Hey guys it’s Daniel from Movement 101, today I’m going to show you a quick tip for shoulder press.

A common mistake I see is when the weight is too heavy or people get fatigued, they tend do arch their back as they do a shoulder press. It turns into almost an arched bench press or an inclined chest press. So, a way around that is rather than having your feet at shoulder width. Place on foot forward and one foot back in a split stance.

This can help prevent too much backwards and forward motion of the spine. 

THE MOST COMMON SHOULDER PROBLEMS INCLUDE:

Impingement Syndrome
When the rotator cuff tendons become pinched in the joint due to narrowing of the joint space; this is commonly due to either inflammation or arthritic changes.

Bursitis
Inflammation of the bursa (fluid-filled sacs) around the shoulder that normally are present to provide cushioning.

Muscle Strains
Can occur in the upper shoulder muscles such as the upper trapezius or in the deltoid muscle at the side of the shoulder.

HOW CAN PHYSIOTHERAPY HELP?
• Provide you with a comprehensive assessment and communicate to you a physical diagnosis of your problem
• Provide a variety of manual therapy techniques which may help reduce your pain
• Provide an exercise regimen specific to your problem to increase mobility and strength
• Provide education regarding your problem and teach you how to self manage in the long term

​Today I’m going to show you a couple of variations of calf raises. Essentially you can use these exercises to strengthen your calf muscles or if you have any ankle injuries or Achilles problems you can use these exercises.

Double leg heel raise:
Using a wall for support, Come up on your toes. So, you’re trying to lift as high as you can and then down. Try to hold for a few seconds at the top.

Single leg heel raise:
This exercise is for higher intensity. Similarly Use a wall for support and come up on your toes. Lifting up and then going down. Hold for a few seconds at the top.

Double leg heel raise using a step bench:
What you’re going to do is drop down slowly and then go all that way up. If this is too easy you can do the 4th exercise which is a singe leg heel raise using a step bench.

Quadriceps are the big muscle at the front of your leg. These are the following exercises I’m going to show you today.

The Standing Quad Stretch
While standing, reach back and grab your ankle or toes. You should feel a stretch at the front of your leg. 

The Lying Quad Stretch (this exercise is done for those of you who don’t have good balance.
Lie down on your side. The leg you want to stretch should be on top. Reach back and pull your foot up. Again, You should feel a stretch at the front of your leg.
 
The Kneeling Quad Stretch
Start the stretch in a lunge position. The leg that you want to stretch is placed at the back. Once you’re ready, reach back and grab your ankle, or toes. 
 
You want to hold these stretches for about 30 seconds and repeat 3 times. 

Have you ever been told that you have tight hips? This is a great exercise to start improving your hip mobility. It’s called the hip 90/90 position. Sit on the floor with your back straight. Do not lean on the sides. Your front leg coming straight out and bending at 90 degrees. Your back leg coming straight out at 90 degrees. Ideally your legs should be perpendicular to each other. You will find that if your hips are stiff, you will lean on the side. So, make sure you just pop yourself up. It’s a great exercise to do in the evening between ads on the TV for a couple of moments. You can even start to rotate around to the other side. A secret tip, if you have lower back pain, try this exercise. If your hips improve in mobility. There is a good chance that your lower back pain will subside as well. ​