Precision Rehab and Recovery

How to get up off the ground after laying on your back🤔
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Many adults struggle getting up from the ground due to back pain. How do you get up without provoking pain in your back? Follow these steps below⬇️
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1️⃣ Bend one knee towards you, keeping other leg extended

2️⃣ Roll over on the straight leg while bracing core to prevent spinal twisting

3️⃣ Plant knee on the ground and stiffen shoulder to prop up onto your elbow

4️⃣ Pull knee through so you are on all fours (prevent bending the spine)

5️⃣ Walk hands up onto knees while trying to maintain a flat back

6️⃣ Stiffen back as you push down into arms

7️⃣ Pull hips forward while bringing one foot forward into a kneeling position

8️⃣ Squeeze glutes and push through heel into standing position

‼️TIP‼️ Try to minimize spinal flexion (bending forward) as much as possible when trying to get off the ground to prevent unnecessary loading of your back - use those GLUTES & CORE!!
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The Lock 🔒 Clam Shell
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Andrew Lock is one of the most well known and innovative physiotherapist in the world. He has been a huge influencer in the way I approach rehab treatment. The only way we progress in anything in life is by challenging what we know to find a new, better way. And this might go totally against what you previously thought.
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The common clam shell involves excessive hip flexor engagement which results in less activity from the glute med - which we are trying to work in this exercise! He has innovated this exercise to MAXIMIZE glute engagement. Here’s how to do it:

1️⃣ Lay on your side with legs extended

2️⃣ Cross the ankle of the top leg over the Achilles of the leg on the floor

3️⃣ Tilt the pelvis slightly forward so the hip is angled down towards the floor

4️⃣ Lift the top leg and feel the glute turn on✅

Try this exercise out at home and notice the difference between a normal clam shell and the clam shell💪🏼💯
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