Shoulder Exercise 2

If you have shoulder and neck pain/tightness, this may help.

Set up is really important, starting from the ground:

1. Knees slightly bent, heels lightly pressing into floor.

2. Spine - 3 points of contact tail, mid Tsp and Csp pushing lightly into the wall (using a wall for correct posture is a must)

3. Pelvic floor and diaphragm control at all times (try and breath laterally)

Now move 5 each exercise and enjoy

As always, my favorite bands are from SuperFlex Fitness.

Shoulder Exercise 1

Do you have problems with the front of your shoulder, poor postural patterning, can’t bench press, workplace upsetting your shoulder? Then this could help.

Generally we press to much today so pulling may be the answer and controlled scapula work should help.

Throw a little rotator cuff into the mix and may be a more stable shoulder.

Aim for eccentric control (not as I did with dumbbells in this example!). Reps of 10 and enjoy.

Clearly you may need to see a Osteopath or Physician for a diagnosis if it’s not settling.

Hip Exercise 2

Don’t forget how useful a Swiss Ball is for stability & Functional Training.

The ball in the video is too big (but better than nothing). Grab the correct size if you can as it helps.

This was an Instagram video, the full length clip is on Facebook.

Hip Exercise 1

A long overdue summary of Glute Medius form.

Anti gravity not favoured as it’s not functional, however hits the spot!

5 of each eccentric bias repeat each leg.

This was an Instagram so the time was limited. The full clip is on Facebook (22 secs more).

Remember, if your spine is in flexion, Glute Medius changes therefore externally rotate your hip on the crab walks.

Achilles Exercise

If you’re into movement and like Pilates and functional training, then this could be for you.

Checkout this Core Align exercise. Super for lower limb injuries ie Achilles & ACL recovery and get fit and functional again.

Knee Exercise

If you’re struggling with patellar tendonitis, patellafemoral syndrome, patellar tendinopathy, or a total knee replacement, this may help eccentrically strengthen the patella tendon.

Rather like developing a pistol squat note two kettle on floor, 4 counts down, 1 to return. Develop to toe touch then single leg. 

Usual disclaimer, not ideal for acute situations if in pain during, stop and see your preferred osteopath, physiotherapy, orchiropractor 

Hamstring Exercise

I really like this ex. great for getting back running, eccentric training, vastusmedialis, & hamstring strength.

I always prefer bands from SuperFlex Fitness, but his time I used a TRX as waiting for new bands from US. 

Using a Flex Bar for elbow pain

This is a practical example of an exercise to help with elbow pain.