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NEW Strength and conditioning class @ Plym Physio

It’s been a while in the making but Plym Physio has developed a new class! Plym Power is a brand new Strength and Conditioning class taken by our very own Stevie. From years of treating patients who have either more physical jobs or leisure activities we are finding that getting them back to optimal strength and function can be limited. Some are keen to go it alone in the gym which is great, some engage personal trainers and some lose motivation after a few weeks. We’ve found that these are the patients that bounce back because they never quite make up the deficit or strength requirements needed so when they are exposed to those stresses again the ‘injury’ recurs. We wanted to put together a cost-effective way of enabling us to push our patients onto a higher ability level whilst making sure they are recovering from their injury. Could this be the class for you? Do you get aches and pains with sport, gardening, lifting or even work? Want to get yourself ‘better’ in a safe, and progressive manner with a Physio guiding you? As an introduction to the class we are giving you some basics on a few exercises and a little taster of the ‘easier’ exercises. We will be giving you a new one each week over the next few weeks and putting some offers out on our Facebook page for those that want to dip their toes in the water so to speak…

WEEK 1 – Deadlift

WEEK 2 – Squat

WEEK 3 – Lateral raise with band

WEEK 4 – Lunge with band pulls

The side plane is another under exercised region of the body, but there are good simple effective exercises like the lateral raise mainly involving the shoulder, arm and Lats that really fire it up. A good exercise that requires stability and resistance into and out of the exercise.

Week 5 – Static press with twist

A Transverse or rotational exercise is one of the most functional and natural ways we move, but struggle to train this movement pattern.

A good basic functional exercise for is the static press twist. The exercise is achieved by weight bearing onto one arm and rotating the opposite arm above your head, following with your head and torso, maintaining a stable trunk and legs throughout the movement. The movement is then repeated on the opposite side.

With this exercise you will gain stability and strength of the shoulder, back and arms. The trunk is engaged, the Gluts are working hard and your range of movement and mobility is challenged, a toughie when done properly!

Week 6 – Side to side tuck jumps

Plyometric movement utilises explosive power training exercises that are prescribed to activate the quick response and elastic properties of the major muscles in the body. Plyometric movement requires the muscle to be put under a stretch followed by ballistic movement.

A good simple exercise to improve and strengthen this explosive power movement, is the lateral tuck jumps. This can be achieved by placing a line/object as centre line, stand to one side with feet narrow, tuck jump to the opposite of the line, do not stop, but explode back to the other side. This can be for a set amount of repetitions or time, start with 6-8 reps initially. Quality of movement is always paramount, my top tips are; keep the height of the tuck to a level you can maintain (increasing as you improve) and limit the distance your side to side movement travels so you are concentrating on the up and down movement and it’s less of an uncontrolled ‘launch’ from side to side.

Plyometric movement utilises explosive power training exercises that are prescribed to activate the quick response and elastic properties of the major muscles in the body. Plyometric movement requires the muscle to be put under a stretch followed by ballistic movement.

A good simple exercise to improve and strengthen this explosive power movement, is the lateral tuck jumps. This can be achieved by placing a line/object as centre line, stand to one side with feet narrow, tuck jump to the opposite of the line, do not stop, but explode back to the other side. This can be for a set amount of repetitions or time, start with 6-8 reps initially. Quality of movement is always paramount, my top tips are; keep the height of the tuck to a level you can maintain (increasing as you improve) and limit the distance your side to side movement travels so you are concentrating on the up and down movement and it’s less of an uncontrolled ‘launch’ from side to side.

The class is designed and taken by Stevie. He’s ex-services and re-trained as a Physiotherapist. He works with military personnel on their rehab in his ‘day’ job and we are poaching his skills over at Plym Physio. Due to the nature of the class everyone is assessed so that we know your background and treatment goals which allows the class to be targeted to your needs.

As a little incentive to join the class and feel the pain we are offering a free assessment with Stevie and a 50% discount off the cost of your first class booking. Just quote ‘physio power’ when booking.


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