Peroneals

Pull upward on your foot whilst resisting. The peroneals consist of a long and short muscle that produces eversion of the foot. A strong set of peroneals prevent against eversion injuries which constitute the majority of ankle sprains. Tension in the peroneals also...

Teres minor

Arm held in 90 degrees abduction and 90 degrees elbow flexion Keep the scapula stabilised and prevent rotatipn of the body Externally rotate arm and slowly bring back The teres minor can be isolated from the infraspinatus in this position. To test the integrity of the...

Standing gluteus medius exercise

  The standing gluteus medius exercise is a great way to challenge the gluteus medius by forcing it to act as a stabiliser of the hip. The hips should be held level and there should be a bend in the knee of the standing leg.  The other leg should touch the...

Sidelying shoulder rotations

Sidelying shoulder rotations provides the possibility of both stretching and strengthening the lateral and internal rotators. The top of the arm is held firmly into the couch to prevent the shoulder from anteriorly tilting. The position of the shoulder also allows...

Sidelying shoulder flexion

The sidelying shoudler flexion exercise is great for those with shoulder impingement or motor control problems as it requires the lateral rotators of the shoulder to activate and pull the humerus into the shoulder joint, increasing stability. The shoulder should not...