Канал: HanPhysio

Picking a graft option for your anterior cruciate ligament reconstruction (ACLR)

Picking a graft option for your anterior cruciate ligament reconstruction (ACLR)

Alternate step back zercher barbell rotations

Alternate step back zercher barbell rotations

Half kneeling hip flexor stretch - with plate overhead and trunk rotation

Half kneeling hip flexor stretch - with plate overhead and trunk rotation

Half kneeling hip flexor stretch - with dowel and trunk rotation

Half kneeling hip flexor stretch - with dowel and trunk rotation

Wall drill knee drive with hip internal rotation focus

Wall drill knee drive with hip internal rotation focus

Single switch wall drill with band around feet - hip rehab and running

Single switch wall drill with band around feet - hip rehab and running

Hop lock wall reach - hip warm up

Hop lock wall reach - hip warm up

Single leg glute bridge with alternate leg kick out (dynamic hamstring mobility)

Single leg glute bridge with alternate leg kick out (dynamic hamstring mobility)

Marching glute bridge with overhead weight (trunk constraint)

Marching glute bridge with overhead weight (trunk constraint)

Beginner knee flexion - quadruped rock backs

Beginner knee flexion - quadruped rock backs

Hip extension holds (in compressed quadruped position)

Hip extension holds (in compressed quadruped position)

Rotational step up with dumbbells and band

Rotational step up with dumbbells and band

Back extension half rotations (posterior chain)

Back extension half rotations (posterior chain)

Barbell kickstand RDL

Barbell kickstand RDL

Weighted squat jump

Weighted squat jump

Heels elevated goblet squat

Heels elevated goblet squat

Glute bridge dynamic hamstring mobility with kick out

Glute bridge dynamic hamstring mobility with kick out

Ankle dorsiflexion focus - knee drive wall drill

Ankle dorsiflexion focus - knee drive wall drill

Hamstring Contract Relax Stretch

Hamstring Contract Relax Stretch

Hamstring Slider Stretch

Hamstring Slider Stretch

Hamstring dynamic mobility - quick kick outs and slow stretch

Hamstring dynamic mobility - quick kick outs and slow stretch

Hollow hold

Hollow hold

Prone Y banded holds & prone banded Y to W

Prone Y banded holds & prone banded Y to W

Exercise 4 Hip Thrust - Strength Phase Hamstring Strain Rehab

Exercise 4 Hip Thrust - Strength Phase Hamstring Strain Rehab

Active straight leg raise - hamstring assessment (right leg uninjured, left leg injured)

Active straight leg raise - hamstring assessment (right leg uninjured, left leg injured)

Maximal hip flexion active knee extension test - for hamstring injuries

Maximal hip flexion active knee extension test - for hamstring injuries

Single leg step hop with tempo landing

Single leg step hop with tempo landing

Trunk flexion extension banded half kneeling

Trunk flexion extension banded half kneeling

Banded standing hamstring kick deceleration

Banded standing hamstring kick deceleration

Hamstring kick out split stance - Late stage hamstring rehab

Hamstring kick out split stance - Late stage hamstring rehab

Hamstring slider deceleration (supine single leg)

Hamstring slider deceleration (supine single leg)

Front foot elevated split squat

Front foot elevated split squat

Isometric Hamstring hold with arm movements

Isometric Hamstring hold with arm movements

Double leg hamstring slider

Double leg hamstring slider

Ankle stiffness focus knee drive

Ankle stiffness focus knee drive

Rotational knee drive on step

Rotational knee drive on step

Standing pelvis on femur rotation (modified hip airplane)

Standing pelvis on femur rotation (modified hip airplane)

Barbell forward lunge with kick out hamstring focus

Barbell forward lunge with kick out hamstring focus

Obliques Barbell zercher rotation deceleration with alternate leg step back

Obliques Barbell zercher rotation deceleration with alternate leg step back

Wall March knee drive drill - hip internal rotation focus

Wall March knee drive drill - hip internal rotation focus

L sit regression - alternate leg lifts

L sit regression - alternate leg lifts

Hamstring slider decel - late stage hamstring rehab

Hamstring slider decel - late stage hamstring rehab

Exercise 3 Double Leg RDL - Strength Phase Hamstring Strain Rehab

Exercise 3 Double Leg RDL - Strength Phase Hamstring Strain Rehab

Hamstring Tantrums - Return to Participation Phase Hamstring Rehab

Hamstring Tantrums - Return to Participation Phase Hamstring Rehab

Deceleration Bulgarian Split Squat

Deceleration Bulgarian Split Squat

Offset Stationary March

Offset Stationary March

Plank Pass Throughs

Plank Pass Throughs

Single Arm Bent Over Row

Single Arm Bent Over Row

Trigger ball glute release on wall

Trigger ball glute release on wall

Wall arm rainbows

Wall arm rainbows

Dead bug rotations

Dead bug rotations

Hover holds

Hover holds

Band Palof press

Band Palof press

Banded Ankle Dorsiflexion Self-Mobilization

Banded Ankle Dorsiflexion Self-Mobilization

Shin Roller Release (Tibialis Anterior)

Shin Roller Release (Tibialis Anterior)

Plantarfascia trigger ball release

Plantarfascia trigger ball release

Plantarflexion stretch in downward dog

Plantarflexion stretch in downward dog

Toe Tilts - Stretch & load for plantarfascia

Toe Tilts - Stretch & load for plantarfascia

Active knee flexion + hip flexor stretch

Active knee flexion + hip flexor stretch

Straight leg raise - active knee extension holds

Straight leg raise - active knee extension holds

Barbell split squat - explosive intent

Barbell split squat - explosive intent

Barbell knee isometric push

Barbell knee isometric push

Weighted captain morgan single leg knee exercise

Weighted captain morgan single leg knee exercise

Half kneeling pelvic rotations (transverse plane)

Half kneeling pelvic rotations (transverse plane)

Quadruped pelvic drop/raise for SIJ (transverse plane)

Quadruped pelvic drop/raise for SIJ (transverse plane)

Half kneeling banded lateral trunk flexion (side flexion)

Half kneeling banded lateral trunk flexion (side flexion)

Half kneeling plate trunk extension deceleration

Half kneeling plate trunk extension deceleration

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