Charlotte Lewis

Team Lead MSK Physiotherapist

[Prehab®️ @ThePrehabGuys]

The mid back needs to be addressed when dealing with shoulder pain because of how the shoulder blades and mid back work together for shoulder movement.

To begin improving your midback mobility for your shoulder pain, try these exercises!

[Gerry DeFilippo | Strength & Speed @Challenger_ST]

Said it once, I’ll say it again…

Do this routine 2-3x per week

Focus: Ankles, feet & calves

1. Bilateral extensive pogo (2x30 seconds)

2. Unilateral extensive pogo (1x30 seconds)

3. Bilateral intensive pogo (2x8 seconds)

4. Unilateral intensive pogo (1x8 seconds)

Quality contacts = 🔑

[Prof Omid Khaiyat M.D., PhD @Omid_HopeUni]

Updated (2023) guidance for diagnosis and management of Osteoarthritis👇🏼

#joint #arthritis

https://t.co/UkOc7cn4TR

[Gerry DeFilippo | Strength & Speed @Challenger_ST]

Sore?

Want to improve your upper movement ability?

Do this routine

1. Band serratus opener (2x1 minute hold)

2. Chin-up dead hang (2x30-45 second hold

3. Barbell inverted row hold (2x30-45 second hold)

4. Thread the needle with kettle bell pull through (2x10)

5. T-spine rotation (2x12)

6. Blackburn (3x15)

[Gerry DeFilippo | Strength & Speed @Challenger_ST]

How I’d handle upper body dynamic work for a high level thrower (pitcher/QB)

- Extensive med ball prep (30 sec each)
- Dynamic band pulses (10 sec each)
- Dynamic bench .8 m/s
- Rotational landmine press
- Unilateral sled rope row
- Pallof iso pull/med ball decels
- Hurdle dynamic blackburns

Learn to handle throwers!

[Gerry DeFilippo | Strength & Speed @Challenger_ST]

14 of my favorite unilateral exercises

1. Off-set rack Bulgarian
2. Slide-board Cossack
3. Kick stand RDL
4. Landmine SL RDL
5. Foot elevated hip bridge
6. Cross-over sled push
7. Slide-board reverse lunge
8. Landmine cross-over step-up
9. Rack split squat
10. Landmine Cossack

[Gerry DeFilippo | Strength & Speed @Challenger_ST]

🔥11 of my fav upper back/shoulder variations

1. Hurdle Y’s/W’s
2. “Around the worlds.”
3. Cuban press
4. Batwing face pull apart
5. Batwing Y to W
6. T handcuffs
7. Banded Y raise
8. Mini band Y Pull
9. Band snatch grip Y-press
10. Batwing Y raise
11. Band bottoms-up KB press

[Gerry DeFilippo | Strength & Speed @Challenger_ST]

🔥 23 of my favorite hamstring exercises you need to be doing!

1. Bilateral landmine RDL
2. Safety bar good-morning ISO
3. Supine reactive hammy curls
4. Banded flutters
5. Partner Nordic
6. GHR iso
7. GHR unilateral iso
8. Partner manual curl
9. Tempo DB RDL
10. Barbell drop catch
11. Landmine split RDL
12. Barbell split RDL
13. Low bar trap bar deadlift
14. Foam roller SL hold
15. Dynamic barbell RDL
16. Dynamic rack pull
17. Heavy rack pull
18. Swiss ball flutters
19. Landmine SL RDL
20. Elevated SL hip bridge
21. Swiss ball deadbug
22. Swiss ball hammy curl
23. Swiss ball hammy curl iso

[Gerry DeFilippo | Strength & Speed @Challenger_ST]

🤔 What’s the best way to train my adductors?

I was just asked this & it reminded me of this video I made

Here you go:

Here are 11 of my fav ways to train them

1. Banded copenhagen plank
2. Inside band step-up
3. Inside band Bulgarian
4. Partner pull slideouts
5. Cross-over step-up
6. Side lying band pulses
7. Landmine cross-over
8. Side plank w/ med ball squeeze
9. Slideout with plate pull
10. Swiss ball copenhagen plank
11. Slideout with band pull

[Prehab®️ @ThePrehabGuys]

4 prehab exercises | wish I had incorporated into my routine throughout my younger years. A little prehab goes a long way! 💪

Happy PT month clinicians! To celebrate, we're offering 30 DAYS FREE of the Prehab Exercise Library. Learn more: https://t.co/BkmyHzZLoW

[Gerry DeFilippo | Strength & Speed @Challenger_ST]

A simple mini band…

Can make for great accessory work for the upper back/cuff

All w/ a mini band

1. Prone band W pull
2. Shoulder around the world
3. Batwing face pull
4. Prone external rotation
5. Band Y pull iso
6. Prone Y raise
7. Band Y pull standard
8. Face pull
9. Chaos push-up
10. Scap push-up ISO
11. Prone W retraction
12. Standard push-up
13. Standing bottoms-up KB press

[Charlotte Lewis @charlotte12e]

@ViewFromTheQ 1:15pm arrival. 2:45pm queue cards. 299 for tomorrow 🥳

[The Endurance Physio @theEndurancePT]

Here’s some new years variations on rotation & anti rotation work for endurance athletes.

Great ways to mix up your conditioning work, aim is to either control deliberate rotation or resist rotation dependant on the movement.

Great for the demands of swim, bike & run.

[Dr Paul Kirwan @pdkirwan]

What a lovely bit of news to get at the end of 2022, happy new year @TendonGlasgow @AdamMeakins @FilipStruyf George Murrell, Elaine Willmore, Abigail Campbell, Moeed Akbar, Laura Moore, Jonathan Ronquillo, Scott Rodeo

[Nick Hoopes @NickHoopes_]

I’m tired of hearing about patients who come in to rehab with complaints of shoulder pain when they reach there arm overhead.

Then proceed to pull on bands below 90° flexion 3x/week for 8 weeks.

So here’s 6 of my favorite exercises to help improve OH strength:

[Charlotte Lewis @charlotte12e]

@EnglandHockey Are there any last minute tickets available?

[Charlotte Lewis @charlotte12e]

@TheHipPhysio @Arsenal Do you think you might curse it with your tweets

[Charlotte Lewis @charlotte12e]

@TheHipPhysio @Pure_Physio Big fan of those booties

[Charlotte Lewis @charlotte12e]

@StevenEdginton You should be ashamed of yourself. Can’t believe 20k people have carried on following you after this. Disgusting.

[C4 Paralympics @C4Paralympics]

🗣 “This is a story of triumph, this is NOT a story of defeat!”

If you watch one thing today, make sure it’s this @EllieRobinsonGB interview.

#Tokyo2020