STRENGTH & MUSCLE MASS
- Push: BB Bench, DB Bench, Push-ups, Pulley Exercises etc.
- Pull: Pull-ups, Chins, Lat Pull, Rows etc.
- Shoulders: Overhead Press, Lateral Raises
- Deltoids .
- Deltoids .
- Rotator Cuff: External & Internal Rotation Exercises
- Triceps: Elbows High-Mid-Down-Back
- Triceps .
- Triceps .
- Biceps: Elbows High-Mid-Down-Back
- Biceps .
- Lower Arm & Hand: Wrist Rotation-Flexion-Extension-Abduction-Adduction + Hand Exercises
RECOVERY: MASSAGE BALLS, ROLLING, STRETCHING
- Push – Chest Region: Pectoralis Major | Serratus Anterior | Pectoralis Minor .
- Pull – Lats | Teres Major | Traps | Rhomboids | Levator Scapulae .
- Shoulders & Rotator Cuff – Shoulder: Deltoids & Rotator Cuff .
- Upper Arm – Triceps | Biceps .
- Lower Arm & Hand – Forearms | Elbows | Wrists | Hands | Fingers .
NEURODYNAMICS – NERVE FLOSSING, SLIDING, GLIDING
INJURIES & CONDITIONS
NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.
· CARPAL TUNNEL SYNDROME
- Cyclists hand pressure on handle bars + riding roots for Mountain Bikers
- Orthoinfo – Explanation
- Orthoinfo – Animation
- Orthoinfo – Exercise Program .
– Carpal tunnel syndrome is a common condition that causes numbness, tingling, and pain in the hand and forearm.
– The condition occurs when the median nerve — is squeezed or compressed as it travels through the wrist.
- Orthoinfo – Exercise Program .
- Videos – Carpal Tunnel Explained .
- Graphics – Brachial Plexus: Radial, Median, Ulnar Nerves .
- Videos – Rehab Exercises .
· NECK – THORACIC OUTLET SYNDROME (TOS)
- Cyclists Head position
- Neck Pain from Thoracic Outlet Syndrome . Spine-Health
– Compression of the nerves and/or blood vessels running through the thoracic outlet (area between the top rib and collarbone)
– Symptoms are typically felt in the shoulder and arm, but sometimes in the neck. Common causes include:
(1) Traumatic injury. A major collision or fall could lead to internal changes that place more pressure on the thoracic outlet’s nerves and/or blood vessels.
(2) Repetitive motions. Sports involving repetitive shoulder movements—baseball, volleyball, swimming; Work that involves reaching up above the head
(3) Poor posture. head drifting forward and shoulders rounding forward - Videos – TOS – Explained .
- Graphics – Brachial Plexus: Radial, Median, Ulnar Nerves .
- Videos – TOS – Massage & Stretching .
- Videos – TOS – Mobility Drills, Trigger Point Release & Stretching . Lawrence Physio, Physiotutors
· ELBOW TENDINOPATHY
- Tendinopathy: is typically used to describe any problem involving a tendon. The tendons can be worn, injured, stretched, and/or torn.
- Tendinitis: acute inflammation of the tendon due to small (micro) tears (the suffix “itis” indicates inflammation)
- Tendinosis: non-inflammatory degeneration of a tendon from repetitive strain-injuries without adequate time to heal. Sports Health
- Orthoinfo: Tennis Elbow = Lateral Epicondylitis = Outside of Elbow
- Golfer’s Elbow = Medial Epicondylitis = Inside of Elbow
- Videos + Chart – Elbow Tendinopathy – Explained . Tennis & Golfer’s Elbow
- Video – Elbow Tendinopathy – Strength Exercises . Tennis & Golfer’s Elbow
- Videos – Lateral Epicondylitis Rehab Exercises . Tennis & Golfer’s Elbow
- Videos – Medial Epicondylitis Rehab Exercises . Tennis & Golfer’s Elbow
· ELBOW BURSITIS
- Orthoinfo – Explanation .
- Videos + Graphics to be added
· BICEP TENDINOPATHY – TENDINITIS – TENDINOSIS
- Tendinopathy: is typically used to describe any problem involving a tendon. The tendons can be worn, injured, stretched, and/or torn.
- Tendinitis: acute inflammation of the tendon due to small (micro) tears (the suffix “itis” indicates inflammation)
- Tendinosis: non-inflammatory degeneration of a tendon from repetitive strain-injuries without adequate time to heal. Sports Health
- Article – Bicep Tendinitis .
- Videos – Rehab Exercises . Keeley Physio
· ROTATOR CUFF TENDINOPATHY & ROTATOR CUFF TEARS
- Tendinopathy: is typically used to describe any problem involving a tendon. The tendons can be worn, injured, stretched, and/or torn.
- Tendinitis: acute inflammation of the tendon due to small (micro) tears (the suffix “itis” indicates inflammation)
- Tendinosis: non-inflammatory degeneration of a tendon from repetitive strain-injuries without adequate time to heal. Sports Health
- Videos + Graphics + Chart – Rotator Cuff Tendinopathy Explained .
- Video – Isometrics for Shoulder Pain Relief – Physiotutors
- To be added – Rehab Exercises .
- Videos + Graphics – Rotator Cuff Tear Explained .
- To be added – Rehab Exercises .
· AC JOINT PAIN – SUBACROMIAL PAIN SYNDROME (SAPS)
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- Videos + Graphics – Rehab Exercises .
· ARTHRITIS
- Videos – Osteoarthritis Explained .
- Video – Shoulder Osteoarthritis Explained .
· STIFF or FROZEN SHOULDER
- Videos + Graphics – Stiff or Frozen Shoulder Explained .
- Videos – Rehab Exercises .
· SHOULDER IMPINGEMENT
- Videos to be added
- Research Studies – Shoulder Impingement .
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