Exercise Library | Move Physiotherapy and Fitness | East Fremantle, Attadale, Bicton and Subiaco

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I have taken to stealing members of the rowing club to perform exercises. The next series all performed by the amazing Annabelle Counsel!
Single Leg Glute Bridges:
Shown on EMG studies to get a greater amount of glute activation compared to deadlifts and squats.
Key Points:
☑️ Drive through the heel
☑️ Finish with your hips in line with the chest. ☑️ Squeeze your glute at the top of the movement. #glute #glutestrengthening #rehab #rehabilitation #exercise #fitness #prehab #prehab101 #physiotherapy #physio

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Second stage neural gliders.

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Early sciatica neural gliders.
10 reps. 4x daily.

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One sided back pain. Use this series of exercises if you are experiencing one sided back pain with activities such as twisting and turning.

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Flexion bias lower back pain.
Use this exercise if you are experiencing back pain with sitting for prolonged periods or bending forwards.

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Cat/cow stretching for spinal and thoracic mobility.

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Arm Fallouts. These dynamic movements can be a more effective way of opening the chest and extending the midback.
Key points:
1. Back flat
2. Rib cage down.

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Thoracic mobility drill. Key points: 1. Back flat.
2. Ribcage pressed down.

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Single leg pattern assist. Perform as often as required until the technique is perfected.

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Bulgarian Pattern Assist

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Split stance pattern assist.

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Deadlift pattern assist.
Perform as often as required in order to understand the pattern.

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Hamstring Stretching Bring the chin to the chest to add in further neural tension, or flex your foot backwards.
30 seconds. 3 sets.

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Simple hip flexor stretching.
Hold 30 seconds each stretch. Repeat 3x each session.

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Step 4: Master single leg control whilst maintaining glute activation.

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Step 3: Increase depth by moving into a bulgarian stance hip hinge.

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Step 2: Master a split stance hip hinge to work your glute stabilisers.

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Stage 1: Perfect your pure hip hinge pattern.

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