Delta Physio

👉Can you control your pelvis and spine while squatting?

👉Most people can't and this is the biggest mistake I see when assessing a squat

👉Instead of using a hinge at the hips to start the movement, the back arches and the core disengages

👉If you're experiencing pain with squatting, this may be a reason why

pain

Pain in the bottom of your foot?

Try these 3 stretches for Plantar Fasciitis

👉Kneeling Plantar Fascia + Big Toe Stretch
👉Calf Stretch
👉Lacrosse Ball Massage to bottom of foot

Even if you don't have pain use these to keep your feet happy + healthy!

Are you a runner?

You NEED to be doing these 2 exercises
👉Signle leg squat + row
👉Single leg RDL + row

Why? Running is an assymetrical, single leg activity and you need to strength train in that same way

regular squats, deadlifts, lunges are all great and you should be doing those too

BUT don't neglect the single leg work that incorporates your whole body (just like running does)

Your Hip Flexors aren't tight.

Even though they feel tight, it doesn't mean you need to stretch them.

Weak muscles often feel tight and thats why you stretch constantly but get no relief.

It's time to stop doing the same thing, expecting different results.

Stop stretching your hip flexors and start strengthening.

Comment "stretch" below if you've been stretching and stretching with no relief!

Want to improve your rib mobility? Try this simple exercise.

Sit comfortably with a yoga block or pillow between your knees. Place a PVC pipe on your back or cross your arms over your chest. Rotate and side bend your torso as far as you can in each direction.

This routine enhances flexibility and can be easily done at home. Begin your journey to better movement today.

Revamp your sit-up routine by focusing on technique over reps.
Instead of just crunching your upper abs, engage your lower abs for a more effective workout. Exhale as you come up, aiming to sit up and over an imaginary beach ball. This approach not only targets your core but also enhances overall muscle engagement. Transform your core strength with mindful movement.

Looks easy, Feels impossible? That’s how you know it’s working.

Left abs + right leg lift, a PRI (Postural Restoration Institute) exercise focused less on strength and more on re wiring your brain.

Most of us are asymmetrically stuck without even knowing it. This is one way out.

If you felt nothing in your left abs, you didn’t do it right. Try again. 👀

Struggling with persistent back pain? It might be your hip mobility. Check by sitting on the floor with one leg in front and one behind. Can you sit straight without slumping? Is your back hip close to the ground? If not, it’s time to work on those hips for better movement and comfort.

Struggling with headaches or neck pain? A simple chin tuck exercise might be your key to relief. By engaging the deep neck flexor muscles, this exercise helps stabilize your spine and alleviate tension that often causes discomfort. Aim to perform it 30 times throughout the day and notice the difference in your wellbeing. Empower yourself with symptom-free movement and reclaim your daily activities!