One Legged Squat

This exercise is deceptively simple. It is called the one legged squat and the key of the exercise is, you want to keep the knee in alignment, don’t let it wobble back and forth. And as you keep the knee in alignment, you also want to make sure you engage the core as you squat down you want to bring the buttocks backwards so the centre of gravity is back, and as you squat down, you want to keep the knee over ankle - not over your toes. And you’re going to repeat three sets of ten. As you master that then you’re going to add a more difficult component - the hop. Now all this as you can see is using a red resistance band and as you do the hop you want to make sure you keep the alignment the same as you were doing before with just the squat. You’re also going to do three sets of ten.

Ball Releasing

So sitting on your side with your arm out, put the ball under where your hip meets the ground - this is the top of the IT Band. Usually you want to roll out before your stretch out and with rolling you want to roll parallel to the fibres first and then perpendicular. So for the IT Band, you want to roll up and down first and then across. For how long you should roll, usually it’s until the discomfort is cut in half, so when you first lie on the ball it will be a bit tender and then it should go down in about in half and that’s when you can stop rolling. Next is going to be the Piriformis or the glutes. So this one is a little bit harder to find but you want to put keep the ball a little more to the outside of the glute and little bit towards the top. So basically find a tender spot or a hot spot and for this you want to roll side to side and then you’re going to roll up and down.Next is for your back, so you’re going to take two balls and put them side by side, one ball should be on each side of your spine. You can put both of the balls into a sock to keep them together to make it a little bit easier to roll. It’s hard to roll from the top to the bottom of your back so you want to roll a few times on your low back before moving it up and rolling again. You’re going to keep moving it up until you’ve gone from above your hips to the top of your shoulders. For paddlers, the middle and upper back are going to be super important. A lot of paddlers are really tight between their shoulder blades and we want to open up your upper back to really get a strong stroke. And remember that rolling and stretching should be done after you’ve already done a good on water cool down. As a hands down really different paddling isn’t really enough, you want to make sure you paddle for 5 to 10 minutes at 70%, good hands up paddling to really optimize your recovery and prevent injuries from happening.

Do you have weak shoulders & core stability strength?

Begin with a tall neutral spine posture (imagine there’s a string pulling you tall from your pelvis to the top of your head). Then engage your inner core muscles below your belly button. Then Wrap a resistance band around your upper back and position yourself belly down onto the exercise ball. Reach the index finger to the wall in front of you with the thumb pointing up and hold for a few seconds. Repeat this 10 times on each side for 3 sets. To progress the functional core strength, reach the index finger in front and extend the opposite leg and heel back at the same time. Repeat this for 10 reps on each side for 3 sets each. This exercise is great for increasing functional core strength in swimming, climbing, ultimate frisbee, baseball, volley ball, basketball, Lacrosse and any sports that require strong shoulder and core strength.

Shoulder Strengthening: Shoulder Shrugs

Hi I’m Lisa Cornish, I’m a Physiotherapist at INSYNC PHYSIO and today I’m going to show you a shoulder shrug the I learned from Lynn Watson. Uhhh, so the first thing’s first. I usually get people to stand in front of the mirror so they can watch themselves. So Ed is going to stand in front of the mirror here. And he’s going to bring his arm about 30 degrees out to the side, palm facing forward. And Ed, what I want you to do is shrug your shoulder up so that you’re bringing your shoulder up towards your ear and not up towards the ceiling. That looks good. Alright; So what we’re going to try now is to bring your arm up to the side, shrug that shoulder up and try to hold that for 5 seconds. Relax, and bring that back down… and up to the side and repeat. What I like to give is 3 sets of 20 reps . A lot of the times we can’t actually do 20 reps to start off with, so the goal is to go until fatigue. That looks really good! Uhhh, once they are able to do 3 sets of 20 I then get them to add a weight; Often a water bottle works just fine. And there you have it! That’s your shoulder shrug exercise.

Ankle Sprain: Strengthening Stabilizer Muscles

It’s generally good to get your ankle moving after you’ve sprained it. How much time you wait depends on whether how bad you sprained it with the amount of swelling you have, whether you can weight bear on it or if there’s a fracture involved . If you’re unsure, consult your local Physiotherapist before doing this exercise. This exercise works the Peroneal muscles that help to stabilize the ankle. Start by wrapping a resistance band around the forefoot with the lower legs supported by either a rolled up towel or folded Yoga Mat so that the heels are up from the floor. Place a small squishy ball between the knees and maintain a squeeze on the ball throughout the exercise. This helps you isolate the movement focus towards the ankles and prevents the hip and thighs from being involved. To strengthen the left lateral ankle, keep the right ankle stiff to stabilize. keep the ankle plantar flexed, so toes pointed down, and move the foot outwards lead by the little toe. Do 3 sets of 10 to 15 repetitions daily.

Ankle Sprain: Squat Clock Reaches

Start with nice tall posture and engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Then, stand on one leg and hold a stick with the butt end about 2 and a half feet away. Bend down through the hips to touch the stick to the floor at the 9 O’Clock position like a grid on a clock. Come back up and then bend down to touch the end of the stick at the 10 O’Clock position. Repeat this until you get to the 3 O’Clock position and then reverse coming back to the 9 O’Clock position again to complete the full set. When doing this exercise maintain your knee alignment with the second toe, the knee over the ankle and bend through the butt more. Do 2 full sets 2 times a day. This is great exercise for developing strength, balance, and proprioceptive control in your ankle and whole lower quadrant after a sprain. 

Hand & Finger Tendon Strains: Tendon Glides

When it comes to particular sports like rock climbing or other activities dependent on finger tendon strength, It’s particularly important to restore their maximal gliding capability. This tendon gliding mobility exercise does just that! Begin by extending the hand and fingers as much as possible. Then bring the fingers into a closed hook position by crimping the fingers down (keeping the knuckles aligned with the wrist). Then make a closed fist by rolling the fingers down. And then finally move into a flat fist with the fingers reaching down. Perform the movement in a slow and rhythmic sequence by moving through a full range of motion and keeping the wrist in neutral. Do this for 3 sets of 10 repetitions 3 times per day is excellent for rock climbers, volleyball players and any other activities that require intense finger strength and mobility.

Ankle Sprain: Wall Squat Core Activation

This exercise can help with the retraining of the core stability, hip, leg and ankle muscles after an acute ankle ligament sprain. If you experience pain or you’re unsure about this exercise please consult your local Physiotherapist before continuing. Wrap a closed loop resistance band around the thighs just above the knees. Then position yourself so that your low back is fully leaning up against the big ball on the wall. Keep your posture nice and tall but don’t arch your low back when leaning upright against the big ball. Next, engage you inner core stabilizers by contracting your pelvic floor muscles and pulling your transverse abdominal muscles below your belly button inwards, hugging your spine. Remember to keep breathing. Leaning your weight on the ball slide downwards doing a wall squat while you maintain static isometric pressure against the resistance bands. Keep your knees over your ankles and in alignment with your second toes. Hold the wall squat for 10 seconds. Repeat this for ten repetitions doing three sets daily. 

Elbow Pain: Forearm Flexor Stretches

This is stretch will help ease the tight forearms! Start with the elbow in a bent position. With the opposite hand, fully extend the wrist and fingers. Then straighten out the elbow and hold this for 30 seconds and repeat 3 sets. The overuse tendinopathies that occur in the medial elbow can be caused by overly tight forearm flexors. This is very common in rock climbers or golfers. If you have pain or unsure about doing the exercise, consult your local physiotherapist before continuing.

Elbow Pain: Forearm Extensor Stretches

This stretch will help ease the tight lateral forearms. This condition is commonly called “Tennis Elbow”. Start with the elbow in a bent position. With a closed fist, fully flex the wrist and rotate it outwards with assistance from the other hand. Then straighten out the elbow and hold for 30 seconds and repeat for 3 sets. Lateral elbow pain can be caused by overly tight forearm extensor muscles from sports or repetitive strain activities such tennis, racket sports, rock climbing and prolonged computer desk work. If you have pain or unsure about doing this exercise, consult your local physiotherapist before continuing.