Rehab progression

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

She wasn’t really active recently, but anyways it’s hard to find out the exact cause because it’s multifactorial (it’s probably rotator cuff related shoulder pain). Long story short, after doing this program (2-3 weeks long), she felt much better… PS: If you pay attention, many exercises “attacked” both shoulder and wrist (actually the entire arm complex). The video is sped up 2-4x!

1. Safe (CKC, elbow in front of the body…), maintaining scapula protracted for serratus act., high ER activation plus supraspinatus on top of that.

2. Safer because of wall contact! No eye contact will make it true dynamic-reactive stability where all the rotator cuff muscles need to work hard.

3. Great dynamic shoulder stability variation, very safe even from the beginning of rehab - in most cases…

4. Great arm positioning for supraspinatus and serratus ant., doing max range rotations on top of that is great for cuff activation.

5. Elbow muscles, wrist, serratus, all the cuff muscles… One of the most complete ones for the end (intentionally).

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

He is a “long-distance recreational walker” 😊. He is in a pretty much everted (as well as fake pronation) position while doing so! Find his previous post in my feed if you want more info… PS: The video is sped up 2-4x!

1. Great one if someone has fake pronation and prominent eversion while doing the basic activities! Doing exactly the opposite here…

2. A half-roller and mini ball promoting supination and inversion (a ball cannon fall - keeping it with heels; the second part of plantar flexion promotes supination on its own).

3. Don’t underestimate the power of strong toes (isolated toe strength)! The second part of the movement is great for rigid or excessively everted heel bone!

4. Great for supination (a wedge helps a lot because it feeds supination thanks to metatarsal behavior related to toe extension).

5. The easiest way to promote supination, in a safe position (we also have back chain co-activation here).

6. A wedge helping heel bone movement significantly (particularly if putting BW on top of the working heel bone).

7. Great for genuine pronation, while wedge position prevents eversion significantly.

8. A bit of everything: Supination, eversion, passive toe extension…

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

This is her 2nd ACL surgery in 6 years (a classic ski knee twist mechanism in both cases - which means she never gets prepared for ski challenges). The first one was the hams graft, and now the quadriceps tendon graft (she had a very prominent arthrogenic quad inhibition), which makes this rehab extremely challenging (plus knowing her significant weakness in general). She also had multiple meniscal tears! She immediately had full knee extension, but very limited knee flexion (makes sense after the quad tendon graft…). Her end-goal is back to gym, swimming and pilates (as well as ski at the end, eventually). PS: The video is sped up 2-5x!

1. The main goal is full knee extension maintenance and end-range knee extension strength! mTrigger biofeedback system in order to see and compete with quad activation numbers…

2. She still has knee extension lag, as well as difficulty (pretty significant) with movement ex*****on (both contraction types).

3. I am carefully pushing into max knee flexion while she is trying to stay relatively relaxed (long exhaling helps…). When it comes to hams eccentrics, it should be at least 5-second long each contraction (at least 70% of max intensity).

4. Shallow knee angle is pretty safe from the graft laxity standpoint! Other than this, this is a great starting progression exercise for reintroducing the walking pattern.

5. Shorter eccentrics at 60-90deg knee flexion angle is very safe, and minimally provoking in her case! We also did the “torso leaned back” var as it activates rec. fem. more (quad tendon graft)…

6. Straight leg, negative to neutral calf raises engage full calves pretty well (actually the best). Just start with 30-40% of BW on the affected leg, and progress from there. Literally the one you can do almost till the end of rehab (progressing gradually for sure)…

7. Good leg strength, affected leg controlled knee flexion - slightly loaded mobility (“killing 2 important birds with 1 stone”, mobility & strength).

8. Intentionally put at the end to see how slight fatigue affects the thought process when it comes to technique. We need technique to be as clean/close as possible to the real - subconscious walking pattern (as soon as possible post-op; strain on the graft increased but in her case not much..)!

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Supraspinatus tendinopathy is the main diagnosis from her doctor. It’s relatively normal condition considering her age (normal aging process, particularly in 50+ age), as well as her profession (retired airplane attendant, lifting luggages overhead consistently - with no much preparation in terms of regular exercise). Her main goal is back to gym, as well as doing group classes (all very feasible). She also has neck & upper trap tension and pain (as well as headaches). History of both tennis and golfers elbow 3 years ago (which means the entire upper limb chain is probably weak/discoordinated). Her metabolic health isn’t best: A bit diabetes and higher cholesterol. She is also a stressed person! All this can negatively affect tendon health in general! PS: The video is sped up 2-6x!

Warm-up (the SMR part) was very useful in her case as she had headaches that are often related to SCM muscle (the first exercise was exactly for that muscle). Considering her issues with upper traps and rhombs, the following 2 exercises were for these muscles! Now, the main part:

1. “Killing 2 birds with one stone”, and doing so in a relatively stable position = 👌! Just trying to relatively relax neck is very important!

2. Considering her issues with elbows, this one is a great choice (wrist ext.-elbow ext.-shoulder horizontal ADD = co-contraction). Engagement of posterior cuff, and supraspinatus on top of that (preventing anterior GHH translation). Plus, serratus activation is on 🔥!

3. Triceps and all the cuff muscles are on fire, including serratus ant. with small technical tweaks…

4. Pushing strength with high cuff engagement to say the least! Relaxed neck is a big advantage here (particularly if having neck tension), as it cannot contribute the movement that much.

5. The best one for infraspinatus isolation (issue with supraspinatus sometimes arise when having other cuff muscles “weakness”). Relaxed neck and stable position that doesn’t involve delts excessively makes this one - one of the best! PS: Plus rhythmic stabilization on top of that makes each rotator cuff muscle working hard (depending on RS technique obviously). …I am intentionally resisting the eccentric part as it’s the easier part…

6. Great posterior cuff (including supraspinatus) activation with PU, as well as serratus ant. Unilateral manual resistance in the specific direction (as shown) in order to activate posterior cuff even more (great, a bit different, technique for dynamic stability)!

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 3+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

He is a very active person when it comes to walking (~9km everyday). He sometimes has pain during walking, sometimes not (it’s frequently changing). Sure, pain is complex and often doesn’t decrease much after exercise, but it’s always helpful from the performance improvement standpoint to say the least! PS: The video is sped up 2-5x!

1. No heel elevation, positive shin angle (pushing forward - end-range), knee above 1st-2nd toe = the real pronation! Knee strength always helps both distally and proximally!

2. Spreading feet widely, slightly lifting heels up, and straightening knees will already position feet into inversion! Including a task on top of that is always useful…

3. Great in order to support supination better, to say the least…

4. Forcing supination by placing a wedge (he was struggling to reach end-range plantarflexion anyways)…

5. Doing it even more, with more focus at toes…

6. A wedge promoting anterior tilt of the heel bone (prevents too much of an eversion too), and feeling the contact as doing the movement in general (which helps certain move, improves quality of ex*****on and outcomes)… Here we have a combo of pronation-eversion-inversion.

7. Make sure to maintain negative shin angle, as it promotes supination on itself. Start slowly, and progress towards faster movements (finishing progression with pogos). PS: Great exercise if someone doesn’t support full weight-bearing yet…

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Basically, he feels pain when doing low bar position back squat (the arm position reproduces shoulder pain), as well as when doing max range heavy bench press (distal position). Daily activities pain-free! He had 3 infiltrations, helped with symptoms but always temporarily… He thinks he messed it up setting bench press PR! Doctor’s diagnosis was supraspinatus tear, tendinitis, as well as subacromial bursitis. This is his first pain experience when it comes to shoulder… Our focus after assessment: Shoulder stability, Infraspinatus F., Serratus (UR and protraction), CKC first, Sh. ER recuperation (pain-free), max overhead ROM recuperation (pain-free)! PS: The video is sped up 2-4x!

1. Serratus anterior plus dynamic stability (strong grip, needed for KB upside down, increases cuff activation). In the second example, we are adding perturbations on top of that. PS: Semi CKC exercise = safer, and better stability!

2. The higher-level dynamic stability variation, where we need to reactively activate rotator cuff after “landing”...

3. Posterior cuff conc./ecc. engagement, as well as subscap. - by preventing posterior humeral head dislocation. One of the most basic (& best) exercises for shoulder health.

4. Low and high barbell back squat specific position. Building dynamic stability in ER end-range - great for decreasing injury risk as well…

5. Posterior cuff and scapular stability builder (particularly lower traps), while keeping neck relaxed.

6. Same here, plus supraspinatus - basically all the cuff muscles because of perturbations.

7. Throwing-specific higher-level variation, where all the cuff muscles work hard (posterior cuff and supraspinatus because of movement and position, and subscap. decelerating fast ER)…

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Pro indoor football player... Right knee; Both meniscus repair; Hamstring graft - Semitend. IR. Initial goals: Knee flexion, TKE, Quad ISO 90-60deg, Calf F., Hams & quads ISO strength… The most important things first 2 weeks post-op: Rehab can and should start 4-5 days post-op; Diminish pain and swelling; Restoring full knee extension back (by week 1 if possible); Restoring 90deg knee flexion within the first 2 weeks (full knee flexion by week 4-6); Maintain patellar mobility; Restoring good quad. function; Restore independent walking (start weight-bearing week 1.5-2). PS: The video is sped up 3-6x!

1. Checking quad inhibition with mTrigger biofeedback device (it was 60% difference, which is normal in the beginning of rehab). We didn’t have enough time to do it during assessment…

2. Great position in the beginning of rehab, not much strain on the graft. Just make sure the foot is always in the contact with yoga block.

3. Bending knee more (pushing his foot up) is the goal as well! This exercise should be done very slowly as the hamstrings are the donor site for ACL reconstruction (risky in the beginning, and it needs really long time for recuperation).

4. Not bending knee too much, ensuring lower risk for graft laxity! Great exercise for “feeling the ground” again (preparing for weight-bearing.

5. Training non-affected leg will not only maintain its strength at least, but improve the affected leg as well (via cross-education effect).

6. Preparing for weight-bearing. Around 30% of BW on the affected leg in the beginning, while doing calf raises (slightly bent knee as it reduces strain on the graft).

7. Arthrogenic quad inhibition post-op is real, and doing this one from 60-90deg knee flexion is very safe when it comes to graft strain (literally no strain even if pushing with max intensity)! If you want the best quads adaptation, isolate it…

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Vacation rehab program shouldn’t be long and complicated because majority of people will not do it. 3 exercises, 2-3 sets, 6-8 reps close to failure is everything you need for great results! 3 times a week is optimal frequency PS: The video is sped up 3-5x! Last but not least, you can also rest 1-2 weeks (in most cases), nothing bad will happen!

1. Mobility (“opening” anterior and posterior capsule) + multiplanar pushing strength + dynamic stability = BULLETPROOF SHOULDERS! PS: Not for beginners (or, it can be, just modify inclination and ROM)!

2. Serratus ant. + all the cuff muscles (at least) = BULLETPROOF SHOULDERS! Modify pushing ROM if too painful. An OKC exercise that can reproduce painful sensations if managed incorrectly…

3. Posterior cuff (including supraspinatus) will thank you. A very safe position where you have gravity helping joint stability, as well as advantages when it comes to neck area relaxation - so you can recruit the right musculature. Try to avoid rhombs and mid trap activation when doing horizontal ABD.

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

So many prople are still prescribed little more than adductor squeezes and isolated groin exercises. Those are important, but it’s not a whole story (the important part is to coordinate more muscles and joints as well, in multiple planes of motion). As you can notice here, I didn’t demonstrate any classic isolated adductor work.

1. We know that hip extension from deeper flexion engages adductors 🔥. Plus we have a really important “functional” movement on top of that (engaging other important muscles as well)👌.

2. The same here with deep flexion, plus “sumo” position now, and pushing against elbows (more add activation).

3. “Slides” along supported leg already engage adductors pretty well (just do full ROM). Plus, we have ABD-ADD movement on top of that (more adductors), as well as hams when it comes to the supported leg…

4. Good old adductor rolls (the only isolated one, but in a different plane of motion - which is always useful). By doing it from pelvis and not compensating with lower back, as well as reaching full ROM, you will feel adductors working like never before (even though it looks stupid)!

PS: I know, I am also sick of Copenhagen’s 😅

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have issues in the groin area (particularly adductors). Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka