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Showing posts from October, 2017

Move Those Hips!

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Hi My name is Iyad. I’m a Physiotherapist at INSYNC PHYSIOTHERAPY. Uh… today I’m going to show an exercise that’s aimed to improved hip mobility. Some people that may really benefit from this are people having a problem getting into a deep squat because of some tension into the hip and they want to be able to bend a lot easier. ahh… Some people who shouldn’t be doing this are people who have had hip surgery or hip replacement - So you should consult with your professional before you try something like this. So to do this you’re going to need a belt, a very simple belt, any belt will suffice… there’s nothing fancy to it. And you’re going to get lying on your back… So have a towel right over your hip and you’re going to put the strap closer over the groin as possible. Your going to bend the knee to your chest while the other foot pushes the belt down to give you some of that force going downwards. So you’re going to apply a gentle force as you progressively move your knee closer to your…

Strong Hips, Strong Thighs - Buns of Steel!

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Hi my name is Patrizio. I’m a Physiotherapist at INSYNC PHYSIO. Today I want to show you an exercise I call “ The Glute Routine” which is great for warm ups for runners as well as general hip and knee rehab because it targets the glute med muscle; that butt muscle here as well as the quads and makes them work together in a nice single leg movement. So the first movement I want you to do is getting on a step here and it’s called a “Lateral Step Down”. You’re just going to step down here ten times. And the trick is to keep your hands on your pelvis so you can watch what your pelvis is doing as you’re doing it because I don’t want you to drop it like that. I just want you to keep it nice and flat and neutral. So do ten of these. And the next one is a hip out to the side motion where you keep this forefoot in line with the heel on the standing leg and you’re just going to move the hip back and out like that. So ten of those! Then, after done doing ten of those we’re going to get into a li…

Shoulder Strengthening: Shoulder Shrugs

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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…