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Ed's Exercise of the Day - Banded 3 Point Hip Abduction

injuryrehabcentre Feb 15, 2019
 

Book a time to see Ed for his exer-lent exercise prescription to help you feel better, move better and perform better at http://bit.ly/2Q8Vkdi

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Robust Back

injuryrehabcentre Feb 14, 2019
 

Back injuries are very common within the society. So common that over 80% of people will complain of some form of back pain at some point in their life.

What makes it worst are the beliefs that are associated with back pain! Once injured, people think that they should avoid and never expose their back to similar movements again, or avoid certain movements. Furthermore, the majority of people think that lifting without bending the knees is unsafe. 

Your lower back and spine is designed to take the load (that's why your vertebras are bigger, stronger and thicker the further you go down your back. 

Although bending the knees does have a role to play, the most important factor is the ability to keep a flat back and use the hips as the pivot point rather than the vertebras in your back.


Ever thought of how these strongmen are lifting 500kg off the ground, well it's all about capacity and tolerance!

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Ed's Exercise of the Day - Standing Neural Tension Glide

injuryrehabcentre Feb 14, 2019
 

Book a time to see Ed for his exer-lent exercise prescription to help you feel better, move better and perform better at http://bit.ly/2Q8Vkdi

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Walking is not exercises

injuryrehabcentre Feb 13, 2019
 

The human race has been walking ever since we were created or have evolved whatever your beliefs, we are designed to be apex predators, hunters, and gatherers. 

Take a second and think about it. Homosapiens had a larger skeletal muscle and bone density than us (modern humans). That's because they had to work harder for their survival (food etc). Hunting, running, walking for days, staying alive and building their own shelter. They were active, strong and robust beings.

Walking was part of their daily necessity. It was not an exercise. It was like eating and sleeping. 
Although it is recommended, walking is simply not enough stimulus on its own to provide the health benefits that the skeletal muscle needs to adapt, build capacity and grow. 

If you are want to exceed your physical capacity of just walking so that when you do decide to perform a day of gardening, some home renovations or simply go for a run, play sports with some friends and do not second doubt yourself and...

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Meet the criteria when returning to Sport!

injuryrehabcentre Feb 13, 2019
 

There has been great levels of sports participation across the board from children these days, however with this increase in participation we see an increase in injuries!

From ankle sprains, muscle strains and up to ACL ruptures, people are commonly not performing adequate rehabilitation before returning to the sport they love!

Furthermore, Many are not meeting the criteria before returning to sport, in particular with the high-end injuries such as ACL reconstructions. This leads to a really poor re-injury rate that can be prevented!

At the Injury Rehab Centre our super sessions involve strength testing using our state of the art gym equipment and strength testing technology. This is offered nowhere else on the world and helps set a baseline of where you are at and where what you need to do to get back to your sport. We, of course, our patented MAT to look at flexibility and power to make sure you are meeting your return to sports criteria!

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Ed's Exercise of the Day - Single Leg Patella Loading

injuryrehabcentre Feb 13, 2019
 

Book a time to see Ed for his exer-lent exercise prescription to help you feel better, move better and perform better at http://bit.ly/2Q8Vkdi

Stay tuned and Follow us on Instagram @injuryrehab and like our page on Facebook at Injury Rehab Centre for more rehab tips and exercises

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Overhead Mobility: Quick Test

injuryrehabcentre Feb 12, 2019
 

An optimal overhead position is crucial for athletes that require to get into that position: Snatches, pressing, clean and jerk etc. Or simply reaching up into the cupboard or working somewhere that requires to lift objects overhead.

Alignment is crucial for efficiency, load, and stability. Research shows that in professional athletes, the variation of their overhead position is only 5 degrees over 100 lifts.

If your an athlete that is constantly struggling with your overhead position, stability or efficiency, book yourself in today at the injury rehab centre to identify where the restrictions are coming from and most importantly, what you can do to get back into the game and start making real gains.

If you'd like to feel better, move better and perform better visit http://bit.ly/2HpIFPT

 
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Ed's Exercise of the Day - Tricep Kickback

injuryrehabcentre Feb 12, 2019
 

Book a time to see Ed for his exer-lent exercise prescription to help you feel better, move better and perform better at http://bit.ly/2Q8Vkdi

Stay tuned and Follow us on Instagram @injuryrehab and like our page on Facebook at Injury Rehab Centre for more rehab tips and exercises

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The Rotator Cuff Strengthening

injuryrehabcentre Feb 11, 2019
 

I still see it at commercial gyms where people are doing shoulder external rotations at neutral (elbow tucked in at waist) in standing!!

The rotator cuff muscles, collectively abduct, externally and internally rotate the humerus. Now if you have a force that is directly trying to depress the humeral head and has the biceps work overtime to keep the elbow bent, it's not going to be doing much at the level of the rotator cuff muscle. More of isometric bicep hammer curl going through the transverse plane.

I am not saying your shoulder complex is not having to stabilise and zero contraction is happening but you need to know what you are trying to achieve!

Take gravity into consideration!
Perform the exercise in a side-lying position or use a cable/pulley machine to change the primary muscles involved with the movement.
Progress to shoulder abduction at 90deg and externally rotate the shoulder from there (progress from stable to least stability). 

If you want to learn more about exercise,...

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Ed's Exercise of the Day - Standing Pec Fly

injuryrehanbcentre Feb 11, 2019
 

Book a time to see Ed for his exer-lent exercise prescription to help you feel better, move better and perform better at http://bit.ly/2Q8Vkdi

Stay tuned and Follow us on Instagram @injuryrehab and like our page on Facebook at Injury Rehab Centre for more rehab tips and exercises

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