ClimbRehab

ClimbRehab

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Chciałbym zachęcić wszystkich wspinaczy do podzielenia się swoimi doświadczeniami na temat kontuzji w tym sporcie. Materiały, które będę tu publikował nie mają być jedyną słuszną metodą radzenia sobie z kontuzjami. Chciałbym usłyszeć trochę konstruktywnej krytyki i zobaczyć inne skuteczne metody niż te, którymi pomagam innym i samemu sobie.

Photos

25/02/2022

🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️

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🤣🤣🤣 not sure who made this originally, but it's great!

𝐆𝐥𝐮𝐭𝐞𝐮𝐬 𝐌𝐞𝐝𝐢𝐮𝐬
———
🧠Gluteus medius and minimus are important abductors and stabilizers of the hip joint and are implicated in several clinical conditions including low back pain, patellofemoral pain, IT band syndrome, hip impingement, gluteal tendinopathy and ACL tears.

🔎Here are 5 great exercises for strengthening both of these muscles, which could be used as a part of a prehab program or with someone who is suffering from one of the clinical conditions mentioned above.

1️⃣Sidelying Abduction + Internal Rot.
2️⃣Single-Leg Bridge
3️⃣Lateral Step-Up
4️⃣Standing Abduction
5️⃣Pelvic Drops

✅I would aim to complete these 2-3 times per week and perform 3 sets of 10-15 reps.

📕Reference: Moore, D et al. A SYSTEMATIC REVIEW AND META-ANALYSIS OF COMMON THERAPEUTIC EXERCISES THAT GENERATE HIGHEST MUSCLE ACTIVITY IN THE GLUTEUS MEDIUS AND GLUTEUS MINIMUS SEGMENTS. Int J Sports Phys Ther. 2020.

16/02/2022

Ćwiczenia dla Magdy której odwlekam wizytę 😉

𝐆𝐥𝐮𝐭𝐞𝐮𝐬 𝐌𝐞𝐝𝐢𝐮𝐬 ——— 🧠Gluteus medius and minimus are important abductors and stabilizers of the hip joint and are implicated in several clinical conditions including low back pain, patellofemoral pain, IT band syndrome, hip impingement, gluteal tendinopathy and ACL tears. 🔎Here are 5 great exercises for strengthening both of these muscles, which could be used as a part of a prehab program or with someone who is suffering from one of the clinical conditions mentioned above. 1️⃣Sidelying Abduction + Internal Rot. 2️⃣Single-Leg Bridge 3️⃣Lateral Step-Up 4️⃣Standing Abduction 5️⃣Pelvic Drops ✅I would aim to complete these 2-3 times per week and perform 3 sets of 10-15 reps. 📕Reference: Moore, D et al. A SYSTEMATIC REVIEW AND META-ANALYSIS OF COMMON THERAPEUTIC EXERCISES THAT GENERATE HIGHEST MUSCLE ACTIVITY IN THE GLUTEUS MEDIUS AND GLUTEUS MINIMUS SEGMENTS. Int J Sports Phys Ther. 2020.

09/02/2022

Do rozgrzewki 😉

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+48690232668

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http://climbrehab.pl/

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Piastowska 70
Gdansk
80-360