Rehab Cell

Physical Medicine and Rehabilitation

Tag: Sport Medicine

InSync Physiotherapy Neck Extension Mobility “SNAG”

InSync Physiotherapy Neck Extension Mobility “SNAG”

Today’s exercise will give you a pain-free way to regain mobility in your neck, particularly in neck extension (looking up). The goal of this exercise is to allow you to either maintain the mobility in your neck after you see your physiotherapist or when you find that the extension motion is limited. 1) Find the […]

Neck Core Stability Strength  InSync Physiotherapy

Neck Core Stability Strength InSync Physiotherapy

This exercise strengthens core stability muscles of the neck. Lying down with your knees bent place a small towel behind the arch of the neck. Next, press the tip of the tongue up against the roof of the mouth and do a chin nod. It will feel like you are giving your self a double […]

Ultimate Training – Starfish Jacks InSync Physiotherapy

Ultimate Training – Starfish Jacks InSync Physiotherapy

Welcome to part 2, Ultimate Training to better mark the disc. This exercise is called the Starfish Jacks. Have a resistance band tied around the legs above the ankles. Then secure a longer one inside your shoe at shoulder height and into the web spaces of your hands. Begin hopping to one side jacking the […]

Paddling Stretches Part 1 Insync Physiotherapy Cambie

This first stretch is for the lats so you’re going to start in a table top position and you’re going to sit back towards your heals. You want to keep your pinky fingers down and your thumbs up to increase the stretch. This stretch can be done on a ball like the girls are showing […]

Posterior Capsule /Deltoid Stretch  InSync Physiotherapy

Posterior Capsule /Deltoid Stretch InSync Physiotherapy

This exercise is great to increase the mobility of the posterior shoulder capsule and deltoid muscle after injuring your rotator cuff & having scar tissue in the posterior shoulder capsule. Begin by lying on your back with your knees bent. Bring your arm up and across your chest and lean your weight onto the scapula […]

Bridging Hamcurls InSync Physiotherapy

Bridging Hamcurls InSync Physiotherapy

So this exercise to strengthen your functional core along with your hamstrings. You’re going to lie on a mat with your feet on a ball, and a theraband wrapped around your knees and you’re going to lift up your bum with your core engaged, dig your heels into the ball and do a ham curl. […]

InSync Physiotherapy Strong Hips, Strong Thighs – Buns of Steel!

InSync Physiotherapy Strong Hips, Strong Thighs – Buns of Steel!

Hi my name is Patrizio. I’m a Physiotherapist at INSYNC PHYSIO. Today I want to show you an exercise I call “ The Glute Routine” which is great for warm ups for runners as well as general hip and knee rehab because it targets the glute med muscle; that butt muscle here as well as […]

Hip Arthritis Exercises – Insync Physiotherapy

Hip Arthritis Exercises – Insync Physiotherapy

Hip stiffness from arthritis or having total hip replacement surgery, can be sometimes difficult in trying to get your functional mobility back again. I highly encourage you to be working with your physiotherapist in order to get your functional mobility back, but in the meantime, here are some very helpful tips to get you started […]

1 Leg Balancing – InSync Physiotherapy

1 Leg Balancing – InSync Physiotherapy

Stand on one leg with your core engaged, hold for thirty seconds then progress it to sixty seconds. Repeat it four times, four times per day. Once mastered, then you can use a wobble pad underneath.