Guides

How to Rehab an Injury in 3 Simple Steps

30 April 2025

If you’ve ever wondered how to rehab an injury but felt overwhelmed by endless exercises and conflicting advice, you're not alone. Maybe you’ve tried sticking to a rehab plan, but you're unsure when or how to progress it. The truth is, injury rehab doesn't have to be complicated. This guide will walk you through how to rehab an injury using a proven 3-step framework that works for most injuries—whether it’s your shoulder, knee, back, or elsewhere. Let’s break it down. Step...

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Low Back Exercises

14 November 2024

Back pain and low back weakness affect millions of people globally. Traditional back exercises often focus on just one dimension, like stability or mobility, without fully addressing all aspects contributing to back health. A balanced program that includes mobility, stability, and strength exercises in all planes of motion—sagittal, frontal, and transverse—is key to achieving a strong, flexible, and resilient lower back. This guide outlines effective exercises to help you build a strong back and reduce discomfort over time. Why Back...

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Comprehensive Guide to Managing Knee Osteoarthritis

7 September 2024

Knee osteoarthritis (OA) is a common condition that can lead to pain and decreased mobility. This guide will help you understand how to identify knee osteoarthritis, explore effective exercises, and outline additional steps if these methods aren't sufficient. How to Identify Knee Osteoarthritis Knee osteoarthritis can be identified through a simple self-test: press on the joint line where the tibia and femur meet. If you experience pain on either side, it may indicate OA. However, the most accurate diagnosis comes from...

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Spinal flexion when lifting

30 October 2022

The debate of spinal flexion when lifting seems a hot topic right now. Instagram arguments: camps for both sides, some saying - yeah do it, and others dead against it. Who is actually right though, should you or should you not have spinal flexion when you’re lifting? We are going to shed some light on this try and take out some confusion for people who just aren’t sure which way is right. We are going to break this down into...

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Back Pain Prevention

20 August 2022

Now everybody wants a healthy back, good mobility and no pain even as we get older.  That’s what we are going to explore today. Something quick you can do that’ll give you the biggest bang for your buck to make that happen.   This came about after I’d seen a patient in his 80s. They came in to see me due to some knee pain. During the assessment looking at some of his movements, I noticed that he had really good mobility...

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Lower Back pain management blueprint

31 October 2021

Lower back pain management blueprint Low back pain (LBP) is defined as pain that is localised below the ribs (costal margin) and above the inferior gluteal folds (bottom of the buttocks) with or without referred pain down the leg(s) (sciatica). Most of the cases (75% - 90% depending on research) are likely to improve in four to six weeks (ref) However, that does not mean that those who fail to improve in the initial six weeks will live forever in pain. 41%...

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Alternative exercises to the Deadlift

23 July 2021

So previously we have talked about deadlifting and what variations you can try. Today we are looking at other ways you can still hit those posterior chain muscles that don’t involve deadlifting. Whether that's because it’s something you’re struggling with due to niggles, injury or pain while doing it, or just fancy a change but still want effective exercises to hit the same areas. Today we going to show you 7 alternatives to the deadlift for strengthening that posterior...

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Deadlift variations

18 June 2021

Hello, do you ever struggle with the deadlift? Looking for alternatives, trying to improve your deadlift. Per put focus on different areas and need to adjust due to an injury, so you can still get benefits of a great exercise, well we have you covered with 7 variations you can do of the deadlift. Number 1 - is the Hex Bar deadlift You will need a hex bar for this and you’re holding it out to the side like a suitcase...

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Deadlift

5 May 2021

Today we are talking about the deadlift! We are getting into how to perform the deadlift correctly and effectively with some top tips. We are also getting into 4 of the most common mistakes to avoid.  The deadlift is a great compound exercise hitting several muscle groups and strengthening that posterior chain. The posterior chain refers to all the muscles on the back of your body, with a big focus on the hamstrings, glutes, and erector spinae.  A lot...

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