Cary Raffle Certified Personal Trainer

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PrehabPostRehab.com

  • Prevent Injuries Before They Happen

  • Transition from Therapy to Workout

  • Avoid Chronic Recurring Problems

INSIDE:  Injury Rehab & Prevention

Which Exercises to Add & Avoid

Physical Therapy Session
 

Public Enemy #1

Tight Hip Flexors

Stretched Glutes

Weak Core

Arched Low Back

Sagging Abs

Blue Chair
 
Woman Studying

The Accomplice

Tight Chest, Shoulders, Upper Trapezius

Overstretched Upper Back (lower-mid traps, rhomboids)

 

Maybe you've already had therapy for an injury

and want to avoid another ... or you want to begin

an exercise program after a long break.

 

With hundreds maybe thousands of options in the gym, how do you know which exercises are right for you?  Which could be wrong?

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Exercises to Add and Avoid

The following are general recommendations suitable for most people. 
Our training programs begin with an assessment to determine which specific exercises are right and wrong for you.  Talk to your doctor before beginning a new exercise program.

Rounded Shoulders

Likely Injury: Rotator Cuff, Impingement, Biceps Tendonitis, may also lead to elbow pain

 

Corrective Exercises to Add: Chest stretch, reverse fly, scaption, close grip row, external rotation/rotator cuff strengthening


Avoid: Overhead shoulder exercise, incline chest press, front row, behind neck exercises

Physical Therapy
Physiotherapy

Feet Externally Rotated (Turned out) or Flat Feet

Likely Injury: Plantar Fascitis, Achilles Tendinitis, calf cramps, frequent ankle sprains, shin splints

 

Corrective Exercises to Add: Foam Roll and stretch calves, foam roll IT band and  TFL, toe raises, side lying leg lift, single leg press/squat

 

Avoid: Calf raises, jumping

Knock Knees (Knees turn in)

Likely Injury: ACL/MCL Tear, possibly knee or hip pain, frequent ankle sprains

 

Corrective Exercises to Add:  Foam roll IT Band, TFL, Adductors, Side Lying Leg Lift, Single Leg Press/Squat, Hip stretch, IT Band Stretch

 

Avoid: Adductor (inner thigh), juming and impact

Physiotherapy
 
Physical Therapist

Arched Lower Back

Likely Injury: Low Back Pain, Disk injuries

Add to program: Planks, lower body and back stretching, unstable exercises, glute strengthening

Avoid: Excessive hip flexion and abdominal flexion (sitting exercises, leg raises, crunches)

Poor Balance

Likely Injury: Low Back Pain, Disk injuries, HIp and Bone Fractures from Falls

Add to program: Planks, lower body and back stretching, unstable exercises, glute strengthening

Avoid: Excessive hip flexion and abdominal flexion (sitting exercises, leg raises, crunches)

Senior Physiotherapy