kettlebell front squat

Staggered stance kettlebell swing

Staggered stance kettlebell swing

Understanding Calf Strains and Beginner Acute Stage Rehab Exercise

Understanding Calf Strains and Beginner Acute Stage Rehab Exercise

Ankle inversion acute stage exercise

Ankle inversion acute stage exercise

Change of direction for athlete rehab

Change of direction for athlete rehab

Standing hip abduction (hip hydrant) with mini band

Standing hip abduction (hip hydrant) with mini band

Banded hip abduction - mini band side walk

Banded hip abduction - mini band side walk

Standing hip internal rotation mini band

Standing hip internal rotation mini band

Hip internal rotation - lying on back (isolated)

Hip internal rotation - lying on back (isolated)

Using sport performance testing to determine HOW you perform sport tasks

Using sport performance testing to determine HOW you perform sport tasks

Calf raise tip for ankle rehab

Calf raise tip for ankle rehab

Getting quad muscle back after ACLR - eccentric leg extensions

Getting quad muscle back after ACLR - eccentric leg extensions

What are the rates of returning to sport after ACLR?

What are the rates of returning to sport after ACLR?

Half kneeling half Turkish get up

Half kneeling half Turkish get up

Mini band standing hip abduction

Mini band standing hip abduction

Trap bar deadlift

Trap bar deadlift

Banded shoulder flexion

Banded shoulder flexion

W Squeezes in hip hinge

W Squeezes in hip hinge

Straight arm shoulder internal external rotation in hip hinge

Straight arm shoulder internal external rotation in hip hinge

Palof press

Palof press

Sport performance metrics post-op ACLR

Sport performance metrics post-op ACLR

Late stage Achilles rehab loading

Late stage Achilles rehab loading

Hip CARS options - standing and kneeling

Hip CARS options - standing and kneeling

Offset squat jump

Offset squat jump

Palof press - cable machine

Palof press - cable machine

Heel elevated step down heel tap (with counterweight)

Heel elevated step down heel tap (with counterweight)

Copenhagen plank with leg adduction

Copenhagen plank with leg adduction

Kneeling hip joint range of motion (CARS)

Kneeling hip joint range of motion (CARS)

Split squat deceleration

Split squat deceleration

Heel elevated Bulgarian split squat

Heel elevated Bulgarian split squat

Heel elevated heel tap - quad dominant

Heel elevated heel tap - quad dominant

Return to sport after anterior cruciate ligament reconstruction (ACLR) - my experience

Return to sport after anterior cruciate ligament reconstruction (ACLR) - my experience

Rehab tip for calf raises

Rehab tip for calf raises

Side to side hops (metronome 170bpm)

Side to side hops (metronome 170bpm)

Stair climbing for Achilles tendinopathy (140-170bpm)

Stair climbing for Achilles tendinopathy (140-170bpm)

2 up 1 down eccentric calf raise with weight

2 up 1 down eccentric calf raise with weight

Seated soleus raise with weight

Seated soleus raise with weight

Tip toe walks

Tip toe walks

2 Calf exercises for Achilles pain and ankle sprain rehab

2 Calf exercises for Achilles pain and ankle sprain rehab

2 beginner level exercises for ankle sprains

2 beginner level exercises for ankle sprains

Tips from a physio for Achilles tendon rehab

Tips from a physio for Achilles tendon rehab

3 exercises to help ankle stiffness - ankle sprain and Achilles tendon rehab

3 exercises to help ankle stiffness - ankle sprain and Achilles tendon rehab

Tips on getting into cycling

Tips on getting into cycling

How to: hip 90/90 mobility drill

How to: hip 90/90 mobility drill

3 exercises for cyclists for a better position on the bike

3 exercises for cyclists for a better position on the bike

Hips 90/90 with press up

Hips 90/90 with press up

Lateral rebound lunge - light RFD

Lateral rebound lunge - light RFD

Reverse fly

Reverse fly

Dumbbell step up

Dumbbell step up

Copenhagen plank

Copenhagen plank

Wall plank and rotation

Wall plank and rotation

Wall Arm slides

Wall Arm slides

Thoracic extension with wall support

Thoracic extension with wall support

Wall mountain climbers - controlled knee drives

Wall mountain climbers - controlled knee drives

Wall breathing, thoracic and rib expansion - forearm supported, in plank

Wall breathing, thoracic and rib expansion - forearm supported, in plank

Shoulder protraction and retraction (forearms supported, seated)

Shoulder protraction and retraction (forearms supported, seated)

Deep breathing and rib expansion (in cycling position - forearms supported seated)

Deep breathing and rib expansion (in cycling position - forearms supported seated)

Neck control (in cycling position, forearms resting on table seated)

Neck control (in cycling position, forearms resting on table seated)

Split squat TKE with mini band - beginner knee pain exercise

Split squat TKE with mini band - beginner knee pain exercise

4 exercises for wrist tendon pain

4 exercises for wrist tendon pain

2.5 Years post-op ACLR sport performance testing

2.5 Years post-op ACLR sport performance testing

Single leg lateral hops #rehab #physiotherapy

Single leg lateral hops #rehab #physiotherapy

Step down heel tap - arch control through pronation and supination (tib post tendon rehab) #rehab

Step down heel tap - arch control through pronation and supination (tib post tendon rehab) #rehab

Sport Performance testing with Plantiga 2+ years post-op ACLR #physiotherapy #rehab

Sport Performance testing with Plantiga 2+ years post-op ACLR #physiotherapy #rehab

Split squat back leg TKE with mini band

Split squat back leg TKE with mini band

Lateral lunge, knee dominant, front loaded

Lateral lunge, knee dominant, front loaded

Lateral lunge hip dominant, back weighted

Lateral lunge hip dominant, back weighted

Knee vs hip dominant lateral lunge

Knee vs hip dominant lateral lunge

Wrist Supination and Pronation

Wrist Supination and Pronation

Wrist Extension

Wrist Extension

Wrist Deviation (ulnar and radial)

Wrist Deviation (ulnar and radial)

Wrist Flexion weighted

Wrist Flexion weighted

Ankle dorsiflexion mobility tip

Ankle dorsiflexion mobility tip

Exercise rehab should continue AFTER being pain-free

Exercise rehab should continue AFTER being pain-free

Return to run - planning run:walk intervals

Return to run - planning run:walk intervals

Full body integration into exercise rehab

Full body integration into exercise rehab

When do you do a single leg RDL versus a kickstand RDL?

When do you do a single leg RDL versus a kickstand RDL?

Side to side skaters, emphasis on deep tier deceleration

Side to side skaters, emphasis on deep tier deceleration

Side to side split squat jumps

Side to side split squat jumps

Bulgarian split squat with Swiss ball

Bulgarian split squat with Swiss ball

Introduction to the Advanced Knee Rehab Program - is it right for you?

Introduction to the Advanced Knee Rehab Program - is it right for you?

Squat hold hip external rotation with band

Squat hold hip external rotation with band

Standing hip external rotation with band

Standing hip external rotation with band

Prone (on bench) T Y I

Prone (on bench) T Y I

Single arm shoulder press, half kneeling position

Single arm shoulder press, half kneeling position

Single leg glute bridge with band

Single leg glute bridge with band

Single leg sit to stand (single leg squat to bench)

Single leg sit to stand (single leg squat to bench)

Side plank options - from foot (harder) from knee (easier)

Side plank options - from foot (harder) from knee (easier)

Wall sit

Wall sit

Single leg wall sit

Single leg wall sit

3 Foundation Exercises for Ankle stability

3 Foundation Exercises for Ankle stability

Shoulder blade squeezes

Shoulder blade squeezes

3 leg strength exercises for skiers

3 leg strength exercises for skiers

Ball pike - shoulder core focus

Ball pike - shoulder core focus

Ankle dorsiflexion - weighted with focus on foot pronation and supination

Ankle dorsiflexion - weighted with focus on foot pronation and supination

Single leg balance with head turns

Single leg balance with head turns

Single leg balance - passing weight hand to hand

Single leg balance - passing weight hand to hand

Split squat repeat deep knee yielding

Split squat repeat deep knee yielding

Alternating split squat jumps

Alternating split squat jumps

Upper body movement snack - 3 exercises

Upper body movement snack - 3 exercises

Motivation for RTS (ski) after ACLR

Motivation for RTS (ski) after ACLR

Getting back to snowboarding after ACLR

Getting back to snowboarding after ACLR

HanPhysio Live Stream

HanPhysio Live Stream

4 tips for getting back to workouts after a break

4 tips for getting back to workouts after a break

2 exercises to master before running (physio rehab)

2 exercises to master before running (physio rehab)

Front foot elevated pogo with overhead med ball (trunk constraint)

Front foot elevated pogo with overhead med ball (trunk constraint)

Single leg calf raise with weight

Single leg calf raise with weight

3 tips to consider when working with your physio

3 tips to consider when working with your physio

2 cool-down stretches for post-run

2 cool-down stretches for post-run

Barbell Bulgarin Split Squat

Barbell Bulgarin Split Squat

Barbell squat, banded and shift - mid to late stage knee rehab

Barbell squat, banded and shift - mid to late stage knee rehab

Stationary A Skip with overhead weight for trunk constraint

Stationary A Skip with overhead weight for trunk constraint

Tall Shorts - pseudo single leg for early knee rehab

Tall Shorts - pseudo single leg for early knee rehab

Quad squeezes with BFR for early acute rehab

Quad squeezes with BFR for early acute rehab

A March - pre-run exercise for early knee rehab

A March - pre-run exercise for early knee rehab

Deep tier skater hops - deep knee flexion landing and hopping

Deep tier skater hops - deep knee flexion landing and hopping

Swiss ball knee tucks

Swiss ball knee tucks

Single leg continuous side to side hops over hurdle

Single leg continuous side to side hops over hurdle

Single arm row, bench support

Single arm row, bench support

Wall March to triple extension

Wall March to triple extension

2 exercises for mid stage ankle rehab

2 exercises for mid stage ankle rehab

Tibialis Posterior Tendon Anatomy

Tibialis Posterior Tendon Anatomy

Advanced Exercise for Plantar Fasciitis or foot pain

Advanced Exercise for Plantar Fasciitis or foot pain

Finger press ups

Finger press ups

Dynamic Inner forearm and wrist stretch

Dynamic Inner forearm and wrist stretch

Tight forearm release options - manual release + 2 stretches

Tight forearm release options - manual release + 2 stretches

The acute phase of Tibialis Posterior Tendinopathy

The acute phase of Tibialis Posterior Tendinopathy

Squat hold with hip banded external rotation

Squat hold with hip banded external rotation

Banded hip flexor march

Banded hip flexor march

Split squat with band for hip abduction cue

Split squat with band for hip abduction cue

Forearm tightness - 3 techniques to relieve tension in the forearm muscles

Forearm tightness - 3 techniques to relieve tension in the forearm muscles