Resources
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Get strong arches!
Build strong feet with these 2 exercises. Sitting or standing, push toes down into the floor so your arch raises slightly. Keep you heel on the ground. Hold for 10 seconds and repeat x 5 each foot. Calf raises with band around ankles. Raise up onto your toes whilst...
2 Easy Exercises for “Tennis Elbow” (Lateral Elbow Extensor Tendinopathy)
These 2 exercises are designed for people with quite severe lateral elbow pain that have difficulty gripping/lifting even light objects. 1) Isometric Wrist Extension with 1kg dumbbell. Start with 3x10sec holds. If pain-free, progress to 3x30sec holds or increase the...
Lower Back Pain when sitting? Try this!
One of the biggest risk factors for lower back pain is prolonged sitting >6hrs. Regular changes in position are good for you. Remember.. "Your next posture is your best posture!"
Frozen Shoulder Treatment and Exercises
Frozen shoulder (adhesive capsulitis) can unfortunately take anywhere from 6 months to 2 years to recover. These exercises are designed to maintain your shoulder flexibility whilst you go through the natural process, as well as help restore your flexibility once the...
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