The Rehab Plus

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The Rehab Plus

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22/02/2026

Shin discomfort after increasing your running or changing shoes? You’re not alone.

When training load, intensity or footwear changes quickly, the lower leg tissues sometimes need time to adapt.

Some people find that gentle soft tissue work, like rolling the calf or shin muscles on a ball, combined with comfortable ankle movement, may help support local comfort.

Gradual progressions in training are key, and persistent or worsening pain should always be assessed by a qualified health professional.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

20/02/2026

When using a hamstring curl machine, some people notice they let the machine move them rather than staying in control of the weight.

A cue that some people find helpful is moving slowly and keeping the weight controlled through the range.

Lightly engaging the core and trying to keep the hips relatively still against the seat can also help some people feel more stable during the movement.

As with any exercise, this can vary depending on the machine and the individual, so adjust it based on what feels controlled and comfortable.

18/02/2026

Are you maintaining control during this plank variation?

Stacking and unstacking light plates can be a useful way to challenge balance and trunk stability when performed with control.

The focus is on limiting unnecessary hip rotation and using slow, deliberate movements rather than rushing the task.

Aim to keep your core gently engaged, minimise excess shoulder shifting, and maintain a steady body position throughout.

If form starts to change, reducing the load or slowing the movement can help maintain control.

This variation is about quality of movement, not speed.

16/02/2026

If you know you tend to slump when sitting at a desk for long periods, a rolled-up towel or small pillow behind your lower back is something some people find helpful.

It can help support the natural curve of your lower back and may make it easier to maintain a more upright, comfortable sitting position.

As with any posture tip, it won’t suit everyone, so adjust it based on what feels comfortable for you.

10/02/2026

Planks don’t have to be static to be effective.

Adding controlled movement can challenge stability, coordination, and core control as long as your form stays solid.

These three plank variations focus on maintaining a stable trunk while the limbs move:

1️⃣ Stacking and unstacking light plates to challenge balance

2️⃣ Passing a kettlebell hand to hand to test rotational control

3️⃣ Partner hand taps to introduce reaction and unpredictability

Keep your hips steady, avoid shifting side to side, and maintain controlled breathing throughout.

If stability is lost, slow it down or regress the movement.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

06/02/2026

Leg swings aren’t meant to be a swinging exercise.

If you’re using momentum to throw the leg forward and back, you’re letting gravity do the work and not your core like intended.

That often means very little core control and less benefit from the movement.

Instead, aim for slow, controlled motion:
→ Keep your core gently engaged
→ Limit forward and backward sway
→ Focus on moving the leg up and down with control

A helpful cue can be placing a light bar or dowel across your lower back and keeping it in contact throughout the movement.

If it lifts or shifts, momentum has taken over.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

04/02/2026

Leg extensions are all about the quads, not momentum.

If you notice your pelvis lifting or “wiggling” off the seat, especially as the load gets heavier, it’s a sign other muscles are taking over.

Try this instead:
→ Sit tall and tuck your hips firmly back into the seat
→ Hold the stabiliser handles
→ Lightly engage your core
→ Keep your pelvis and torso stable throughout the movement

This setup helps keep the focus where it belongs and supports better control through the full range.

As always, use a load you can manage with good technique.

30/01/2026

Can you spot the difference between these two glute bridges?

They key difference is the activation of the core through a slight pelvic tilt, rolling your hips towards you.

By doing this, you activate your glutes far more, and reduce activation of the hamstrings.

How do you rate your glute bridge form?

28/01/2026

Improving pull-up form often starts before you even bend your arms.

In this video, we break down three exercises that focus on control, positioning, and muscle engagement rather than just getting reps done.

First are scap pull-ups, where the arms stay long while you isolate and control the movement through the scapula.

This helps build awareness of where the movement should start.

Next is the single-arm lat pulldown, performed slowly and with control.

Staying upright with an engaged core helps keep the focus on the lats rather than relying on momentum.

The final exercise is tuck pull-ups, with an emphasis on engaging the lats and holding briefly at the top of the movement to build control through the range.

Drills like these may help some people develop better pulling mechanics over time, depending on their strength and experience.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

26/01/2026

Glute bridges are often more about control than how high you lift.

👣 Feet set around shoulder-width
🦵 Knees actively pushing outward
🧠 A small pelvic tilt to support core engagement

In this video, we show how the movement should be a smooth up-and-down action through the glutes, rather than pulling the hips back toward the chest, which is a common compensation many people fall into.

Small technique adjustments like these may help some people feel achieve greater glute activation.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

22/01/2026

Does this remind you of your footy team warmup?

Maybe it's time you changed your technique....

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