Anna Gould

REVOREHAB - Vol. 15 Romanian Deadlift

This exercise is important in posterior chain strengthening - recruiting mostly the hamstrings and glutes.

  1. Hold a bar at hip level with a pronated grip i.e. palms facing down.
  2. Shoulders should be back, back arched and your knees slightly bent. This will be your starting position.
  3. Lower the bar by moving your bottom back as far as you can. Keep the bar close to your body, your head and neck in a straight line with back, and your shoulders back (setting your scapular as we have shown you in previous weeks). 
  4. Done correctly you should reach the maximum range of your hamstring flexibility just below the knee.
  5. At the bottom of your range of motion, return to the starting position by driving the hips forward to stand up tall, making sure you engage your glutes.

REVOREHAB - Vol. 14 Eccentric Hamstring Curl

Eccentric Supine Hamstring Curl: 

This exercise is particularly important for early to mid stage hamstring rehabilitation. 

  1. Begin on the floor laying on your back with your feet on top of the ball.
  2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
  3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
  4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
  5. Lift one foot off the ball, with all your weight in one leg, slowly lower back down to start position. Aim to control the movement and keep hips still. 

REVOREHAB - Vol. 12 Hamstring Curl

This is an intermediate hamstring control exercise with some glute activation that is good as part of your general workout or those looking to rehab post injury.

  1. Begin on the floor laying on your back with your feet on top of the ball.
  2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
  3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
  4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
  5. After a brief pause, return to the starting position.

REVOREHAB - Vol. 5 Crab Walk

Crab walks target Gluteus Maximus and Minimus and are important for hip and knee function. 

1 - Place a resistance band just above the knees tight enough so it stays up by itself. For most makes of resistance band, the colour denotes the degree of tension. Your goal is to use a tension that causes fatigue by 8 steps. As you get stronger (i.e. when can do more than 5 x 8 steps) you will need to progress to a different colour band.

2 - Open the legs to slightly wider than hip width apart and turn the feet outwards. Now stretch the band by rotating the thighs outwards, so that your knees are in line with your feet. In doing so, you should feel the glute muscles contract.

3 - Keeping the knees rotated outwards and tension on the band, lower yourself into a slight squat position, sticking  your  bottom out behind you as if you were about to sit down.

4 - Keeping your upper body still, take a half step sideways against the resistance of the band. Make sure the other leg stays still, pushing out against the band.

5 - Now take a half step inwards with the opposite leg, making sure that you do not step too far (the resistance band needs to stay tight).

Repeat this series of steps in a slow, controlled motion, ensuring the inner foot does not spring in, keeping tension in the band. When you have done eight steps in one direction, come back with the other leg leading. Aim for five, then increase distance or number.

If your gym doesn't provide Theraband or you're wanting lengths of your own, we have this available for purchase in a variety of colours and resistance.

 

REVOREHAB - Vol 2. Glutes

Vol. 2 - Glutes

Glute Bridge 

 - This a great exercise for activating the glute muscles. It can be used as part of a warm up & is particularly good for those of us with lower back pain. 

Lie on your back, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms up. 

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze the glutes. Make sure weight is evenly distributed between feet and is predominately in the heels of your feet. 

Hold your bridged position for a couple of seconds before slowly lowering back down. 

If this causes some back pain, don’t lift hips so far off the ground. 

Perform 3 sets of 10-12 reps.

REVOREHAB - VOl. 1 - Balance

The Y Balance Exercise: 

A dynamic single leg balance test

This is a simple and reliable test to compare left and right sides for ankle flexibility, core and lower limb control as well as single leg strength

It can be used as a return to sport test or as part of a single leg balance/ proprioception program. 

How to do the exercise:

·      Place hands on hips

·      Bring one foot forward as far as possible, tap the ground without losing balance and return to the starting position

·      The athlete then reaches 45 degrees in a posterolateral direction and completes the same toe tap then returns to the starting position

·      They then reach 45 degrees in a posteromedical direction (bowling pose) and return to the start

·      Compare the distances of left and right in each direction

·      As an exercise athletes can complete 3-5 reps on one foot, then complete on the other side

Make sure each direction is symmetrical to reduce your risk of future injury and a safe return to sport!

Check out an earlier blog from Dan on the importance of ankle mobility here.

 

Everything You Need to Know About Delayed Onset Muscle Soreness (DOMS)

Everything You Need to Know About Delayed Onset Muscle Soreness (DOMS)

Delayed onset muscle soreness is the stiffness you feel between 24 and 48 hours after doing high-intensity physical exercise that your body is not accustomed to. It is distinctly prevalent if the exercise performed has an eccentric component. That is muscles are contracting while lengthening.