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Training Videos From OsteoRehab

Training Lab

Welcome to the OsteoRehab Training Lab!

Here you will find a library of free resources designed to help you with your training or rehabilitation from injury.

Please browse through the videos and learn how to get the most our of your training.

Please note that these exercises are designed to specifically assist the exercise prescription to clients of OsteoRehab. These exercises are to be completed at your own risk. For expert advice, please contact us for your own personalised program.

Good luck and enjoy your training!

Exercise rehabilitation videos

Improve your balance and stability with these simple exercises from Dr Andrew Evans. In this video we go through progressions of balancing exercises that you can do at home with no equipment required.

These exercises are designed to gain improvements to your balance through your body’s full range of movement while standing. By using lower and upper body movements, we are able to train the ability to control weight shifting of our centre of mass through the three planes of movement that our bodies move through in sport or exercise.

The problem with out-dated balance exercises used by others is that they only consider balance from an environmental perspective. Sure, balance boards and other equipment can improve your ankle dynamic strength, but how often are you standing still and the floor underneath you is wobbling or collapsing away? Never, I hope!

This new way of looking at balance can improve your ability to control your balance through full range of motion on a stable unchanging surface. This reflects the normal movements in sport and life. Get better at agility, running, jumping, landing, twisting, and all while protecting and strengthening your ankles, knees and hips!

Do you have tight muscles in your neck and shoulders? This exercise is designed to help you to develop the correct motor patterns for movement of your upper back, shoulders and arms.

The muscles between your neck and shoulders can become tight due to being over-dominant for many different reasons. This can be due to desk postures, shoulder or neck injuries and also due to stress.

The aim of this exercise is to try to relax the over-activation of the neck and upper shoulder muscles and to teach the correct muscle firing patterns. Follow the instructions in the video to control the movements of your shoulders while exercising with a resistance band.

These exercises can also be performed on strength based row machine in your local gym, just make sure that you have the technique right before stacking on the weights.

This is a variant of the Standing Theraband Row, and is quite similar although removes the use of the arms in the exercise. This is useful as it produces more load on the stabilisers of the shoulder blades. This way, we can focus our efforts on the stability aspect of the movement before we progress to strengthening the movement.

Remember for this exercise, our efforts are focused on slow steady movement while achieving activation of the muscles between our shoulder blades.

This is the first video in a four part series on improving hip extension by Dr Matthew Retallack. In this first part, Dr Matthew Retallack discusses using the upper body and arms to assist hip extension through the three planes of motion while in a kneeling position.

Here is the second step in the progression of hip extension exercises. In this video, Matt progresses from kneeling hip extension into standing as we increase the load through the hip and include the role of the knee and ankle to assist optimal movement.

These exercises are quite different from the traditional 'static stretches' that are used commonly to stretch the hip.

The difference here is that rather than just targeting the hip-flexor muscles, we are able to mobilise the hip joint itself through its entire range of motion into hip extension. By adding movement of the arms into the exercise and utilising all three planes of motion, we can ensure we are also 're-programming' the muscle firing patterns of the stabilising muscles of the hip.

Therefore, we can achieve our primary goal of getting more movement at this hip and at the same time we are also teaching our bodies how to control and stabilise this movement through its full range; with the aim of preventing future injury and optimising performance.

The third progression for the hip extension exercises involves going from “isolated” to “integrated” – particularly in reference to walking.

In the third progression we look at hip extension in a standing position with a step. Motion-is-lotion and taking this step in integrating your new found hip extension in a weight-bearing situation, with movement - is as functional as it gets.

By adding the three planes of motion, we take this drill from simply adding movement to adding directed influence. In gait we are moving forward with a combination of sidebending and rotational loads, and this drill helps us achieve this. Therefore, we are going from the simple paradigm of “stretching muscles” and transforming our rehabilitation strategy into movement re-training.

The fourth progression of our hip extension series involves taking the functional, loaded motion and adding resistance. This resistance is in the form of a lunge, which is one of the foundational human movements.

This drill goes beyond basic stability. We have asked these muscles to load, we have asked them to drive, and we have asked them to react to 3 planes of cuing – now we are asking them to work. This drill is more advanced, as it involves a high level of proprioceptive competency, strength, control of range as well as range of motion.

Assessment and activity should always represent as closely as possible the functional components that are required for the task, and all the variables that this drill involves makes it incredibly valuable.

Reduce your muscle tightness with these foam roller exercises.

Osteopath Dr Andrew Evans shows you how to use a foam roller to decrease muscle tightness and increase your joint mobility.

These exercises are great to reduce tightness or tension through the mid and lower back, hips, glutes, hammies, quads, ITBs, and calves.