How to use a hex bar.
I’m going to show you how to use a hex bar and explain why its such a good functional exercise.
So, this is the bar weighting 20 kilos and I’ve got some plates in so it’s about 30. All we’re doing is squatting down, gripping the bar and lifting. You can stay here, put it back down or you can walk with it. And it’s a functional exercise because we do this movement all day, carrying shopping bags, carrying wheel barrels on the construction site, pushing prams. This works the grip strength, works your legs, works you arms and keeps your back straight and its super fun. Give it a go!
Steps taken for this exercise:
Today I’m going to teach you an exercise to stretch the front of you shoulder. So, if you spend a lot of time in the office in this position and feel tight in the front. This is a good stretch to try. All you need is a dumbbell or a water bottle or even a heavy can of soup.
Lie down on your back, place your shoulder at 90 degrees as shown, having the dumbbell or the weight in your hand, slowly lower down towards the ground. Making sure that you’re not flaring your ribs as you go down, try to keep it nice and flat there. Once your arm reaches the bottom. Use your other arm to facilitate the movement back up and just slowly controlling back down. You should feel a nice stretch at the front of your shoulder.
Do you often get tightness around your neck muscles? If so, try some of these strengthening exercises for your neck. So, for the first exercise, you will have your hand by the side of your head and you're just going to imagine bringing your ear to your shoulder and just pushing through your hand and holding for 10 seconds. Were going to do the same for the other side, so pushing and holding for 10 seconds. We’re going to do the same for the front, imagine you’re nodding your chin. Place both hands on your forehead and imagine nodding down into your hand, holding for 10 seconds. The same thing for the back, imaging tucking in your head, giving yourself a double chin so both hands behind your head and hold for 10 seconds.
Often times especially when learning how to barbell squat, the bottom position is the hardest and we’re weakest at the bottom. So, to groom that movement pattern and if you’re starting out you can try some pause squats. you control the descend and then you pause at the bottom for 3-5 seconds. Then push back up. The slow speed helps you figure out your technique and your form and when you’re at the bottom you can find where your comfort zone is and where that bottom position is, then go back up. You will find that if you struggle to hit depth, this will also help improve your mobility you to go down even lower
Hey guys, I’ve got a good exercise for you today to work on your wrist mobility. You may notice that when you’re doing exercises that involves using your wrist, it could get painful. A way to dealing with this is by getting into this position. Make sure you feel comfortable and your wrist doesn’t feel too painful. Gently start to glide over your wrist. After doing that, we can start to glide at different angles, forwards, backwards and slightly from side to side. Get to the point where there is some slight discomfort and hold that position for a few seconds and then return to the main position. Our aim is to get the forearm perpendicular to the ground, so that it will allow you to do push ups and exercises like that pain free.
Have you had an ANKLE SPRAIN recently? Maybe you’ve had a few ankle sprains before and they continue to happen? Or perhaps you have an ankle that simply hasn’t fully recovered weeks to months after it happened? If so, then ankle rehab is what you NEED! Ankle sprains are one of the most common injuries in sport. Your chances of having a second sprain after the first one is 40-70 % and this increases after each sprain. Up to 70% of people go on to develop chronic ankle pain, arthritis and instability. Furthermore, this can all lead to secondary injuries to the knee, hip or low back down the track. So the main message here is that ankle rehab is VERY IMPORTANT. In one of our earlier videos, our physio Sally explained a bit about what happens in an ankle sprain and what you can do in the beginning to help strengthen surrounding ankle muscles. Here our physio Matt demonstrates some useful exercise progressions that are used during ankle sprain rehab. This will help you get some more strength and stability back in the ankle. Remember, ankle rehab isn’t as simple as balancing on one leg with your eyes closed! Let us know below if you’ve had any nagging ankle injuries or simply want to learn more! 😊
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