Dr. Ryan DeBell from Movement Fix demonstrates a cool variation on the adductor rock back. This should help your squat depth by improving adductor extensibility.

This stretch is what I call the adductor rock back with a twist. . What this stretch does is two-fold: 1. It stretches the adductors, which are important to work on since they can limit your squat depth due to their anatomical attachments on your femur and pelvis. 2. The twist at the end of the range of motion helps you to differentiate hip motion from spine motion. . When you do this, try not to round your lower back. You won't get the stretch on the adductors as intended if you let your back round. You have to keep your spine stiff by contracting your abs and lower back muscles. It's a fight between your lower back and adductors. . Once you get as deep as you can, try rotating your hip joint a couple of times without rounding your back. When someone has a hard time with this they end up flexing and extending their spine instead of rotating the hip joint. You might want to record a video of yourself doing this to check form. . Repeat for 10 reps each side with 2 rotations each rep at the bottom. . We use this drill in our hip and low back mobility program on the day that focuses on rotation and the adductors (you can download a sample of the program at our link in bio). . #mfcommunity #movementfix #movement #mobility #chiro #pt #fitness #training #adductors #hips

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Dr. Leon Knight shows a basic but difficult to complete rotator cuff exercise progression below. If you need help with a shoulder injury, contact Dr E for an online or live consult here!

Chris Johnson uses this drill to progress his triathletes but it's for anyone looking to challenge their stability while performing marching/step up drills. Need help getting back to sport, running, or your daily activities? Book an online or live consult with Dr. E!

Here's a great way to challenge your single leg stance via Dr. Nicole Surdyka. Start with split stance and progress to sinlge leg balance when you're ready. If you need help with balance, running, knee or hip issues, contact Dr. E for a live or online consult here!

Eccentric Hip Training plus isometrics are often ignored in many rehab and exercise programs. Here is Chris Johnson of Zeren PT on instagram demonstrating a novel combination of SLR and roll to work on eccentric strengthening of the hip abductors. If you need a live or online consultation for hip or low back issues, contact Dr. E at EDGE Rehab and Sport!

Strain your quadriceps? Here is a progression from Dr. Nicole Surdyka, reposted with permission from her instagram.

Here's another great mini band shoulder progression from Chris Johnson of Zeren PT and Performance. Part 1 is here if you missed it. It's actually very tough!

If you need an online or live consult with Dr. E for your shoulder and/or neck issues, contact him here!

The same high curated blog posts from Physio Experts around the web will continue. However, I felt the name needed to change to reflect the ongoing branding of The Eclectic Approach’s Modern take on Manual Therapy, Strength Training, Patient Education and more.

Look for new modules from Dr. E on Self Rehab of every area/joint in the body in the coming months! Thanks for reading/watching Physio Answers and welcome to Modern Self Rehab!

Chris Johnson of Zeren PT and Peformance demonstrating an advanced version of the straight leg raise, single leg bridge. He is using a strap to hold a kettlebell on the unsupported side of his hip!

It looks like a still pic, because he's a master of motor control/stability from hours and hours of practice and working out! Thanks for the awesome variation!

If you need help with stability, recovering from injury, or return to sport, give Dr. E a shout out for an online or live consult!

Single Leg Hop tests are often used as return to function/sport criteria. Dr. Nicole Surdyka breaks it down in this informative instagram post.

Need help returning to sport for your knee/hip/ankle injury? Contact Dr. E at EDGE Rehab and Sport!

A single leg hop test is often used in the return to sport testing criteria. Here, we are looking for the distance hopped on the injured leg vs the distance hopped on the uninjured leg, as well as the quality of your movement. ——— Patients 3-5 months post ACLR tend to shift from inter-limb compensations to intra-limb compensations that cannot always be seen clinically. This means that instead of putting more load through the nonsurgical side as is typical early after ACLR, they will now load the hip and ankle on the surgical side and avoid loading the surgical knee. ——— Patients with an ACLR may also show decreased performance on both legs in a hop test. So even if they achieve >90% LSI on hop tests, it doesn’t necessarily mean they are ready to return to sport. ——— This doesn’t mean hop tests are useless however. I still like to use them to assess quality of movement and see if there is any fear avoidance or hesitance with hopping on either side. The results should not be taken in isolation, however, as a means to clear an athlete to return to sport. ——— As of now, quad strength LSI is still the best indicator of secondary ACL injury risk. So at the very least, quad strength needs to be assessed! Single leg hop tests simply give us more information.
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Chris Johnson of Zeren PT and Performance going over an important cue to maximize your glute activation during the crabwalk exercise. These exercises may help with single leg stability and knee pain with running or other weight bearing activities. Need online or live help? Contact Dr. E for at EDGE Rehab and Sport!

Part of recovering from any tendinopathy, like Tennis Elbow is a good loading strategy. This means you need to progressive add load to strengthen and improve the capacity of the irritated muscles/tendons. Chris Johnson is here showing a variation on grip with elbow and forearm movement. You can get a flexbar here and support Physio Answers!
The focus on this great loading and dissociation exercise is to get the head and neck moving under load. The controlled and independent movement of head/neck on shoulders while the shoulders are being should be done slowly and loaded to tolerance. The slow and controlled movements work very well to reduce perception of threat and stretch. Thanks to @theperformancedoc, Dr. Leon Knight for the great demo!