Physios Guide to Lifting Techniques

Transcription

Physios Guide to Lifting
Techniques
Paul Wright
Goals of Today’s Session
- Review the correct technique for many common lifts
and evaluate the risks.
- Appreciate the rehabilitation uses and strategies for
these exercises.
B.App.Sc.(Physio), Dip.Ed. (P.E.)
- Develop a bank of essential rehabilitation exercises
all trainers should know and use.
Director of:
thePTProfessor.com
PhysioProfessor.com
www.thePTProfessor.com
Potentially Dangerous Exercises
“Rules are for the guidance of
the wise and for the obedience
of fools “
- Contra-Indicated
Exercises?
- Level of Education
Winston Churchill
- Repetition is the Issue
- Past Injury
What would a safe
and competent
Fitness Professional
do?
The Ankle
- 20% of injuries
- One leg squat
Your level of
experience?
- Diagonals
Injury Pre-Screening
- One leg calf
raise
1
The Knee
Common Exercises - Squats
- Lordosis?
- Patello Femoral Pain
- Meniscal Pain
- Knee in line with 2nd toe
- Bouncing?
- Rotation on a fixed foot
- Alignment V’s Weakness
- Depth
- Nose to Wall Squat (Dumbells)
Common Exercises - Lunge
- Inner Range
- Knee Alignment ?
- Rear Lunge with Twist
Knee Over Feet ? Lateral Hip Shift ?
Common Exercises - Lunge
Common Exercises - Leg Press
- Bulgarian Split Squat
- Problems?
- Problems?
2
Common Exercises - Hack Squat
- Problems?
Common Exercises - Leg Extension
Compression V’s Shear
Common Exercises - Sissy Squat
Common Exercises - Incline Treadmill
- Smith Machine?
- Bosch Squat in Smith
Best Rehab Exercises - Wall Squat
Best Rehab Exercises - Figure 4
ASIS should be less than
5 cm from the floor
R V’s L
Partner Hip Stretch
3
Best Rehab Exercises - Ball Squat in
Bridge
The Shoulder
- Hamstring walk
- The Big One for PT’s
- Ball wall squats – with
strap
- Calf flexibility
Correct Scapulo-Humeral Rhythm Ensures :
The Shoulder
4 Joint Complex:
1.
2.
3.
4.
Glenohumeral
Scapulothoracic
Acromioclavicular
Sternoclavicular
- implications for PTs?
Common Exercises - Bench Press
• that upward rotation of the scapular with abduction
prevents impingement
•the glenoid is placed under the humeral head in abduction
•a stable base is provided for muscles that originate on the
scapula – eg teres minor ( ie chopping)
Common Exercises - Deep DB Bench
Press
- Depth
- Bar Position?
4
Common Exercises - Deep Flyes
Common Exercises - Press Behind Neck
- DB version
- “Can You See Your
Hands”
Common Exercises - Machine Chest
Press
Common Exercises - Pulldowns
- Hand Position?
- Close Grip ?
- Underhand?
- Seat Height?
- Range – especially at the
start of the press
- Can pull down in lift
Best Rehab Exercises - Thoracic Mobility
Common Exercises - Bent Rows
Army Row
Balance
Presses
Chopping
5
Best Rehab Exercises - Cable Push-Pull
Best Rehab Exercises – Reverse Dip
- mobility
- free scapula
Best Rehab Exercises – Push Up Plus
Best Rehab Exercises – One Arm Prone Bridge
Best Rehab Exercises – Ball Supermans
Best Rehab Exercises – Drop Catch
Cuban Press?
6
The Lumbar Spine
The Lumbar Spine
Compression V’s Shear
Hypermobility
Loss of Extension
Hypomobility
Post injury weakness and
inhibition
Segmental
instability over a
Functional
hypomobility
Inner and outer core model
- Lordotic posture ?
Common Exercises - Deadlifts
Risks V’s Benefits
- Lever Length V’s Disc
Pressure
- The issue is repetition
- Lordotic posture ?
- Lever Length V’s Disc
Pressure
- Full extension
Common Exercises - Bent Rows
Common Exercises - Seated Row
Pump Class?
7
Common Exercises - Roman Row
Best Rehab Exercises - Mobility
- Better Back Program
Best Rehab Exercises - Fallouts
Best Rehab Exercises - Squat Thrusts
- Active SLR
- Better Back Program
- Look-overs
Best Rehab Exercises - Stevedores
- Overhead Lunge
Best Rehab Exercises - One Leg RDL with
Twist
Exercise Band Bent Twist
- Long Lever
8
Best Rehab Exercises - One Arm Deadlift
Best Rehab Exercises - SIJ Specials
-Isolation TA?
- Post injury?
The Elbow
- Shearing Forces ( overhead
squats – lateral raise)
“Rules are for the guidance
of the wise and for the
obedience of fools “
- Force through the long axis of
the bone.
Winston Churchill
- Forearm training tips
9

Physios Guide to Lifting Techniques

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