Stability Training

Stage 1: Stable 1

This stage is to get to know the difference between stability and mobility – any and all questions the client has, must be answered here.

Make sure the client has a full understanding of what he/she is about to start doing.

Both feet and/or hands on a stable surface.

This should be seen as the phase of correct recruitment, correct activation and implementing of the correct firing patterns.

Also – differentiation and dissociation should be mastered in this stage as to move on to the next stage.

Stage 2: Stable 2

Both feet and/or hands on a stable surface.

Stage 3: Unstable 1

Both feet and/or hands on an unstable surface.

Stage 4: External Forces & Perturbations

These should be applied firstly to Stage 1 and then progressed through Stage 2 and Stage 3.

Therapist/Trainer starts applying pressure on various areas and in different directions as to upset the stability of the client.

Also, elastics may be used to gently pull in different directions at various points to upset the stability of the client.

Stage 5: Activities

Catching, Throwing, Hitting and Kicking Activities

Start in Stage 2 and progress through to Stage 3 and Stage 4

Stage 6: Stable 3

One foot and/or hand on a stable surface

Stage 7: Unstable 2

One foot and/or hand on an unstable surface

Stage 8: External Forces & Perturbations

These should be applied firstly to Stage 6 and then progressed through Stage 7.

Therapist/Trainer starts applying pressure on various areas and in different directions as to upset the stability of the client.

Also, elastics may be used to gently pull in different directions at various points to upset the stability of the client.

Stage 9

Activities

Catching, Throwing, Hitting and Kicking Activities

Start in Stage 6 and progress through to Stage 7 and Stage 8

In Supine:

TA Activation

Pelvic Mobility – Posterior & Anterior Tilt

Glut-Hamstring-Lower Back Firing Pattern

Segmental Bridging

Dead Bug and its Progressions

Double Leg Bridges

Double Leg Bridges with Sideways Walk

Single Leg Bridges

Single Leg Bridges with Straight Leg Movement

Single Leg Bridges with Hip Rotation

Single Leg Bridges with Straight Leg Fly

Double Leg Supine Plank

Single Leg Supine Plank

Reformer Work

In Side-Lying:

Thoracic Rotations

GlutMed Activation

Clams

Burn-Outs

Burn-Outs at 45 degrees

Side Plank

Side Plank with Clam

Single Leg Side Plank

Single Leg Side Plank with Burn-Out

Single Leg Side Plank with Burn-Out at 45 degrees

In Prone:

Rhomboids, Lats, Trapezius Activation

YTWL

Serratus Push-Ups

Multifidi Activation

Glut Activation

Glut-Hamstring-Lower Back Firing Pattern

Dissociation between Lumbar Extension bmo Lumbar Mobilisers and Hip Extension bmo Gluts and some Adductors

Plank – Elbow

Plank - Hands

One arm or One Leg Plank

Superman Plank

In Four Point Kneeling:

Posture

Camel/Cat

Thoracic Mobs

Hip Extensions

Clams

Clam/Hip Extension Combo

GlutMed Swivels

Single Leg GlutMed Swivels

Supermans

Same-Side Superman

In Sitting:

Posture

All the Different Activations

Scapula Setting

YTWL

Pelvis Mobility – Posterior and Anterior Tilt

Weight Shifting

Lifting One Leg and Weight Shifting

Stand Up/Sit Down

Stand Up/Sit Down – Single Leg

In Standing:

Single Leg Balance

Star

Wall Squats

Single Leg Wall Squats

Squats

Single Leg Squats

Step Ups/Step Downs

Lunges

Golfer’s PickUp

March/Golfer’s PickUp Combo

747

747 with Thoracic Twists

747 with YTWL

Re-inventing the Wheel...

Good morning everyone....

So, for a while now I have been wondering about how functional we are training as sportsmen and what could be done about it.

Let me just make it abundantly clear that I am not doubting any trainer and/or therapist that I have worked with past or present. What I have been thinking of, however, derived from the fact that during my time as a therapist - I have seen to many lower limb injuries happening while nobody was near the guy injuring himself... I have been a massive supporter of the mentality of prehabilitation, instead of rehabilitation and because of this combination I have been searching for something supported by outcome based research - something tried and tested...

Yesterday I joined an institution and someone I regard as one of the better trainers currently in the country and it all started coming together. It turns out that what I have been thinking about, has been implemented into their training for some time now and has actually been around for a while now... You could imagine my relief realising that I haven't been too far off with my thinking.

As a sportsman, we seldom remain on our heels for more than a couple of seconds - in fact I sometimes wonder if you ever end up on your heels at all!!! We are always on our toes, or at least on the front part of our feet... Have you ever tried running on your heels?!?!? And how often do we do something in only one plane or one dimension - no sport I know of is one dimensional....

I've therefor been in search of a multi-dimensional, actively stabilising, explosive way of training for a while now and I think I am in the process of finding this. If you read through this, you will easily see that nothing I have said so far, has the potential of re-inventing the wheel. But, it has confirmed that what I have been searching for has been tried and tested and that it has been backed by some serious mind power for some time now!!

So, this has given me the confidence of incorporating this more and more into rehab, prehab and everyday training - so, lets hope all my questions get the answers I would like...

Introduction to my blog...

Hello everyone...

I have decided to add this blog to my site, because I felt there was a need to also give you a look into the more personal part of what I do, what I plan and not just some articles on physiotherapy. So, alongside the articles that will be available on a monthly basis (I hope...!!),  I'm hoping to also give you a look at the life of a professional sportsman and physiotherapist. Thus, if you see any miss-spellings and bad grammar... Blame the auto correct on my computer and not me...

So, tomorrow will be my first month as a Private Practice Owner - a month of Liberty!!!!

When you read my story on my website, you will see that I mentioned that no book or lecture room could prepare you for the organised chaos of the real world out there. Tell you what, I think I have just realised that I have taken the next step in adulthood by becoming my own boss - what a feeling...

Yes, a great feeling it is, but one must always remember that once you become your own boss - you take on the responsibility and duty of not just a therapist.... No, you instantaneously become a manager, a financial advisor, a strategic planner and a businessman...

This month has taught me a lot - from how much work goes into getting your rooms ready for treatments, getting all your stock organised, making sure you plan right as to when you will need what in your rooms, who will be your target market, how to market... All the way through to how much patience you actually should have to keep calm when working with other people you rely on and which you have no control over... Something I have found I need to practice a little more!!!!!

All in all, through all of what has happened in the last month I must say the most forthcoming feeling
has been the one of knowing that you are busy building something for yourself and for the ones that you love most and care for the most. It is very true when they say that once you have the opportunity to follow your passion by applying it in real life as your career of choice, you have won most of the battles and a big part of the war... I must also acknowledge that I wouldn't have been able to do this without the help and support of the people close to me who stood by me through all the planning,
decision making and preparation...

So, I'm looking forward to sharing some of the more interesting things in my life with you through this blog - one of which is the start of our winter training program. I saw an outline of it last week... I'm going to tell you all about it next time!!!

www.cdphysio.co.zacliffedeacon@cdphysio.co.za