“How To” Videos

Hamstring Injuries and Soccer

by Liz Pattison Hamstring injuries are the most prevalent injury in both amateur and elite soccer players. The hamstring muscle group is made up of three separate muscles: biceps femoris, semitendinosus and semimembranosus. The action of the hamstring is two-fold, … Continue reading

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Soccer Injuries and ‘Training Right’ to Return to Play

by Ebru Efe “When can I play again?” This is often one of the first questions asked by an injured athlete, yet one of the hardest to answer. A number of factors and decisions come into the injury pathway taken … Continue reading

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ACL Injury and Prevention Programs in Soccer

by Elise Elsworth Soccer is the most popular sport in the world (1), yet it carries one of the highest anterior cruciate ligament (ACL) injury rates (2). The ACL is a ligament in the knee that contributes to knee stability … Continue reading

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Thoracic Outlet Syndrome – Cold Hands? Neck & Shoulder Pain?

By Ksaniel Hasanki The term thoracic outlet syndrome (TOS) refers to a group of conditions that result from compression of neurovascular structures (nerves and blood vessels) that course from the neck to the axilla (armpit) through the thoracic outlet. The … Continue reading

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Myositis Ossificans- The ‘Hard’ Facts

by Adrienne Ingram What is it? The name suggests that Myositis Ossificans is an inflammatory process of new bone forming inside a muscle. However, it should be taken a little less literally. It has been shown to have little to … Continue reading

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Scapula Dyskinesis and Throwing Athletes : Just Wing it?

by Tom Wills What is Scapular Dyskinesis? Scapular Dyskinesis is the alternation of normal scapular movement and position; ‘Dys’ (alteration of) ‘kinesis’ (motion). Other terms are Scapular Winging and Scapular Dyskinesia (term relating to neurologically controlled factors such as damage … Continue reading

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Muscle Haematomas – ‘What a Corker!’

by Symon Lovett Muscle contusions or more colloquially know as a ‘corky’ usually occur in contact sports like football, rugby and soccer. Following a large contact with an opponent, often a knee to the thigh, which causes intense focal pain, … Continue reading

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‘SWIMLATES’ – Pilates for Swimmers

by Dora Pandeloglou Pilates is common form of rehabilitation designed to improve body awareness, strength and flexibility through one’s functional range. It can be used to assist in reducing acute, subacute and chronic pain, in addition to enhancing sporting performance. … Continue reading

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Recurring Ankle Sprains – Chronic Ankle Instability

by Ashlea Otto Ankle sprains are a common musculoskeletal injury which affect those participating in sport and within the general community (1,2). People experience pain, swelling and poor function, which requires rehabilitation to heal and return to normal activities such … Continue reading

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Pes Anserine Bursitis- “A pain in the knee”

By Emma Hoy What is Pes Anserine bursitis? Pes Anserine bursitis is an inflammation of the bursa located on the inside of the knee, just below the joint line. The Pes Anserinus is the common insertion point for three key … Continue reading

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Hamstring Strains – Southern Twang

By Lauren Belza Hamstring strains are one of the most common soft tissue injuries. Unfortunately these tears can sideline athletes for 2-6 weeks, depending on the severity and location of the tear. The hamstrings refer to a group of muscles … Continue reading

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Prehabilitation for ACL Reconstruction

By Jorden Radliff Anterior Cruciate Ligament (ACL) injuries are one of the most common knee injuries that occur in sport, especially in females with a 2-8x greater risk than males (Hilibrand et al., 2015). With such a substantial time on … Continue reading

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ACL – What you ‘Kneed’ to Know

By Liz Pattison The anterior cruciate ligament, or ACL, is an important ligament that stabilises your knee joint. The rate of ACL injuries is increasing rapidly in Australia, with 72% of injuries being sport-related. ACL injuries occur most frequently in … Continue reading

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What Should I Do With My Flat Feet?

By Matthew Camenzuli Flat Feet (or pes valgus) is a common finding in many people, including in children. However, what is the real importance of having a strong arch in your foot, and is it ‘bad’ to have flat feet? … Continue reading

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Falls and Balance

By Alicia Frey Did you know approximately 30% of community dwelling older adults fall every year?1 Falls are also the leading cause of injury related deaths and hospital emergency department visits2. Why do we fall as we get older? The … Continue reading

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Neck Pain and Phone Usage

By David Micallef Technology has become a necessity in today’s fast-paced and dynamic society. Nothing has changed our lives quite like the smart phone. Have a look around you when you are in a waiting room, on the train, waiting … Continue reading

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Shin Splints – “Medial Tibial Stress Syndrome”

Shin splints is a generic term used to describe pain experienced over the front or inside of the lower leg. The most common presentation of pain in this area is an irritation of the muscles and their attachments to the … Continue reading

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Femoral Acetabular Impingement (FAI) & Hip Dysplasia

By Andrew Lay. Grad Cert Sports Physio, B.Physio (Hons) FAI is a common hip joint condition which typically manifests as pain at the front of the hip and/or groin. It is more common in activities requiring greater hip flexibility such … Continue reading

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Acute Low back pain and Core stability

A summary and explanation of the rationale behind core stability training for acute low back pain.   Introduction Low back pain is a common disorder, with 80% percent of the population likely to experience low back pain at some stage (Walker, … Continue reading

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Stress Fractures

Stress fractures are one of the more common sporting injuries, affecting runners more than any other. They develop from an increase in repetitive load on a bone that come from a significant increase or change to training. The most common … Continue reading

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Shoulder Function

By Daniel Zambon B.Sc, D.Physio, APAM The role of the Rotator Cuff and Scapular Stabilisers The shoulder joint refers to the joint between the head of the humerus and the glenoid (part of the scapula) and is known in medicine … Continue reading

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Recovery From Training: The How and Why

By Simon Hearn Recovery from training and competition is a crucial component of the overall program for athletes of all levels. It allows the body to adapt and heal the microtraumas that are caused to the muscles during training and … Continue reading

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Anterior knee joint pain

The knee is the largest joint in the body, and is one of the more common sources of pain. Anterior knee pain is commonly associated with diagnoses such as patellofemoral joint pain, patellar tendinopathies, bursitis or fat pad impingement. When … Continue reading

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Hockey Injuries and Prevention

Hockey is a popular international Olympic sport. In Australia, hockey is played at clubs, schools and indoor centres. Statistics from the Australian Sports Commission showed an estimated 200,000 Australians aged 15 years and older play outdoor hockey. Hockey requires great … Continue reading

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Gymnasts and Wrist pain

Wrist pain is quite common in gymnastics when weight bearing activities such as handstands, vaulting, beam and vaulting can place forces of up to 5 x body weight when completing skills. Most commonly the wrist pain is located on the … Continue reading

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Can a physiotherapist help you improve your second splits flexibility?

Being able to do the splits is a common topic among dancers and gymnasts, especially second splits. Second splits are also known as straddle, box and centre splits. Most dancers spend hours and hours stretching and perfecting the technique required … Continue reading

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What is OSTEOARTHRITIS?

“I have arthritis” is a common saying in the clinic. The word ‘arthritis’ has become a general term that people use for joint pain, and is often surrounded by negative beliefs such that the world is going to crumble upon … Continue reading

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James Magnussen in shape for Rio

Check out James in his latest ad for Aikon watches.  He looks like he is shape to win Gold at the upcoming Rio Olympics. We wish him  and all the athletes all the best.    

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Anterior hip pain with swimming

Swimming is a popular activity for many people, as it provides a great fitness effect without placing undue stress or load on the body. However the sport does come with its share of injuries, especially those training and competing at … Continue reading

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Are you at risk of an Achilles Tendinopathy

Achilles tendinopathy is a non inflammatory, degenerative tendon injury that is a prevalent injury associated with running and jumping based athlete. This change in the tendon comes from an excessive overload on the tendon that causes a degenerative change. Multiple … Continue reading

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The Importance of Strengthening and Core Stability for Injury Prevention

Strength training is often ignored as part of a training regime, especially for Triathletes who are already very time and energy poor as they are required to train in not one, but three separate disciplines. Swimming, biking and running all … Continue reading

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Williamstown Open Water Championships

Sam Sheppard, Jordan Wilimovsky and Brendan Casey to compete at 2015 Vic Open Water Championships As the 2015 Open Water Championships and WOW Challenge are steadily approaching, our hosting clubs are looking forward to an exciting day of racing an … Continue reading

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Not all ankle sprains are the same!

Although ankle sprains are statistically the most common sporting injury especially in gymnastics, ankle injuries can differ considerably and each and every ankle sprain can damage different structures leading to different areas of pain, different time frames for length of … Continue reading

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FOX SPORTS and ABC TV to broadcast Westfield W-League

Football Federation Australia (FFA) has brokered a deal with FOX SPORTS and ABC TV that will see the Westfield W-League broadcast on both networks for the 2015/16 season in a significant boost for women’s football in Australia. FOX SPORTS and … Continue reading

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Trail Running – injury and prevention

With the final Rapid Ascent trail race of the season upon us, it is important to make sure you finish the season on a high. Running can place high demands on the body, it can lead to stressed tissues resulting … Continue reading

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Emily Seebohm: The girl with the Midas touch

Image (c) Swimming Australia Australian swimming has a new golden girl in the form of Brisbane backstroker Emily Seebohm who tonight took her world title gold medal tally to three at the 2015 FINA World Championships in Kazan with a … Continue reading

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Bronte’s time to shine as Mitch backs up to take rare double gold

Image (c) Swimming Australia She has been in the shadow of her big sister since she started swimming but tonight it was Bronte Campbell’s turn to shine on the world’s biggest stage when she created family history on a victorious … Continue reading

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Silver lining and Cam still smiling

Image (c) Swimming Australia Australia’s Cam McEvoy has been out-touched for gold by a fingernail in a thrilling 100m freestyle final on the fifth night of action at the FINA World Championships in Kazan. The 21-year-old Gold Coaster claimed the … Continue reading

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Big Mack digs deep for 800m freestyle bronze

Image (C) Swimming Australia Young gun Mack Horton showed just how tough a competitor he is to claim a deserved bronze medal in tonight’s 800 metres freestyle final on the fourth night of the FINA World Championships in Kazan. It … Continue reading

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Golden night for Dolphins as backstrokers rule the pool

Australian backstrokers Emily Seebohm, Mitch Larkin and Madi Wilson ruled the pool on a golden night for the Dolphins at the 16th FINA World Championships in Kazan tonight. In Australia’s finest single night since the 2005 World titles in Montreal, … Continue reading

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How To – Crossover Single Leg Squats

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How To – Crunches With Leg Lift

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How To – Directional Lunges

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How To – Drive Through In Standing with Theraband

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How To – Femoral Nerve Stretch

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How To – Forward Kicking

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How To – Incine Plank With Fitball

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How To – Incline Plank With Knee To Chest

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How To – Jump Squats

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How To – Kicking Away From Body

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How To – Knee Plank With Alternate Leg Lifts

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How To – Knee To Chest

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How To – Lumbar Rotation

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How To – Lunges With Rotation

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How To – Pectoral Stretch

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How To – Plank With Leg Lift

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How To – Run Squat & Turn

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How To – Posterior Cuff Deltoid Stretch

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How To – Run Squat & Turn

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How To – Run Squat Forward & Back

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How To – Running Man

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How To – Side Kicks

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How To – Side Plank With Hip Abduciton

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How To – Side Plank With Hip Drop

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How To – Side Plank

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How To – Side Shuffle With Ski Hop

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How To – Side Step With Squat

This pre activation exercise is especially useful for soccer and footy players. It’s designed to activate your hip muscles and make you aware of your knee position during sideways movements.

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How To – Single Leg Bridge

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How To – Single Leg Hop

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How To – Ski Hop With Squat

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How To – Ski Hop

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How To – Squats

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How To – Step Up

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How To – Swing Through Arabesque

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How To – Triple Hop

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How To – Side Steps

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How To – Side Shuffle – Ski Hop

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How To – Lunges with Thoracic Rotation

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How To – High Knee With Band

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How To – Forward Kicks

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How To – Drive Through

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How To – Bow & Arrow

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How To – VMO Activation

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How To Running – Stretch Band

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How To Running – Bounding

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How To Running – Nordic Hamstring Curl

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How To Running – C Skip Drills

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How To Running – B Skip Drills

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How To Running – A Skip Drills

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How To Running – Lunges

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How To Running – Glut Med Strength

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How To Running – Single & Double Leg

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How To Running – Single Leg Squat

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How To Running – Squats

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How To Running – Calf Raises

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How To Running – Foam Roller

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How To Running – Thoracic Rotation

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How To Running – Piriformis Stretch

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How To Running – Lumbar Stretch

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How To Running – Adductor Stretch

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How To Running – Psoas Stretch

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How To Running – Rec Fem Stretch

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How To Running – Quadriceps Stretch

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How To Running – Hamstring Stretch

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How To – Calf Stretch

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How To – Hip Twist

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How To – Faber

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How To – Close Gates

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How To – Superman In 4 Point Kneeling

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How To – Star Sprint

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How To – Accelerate – Sprint – Decelerate (10m)

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How To – Shuffling With Change Of Direction

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How To – Walking Arabesque

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How To – Open Gates

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How To – High Knees

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How To – Heel Flicks

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How To – Dynamic Stretches

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How To – Pre-activation

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How To – Box Jumps

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How To – Upper Limb Start Excursion

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How To – Tiger Walking

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How To – Superman In Standing

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How To – Superman in Lying

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How To – Single Leg Deadlift With Rotation

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How To – Single Leg Deadlift

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How To – Side Reaching In 2 Point Kneeling

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How To – Press Up Star

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How To – Drive Through In Push Up Position

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How To – Clock Face

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How To – Wall Lift

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How To – Walking Drive Through

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How To – Step Up

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How To – Step Out With Theraband

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How To – Step Off

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How To – Standing Drive Through

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How To – Split Leg Squats

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How To – Single Leg Sit to Stand

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How To – Single Knee Bend With Passing

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How To – Single Leg Defending

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How To – Quadriceps

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How To – Open Out With Theraband

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How To – Lunges with Rotation

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How To – Lunges With Theraband

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How To – Foam Rolling

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How To – Double Leg Sit Stand

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How To – Decline Supported Single Leg Squat

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How To – Decline Single Leg Squat

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How To – Bridging With Volley

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How To – Bridging With Kicking

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How To – Hamstring Stretch

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How To – Stretch To The Sky

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How To – Caterpillar Stretch

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How To – Groin Stretch (Gentle)

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How To – Upper Hamstring

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How To – Glutes Stretches

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How To – Pedalling

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How To – Bridges x 3

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How To – Knees to Chest

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How To – Hip Flexors

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How To – Achilles Stretches

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How To – Calf Stretches

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How To – LX Rotation

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How To – TX Rotation

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How To – Running Man

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How To – Directional Hops

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Scapula pushups

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Scapula Retraction In Prone

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How To – SAPP

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How To – Upper Traps and Levator Scapula Stretch

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How To – Thoracic Rotation Sustained Hold

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How To – Thoracic Extension Over Foam Roller

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How To – Single Leg Squat

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How To – Shoulder Bridge

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How To – Scapula Setting And Pull Through

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How To – Scapula Retraction With Theraband

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How To – Scapula Retraction In Prone With Arm Lift

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How To – Scapula Retraction With 45deg Abduction

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How To – SAPP On Fitball

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How To – Prone Pull Downs

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How To – Plantar Flexion Stretch

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How To – Plank

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How To – Plank On Fitball

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How To – Piriformis Stretch

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How To – Lat Stretch

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How To – ITB With Foam Roller

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How To – Hip Flexor Stretch

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How To – Fitball Hip and Knee Extension

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How To – Self Massage With Spikey Ball For Gluteals

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How To – External Rotation with 90deg Abduction

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How To – External Rotation At 0 deg Abduction

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How To – Clams

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How To – Ballistic Thoracic Rotation

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How To – Advanced Plank

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How To – Ankle Inversion/Eversion

Osler demonstrates an exercise for the ankle muscles using a theraband.

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How To – Arabesque (single leg dead lift)

Andy from Physiohealth demonstrates how to do an arabesque exercise. This is a great exercise for glute activation and eccentric hamstring loading exercise and is a good exercise to complete after a hamstring strain and kicking sports where weight is … Continue reading

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How To – Tennis Elbow Eccentric Exercise

Michael from Physiohealth demonstrates how to strengthen the elbow for Tennis Elbow. Tennis Elbow can be painful so start with a low weight.

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How To – Sit To Stand For VMO Strengthening

Jed from Physiohealth demonstrates an exercise to increase strength of the quadriceps muscle, with particular focus on the VMO muscle. This is an important exercise to train the VMO as the VMO is a major stabiliser in the knee.

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How To – Heel Raisers

Jed from Physiohealth shows the correct execution of a heel raise. This is a commonly prescribed exercise for lower limb injuries, in particular it’s used in the recovery of knee injuries and ankle injuries. Jed takes you through the basic … Continue reading

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How To – Eccentric Hamstring Strengthen

Michael from Physiohealth demonstrates how to strengthen hamstrings eccentrically. This is an important exercise for those playing soccer and football who do a lot of running and jumping. Using weights is optional but helps with the strengthening. it’s important to … Continue reading

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How To – Bicep Curl

Jed from Physiohealth demonstrates how to correctly execute a bicep curl using a theraband. This is a commonly prescribed exercise by Physios during rehabilitation following a bicep strain or rehabilitation following a procedure such as an elbow reconstruction.  

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How To – Bridging with Kicking

Osler demonstrates how to progress core strength exercises program with a bridging with kicking exercise. This is particularly good for soccer players as we input a kicking movement into this exercise.

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How To – Swimmer’s Catch & Pull Exercise

Megan demonstrates a swimming specific exercise that works on the retraction of the shoulder as it comes back through (specific to the freestyle stroke). This exercise is designed to strengthen the retractors in a swimming specific position.

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How To – Gluteal Activation Exercise

Meagan demonstrates a glute activation exercise. This exercise supports the pelvis area while activating the glute at the same time.

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How To – Rotational Gluteal Exercise

Meagan demonstrates how to do a glute strengthening exercise. This exercise works on isolating one particular glute at a time. This is an intermediate exercise perfect for swimmers.

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How To – Drive Through in Side Lying

Polly demonstrates stability exercises to work glutes and to get the hip moving in isolation.

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How To – Drive Through Exercise

Polly demonstrates a progression for running exercise.

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How To – Bridge with Hip Twist

Polly demonstrates the progression of the bridge of Pilates exercises.

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How To – Using Stretchband for Hamstrings

Katie demonstrates how to improve hamstring flexibility with a hamstring stretch using a Stretchband.

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How To – Wall Lifts

Poly demonstrates an exercise to work on getting some isolation between the lumbar, pelvis and hip – great for runners and cyclists.

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How To – Split Leg Squats

Polly demonstrates a split leg squat and shows the progression to make this exercise more challenging.

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How To – Improve Upper Back Rotation

Here is an exercise from Physio Health to help increase rotation of their upper back. This is particularly useful for athletes who do sports that only involve one arm.

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How To – Supported Declined Single Leg Squat

Here is Polly demonstrating an exercise to get the glutes working.

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How To – Wall Squats

Jed demonstrates how to correctly execute a wall squat. Wall squats are a commonly prescribed exercise for any lower limb injuries, especially after knee surgery.

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How To – Step Ups

Jed demonstrating how to correctly execute a Step Up. Working the Quads, Hamstrings and Glutes.

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How To – Crab Walk Exercise

Gary with the help of Scott demonstrates how to do a crab walk. The crab walk exercise helps build up strength in the Gluteus Medius muscles, the muscles on the side of your hip. These muscles are important in any … Continue reading

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How To – Neural Slides

Scott from Physio Health demonstrates a stretch to help loosen the hamstring. This stretch helps loosen the nerve that runs down the back and leg.

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How To – Scapula Retraction

Scott from Physio Health demonstrates an exercise for the shoulders. This is a great exercise for posture and helps alleviate shoulder pain.

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How To – Taping for Glute Activation

Polly explains and demonstrates how to correctly strap to activate the Glutes. Focusing on Gluteus Medius and Gluteus Maximus.

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How To – Patellar Tendon Strapping

Polly explains and demonstrates how to strap a Patellar Tendon.

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How To – Tape The Patellaofemoral Joint

Polly explains and demonstrates how to correctly tape the Patellaofemoral Joint.

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How To – Back Taping For Improved Posture

Andy demonstrates how to tape the back correctly to improve posture. A lot of people sit at desks all day with poor posture and rounded shoulders. This can have a negative impact ranging from headaches right through to neck, back … Continue reading

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How To – Taping For Basic SIJ Problem

Polly explains and demonstrates how to correctly tape for a basic SIJ problem. You normally get pain when you are walking or sitting into an extension, this strapping with help offload the pain you are experiencing.

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How To – Single Leg Squat

Cory Prout explains how to do a single leg squat to rehabilitate the patellofemoral joint. It is important when performing this exercise not to go too far down, about a 1/4 squat is enough. When completing the single leg squat … Continue reading

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How To – Lumbar Spine Stretching

Lucy demonstrates how to stretch the lumbar spine . Stretch 1) Lying flat on you back bring one leg up towards the chest gripping behind the thigh. Once a stretch is felt hold for 30sec. Do NOT push though to … Continue reading

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How To – Glute & ITB Stretching Using a Foam Roller

This video demonstrates how to stretch the glutes and ITB using a Foam Roller. Tight Glutes and ITB can cause knee, hip and even lower back pain.

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How To – Tape an Ankle

This video demonstrates how to tape an ankle to prevent an acute ankle injury. A lot of ankle injuries occur with the ankle rolling inward & sprain the ligaments on the outside. Key Points: – Use a strong rigid tape … Continue reading

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How To – Calf Taping For Plantar Fasciltis

This video demonstrates how to tape a calf and foot for Plantar Fasciitis using Rock Tape. Plantar Fasciitis comes from tight calves and/or altered biomechanics. Key Points: – Round the edges of the tape – Don’t touch the tape to … Continue reading

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How To – Calf Taping For Tightness

This video demonstrates how to tape a tight calf using Rock Tape. Key Points: – Round the edges of the tape – Cut the tape into a “Y” so you can tape both heads of the calf – Try not … Continue reading

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How To – VMO Activation For Patellofemoral Rehab

Physiotherapist Cory Prout explains and demonstrates how perform an exercise to activate the VMO muscle. This muscle is important in stabilising the Patellofemoral joint. Key Points: – Lean against a bench or table – Tuck one heel behind the other … Continue reading

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How To – ‘Heel-Lock’ When Taping an Ankle

Check out this alternative method Sharbs demonstrates how he likes to do a Heel Lock when strapping an ankle using stretch tape. This method provides a lot more comfort and is less chance to cut into the skin across the … Continue reading

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How To – Stretch The Lats

Justin McEvoy explains and demonstrates how to stretch the Latissimus Dorsi (Lats). To perform this particular Lat stretch you just need something to hang on to, like a bar or post. Once you have hold of the bar with one … Continue reading

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How To – Scapula Push-Up

Justin McEvoy explains how to perform a scapula push up with correct technique. Dora Pandeloglou demonstrates perfect control of her scapula movement while maintaining good activation of her core to ensure she is in the ideal position. There are two … Continue reading

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How To – Strengthen Your Ankle After a Lateral Sprain

Cory Prout explains and demonstrates one method of strengthening the ankle after a Lateral Sprain. This particular rehab exercise is great for strengthening the peroneus muscle which is on the lateral side of the lower leg. To do this exercise you … Continue reading

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How To – Strengthen The Glutes

Cory Prout explains and demonstates how to effectively strengthen the glute muscles with an exercise that can be done at home (or anywhere really)! All you need is a piece of Theraband (available at Physiohealth) tied into a loop and … Continue reading

Posted in "How To" Videos, Football Exercises, Football Hip & Groin, General Exercises, General Hip & Groin, Gymnastics Hip & Groin, Gymnastics/Dancing, Tennis, Tennis Hip & Groin, Triathlon, Triathlon Hip & Groin | Tagged , , | Comments Off on How To – Strengthen The Glutes

How To – Tape A Patella Using Rocktape

Polly Dhar from Physiohealth demonstrates how to tape a Patella using Rocktape. Tips! – Round the end of the tape to prevent it peeling off the skin easily. – Run the tape a few times to stimulate the adhesive prior … Continue reading

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How To – Stretch Your Neck

Cory Prout demonstrates and explains how to stretch the neck muscles to reduce tension caused by prolonged periods of sitting at a desk. Note:  When stretching the Upper Trapezius muscle it is important to do so very gently. Hold each … Continue reading

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How To – Shoulder Rehab Exercises

Shoulder Rehab Exercises (Part 1) Justin McEvoy demonstrates how to perform some basic shoulder rehabilitation exercises such as Scapular Setting, External Rotation and Internal Rotation. All of these exercises should be performed after guidance and instruction from your physio to ensure … Continue reading

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How To – Perform An Incline Single Leg Squat

Physiotherapist Polly Dhar demonstrates how to perform an Incline Single Leg Squat. This particular exercise is good for ankle and knee rehabilitation. It is important to concentrate on good pelvis alignment and core control throughout this exercise. Important Steps! 1) … Continue reading

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How To – Use A Pro-Ice Machine

  Cory Prout demonstrates how to use the Pro-Ice machine. The Pro-Ice Machine is used for acute soft tissue injuries and joint injuries with inflammation. The Pro-Ice machine effectively applies ice and compression to significantly reduce recovery time.

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How To – Treat An Acute Back Injury

An acute back injury will often present symptoms of inflammation and stiffness. To treat the injury the first step is to minimise the inflammation through using ICE. Tip: When applying ice use a Chux Cloth to between the skin and … Continue reading

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How To – Treat Chronic Back Pain

Physiotherapist David Morarty explains how the Femoral Nerve affects back tightness, hip and knee pain and demonstrates how to release tightness through the lower back.  

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How To – Perform The Star Excursion Test

Polly Dhar Demonstrates The Star Excursion Test The Star Excursion Test is a clinical test used to assess neuromuscular control of the trunk, pelvis, and lower extremities, for the purpose of injury prevention and rehabilitation. The layout of the test … Continue reading

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How To – Use A Foam Roller To Stretch The ITB

Key Points: Support your body weight by resting on your forearms Have your heals together and knees straight. If rolling for 10 minutes spend at least 6 minutes on the ‘distal’ 3rd (closer to the knee). Perform small rolling movements … Continue reading

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How To – Tape An Ankle

Key Steps: Tape an anchor above the ankle. (not too high) Tape 2-3 Stirrups off the anchor around the bottom of the foot and back to the anchor Tape 2 “Figure of 6’s” in the same direction Tape another 2 … Continue reading

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How To – Stretch The Hip Flexors

Key Points To Remember! Do NOT over-lunge. By doing this you will potentially arch your back and therefore not target the hip flexors during the stretch. Once in the lunge position, remain tall in posture, and tilt the pelvis posteriorly. … Continue reading

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