Strength and Conditioning Liverpool | Osteopath in Liverpool
Here you will find a selection of drills, mobility exercises, stretches and much more that are designed to improve everything from your sports performance through to the tasks you perform on a day to day basis. As always, any questions don’t hesitate to ask!
Thoracic extension drill – queuing the upright chest!
A very useful drill to dial in that ‘chest up’ cue that we hear while performing a squat/deadlift. Hinge from the hips and lean forward while keeping the chest up and maintaining a neutral spine. Repeat for 3 sets of 10 repetitions or until you start to lose your spinal position. Add this to your warm up/mobility routine and you’ll start to see the benefits.
Thoracic extension drill – reversing that desk based posture!
If you’re spending large parts of your day slumped over a desk, your thoracic spine (mid back) can become stiff and painful. This is a great exercise to do to help improve mobility and reverse that desk based posture. I’m using a foam roller here but a thick rolled up towel can work too. Give it a try!
Shoulder rotation drill – Do your shoulders roll forward?
When your shoulders are rolled forward or rounded it means that your shoulder joint is sitting in an unstable position. This can lead to dysfunctional movement and increase the risk of injury. A quick fix to address this is through this shoulder rotation drill. Place the ball at the top of the lats just above the armpit, and rotate.
Strength and Conditioning Liverpool | Some quick info – injury prevention – stability – Creating tension/stability at the shoulders and hips
Torque is a term used to define how we create tension and force, in this case, with regard to our hips and shoulders. It allows us to stabilise a position and minimise any adverse movements detrimental to that position. This protects us from faulty movement patterns and in turn protects us from injury.
Some great examples of when we generate torque are when we screw our hands into the ground to create a external (outward) rotational force when we do a push up to stabilise our wrists, elbows and shoulders Also, when we exert a external rotational force through our hips as if to twist our feet out while keeping them in the same position.
Achilles tendinopathy can be a very debilitating condition but if it’s managed effectively with appropriate rehab then there is no reason why you can’t make a safe and effective return to your daily activities or your chosen sport.
It is important that once your pain has settled that you start building strength, this increases the load capacity of the muscle and tendon as well as stimulating the recovery response needed from a cellular level.
One simple but effective method …to do this is through eccentric calf raises.
Exercise is the most evidence based treatment for Achilles tendinopathy, it’s the most vital ingredient in long term recovery. Check out this video showing eccentric exercises for the Achilles tendon. The aim is to push up with both legs, then target the injured leg by removing the other and lowering just with the injured leg. Try and focus on 1 second up and 2 seconds down.
Your target is to gradually be able to do around 90 repetitions a day over multiple sets with minimal discomfort.
Glute ‘activation’ drill 1
Glute ‘activation’ drill 2
Glute ‘activation’ drill 3
Ankle Mobility drill 1
Ankle mobility drill 2