Physios Guide to Lifting Techniques

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1 Physios Guide to Lifting Techniques Paul Wright B.App.Sc.(Physio), Dip.Ed. (P.E.) Director of: theptprofessor.com PhysioProfessor.com 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. - Develop a bank of essential rehabilitation exercises all trainers should know and use. Rules are for the guidance of the wise and for the obedience of fools Winston Churchill Potentially Dangerous Exercises - Contra-Indicated Exercises? - Level of Education - Repetition is the Issue - Past Injury What would a safe and competent Fitness Professional do? Your level of experience? Injury Pre-Screening The Ankle - 20% of injuries - One leg squat - Diagonals - One leg calf raise 1

2 The Knee Common Exercises - Squats - Lordosis? - Patello Femoral Pain - Meniscal Pain - Rotation on a fixed foot - Alignment V s Weakness - Knee in line with 2 nd toe - Bouncing? - 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

3 Common Exercises - Hack Squat Common Exercises - Leg Extension - Problems? Compression V s Shear Common Exercises - Sissy Squat Common Exercises - Incline Treadmill - Smith Machine? - Bosch Squat in Smith Wall Squat Figure 4 ASIS should be less than 5 cm from the floor R V s L Partner Hip Stretch 3

4 Ball Squat in Bridge The Shoulder - Hamstring walk - Ball wall squats with strap - The Big One for PT s - Calf flexibility The Shoulder Correct Scapulo-Humeral Rhythm Ensures : 4 Joint Complex: 1. Glenohumeral 2. Scapulothoracic 3. Acromioclavicular 4. Sternoclavicular - implications for PTs? 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 - Bench Press Common Exercises - Deep DB Bench Press - Depth - Bar Position? 4

5 Common Exercises - Deep Flyes Common Exercises - Press Behind Neck - DB version - Can You See Your Hands Common Exercises - Pulldowns - Close Grip? - Underhand? Common Exercises - Machine Chest Press - Hand Position? - Seat Height? - Range especially at the start of the press - Can pull down in lift Common Exercises - Bent Rows Thoracic Mobility Army Row Balance Presses Chopping 5

6 Cable Push-Pull Best Rehab Exercises Reverse Dip - mobility - free scapula Best Rehab Exercises Push Up Plus Best Rehab Exercises Ball Supermans Best Rehab Exercises One Arm Prone Bridge Best Rehab Exercises Drop Catch Cuban Press? 6

7 The Lumbar Spine The Lumbar Spine Compression V s Shear Loss of Extension Post injury weakness and inhibition Inner and outer core model Hypermobility Hypomobility Segmental instability over a Functional hypomobility Common Exercises - Deadlifts - Lordotic posture? - Lever Length V s Disc Pressure - Full extension Risks V s Benefits - Lordotic posture? - Lever Length V s Disc Pressure - The issue is repetition Common Exercises - Bent Rows Common Exercises - Seated Row Pump Class? 7

8 Common Exercises - Roman Row Mobility - Better Back Program Fallouts Squat Thrusts - Active SLR - Better Back Program - Look-overs Stevedores Twist One Leg RDL with - Overhead Lunge Exercise Band Bent Twist - Long Lever 8

9 One Arm Deadlift SIJ Specials -Isolation TA? - Post injury? The Elbow - Shearing Forces ( overhead squats lateral raise) - Force through the long axis of the bone. - Forearm training tips Rules are for the guidance of the wise and for the obedience of fools Winston Churchill 9

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