ClinEx Rehab

30/04/2026

Most people wildly underestimate what it costs to open an allied health and performance rehab clinic.
That gap between expectation and reality? It’s exactly what sinks promising practices before they see their first patient.
Whether you’re a physio, EP, or sports rehab specialist, the numbers can feel overwhelming, especially when no one is talking about them honestly.
So let’s change that.
I’m breaking down the FULL cost picture of setting up an allied health and performance rehab clinic, fit-out, equipment, software, insurance, staffing, marketing, and the cash reserves you need to survive the first 90 days.
No vague estimates. No cop-outs. Just real numbers so you can plan with confidence and avoid the mistakes that cost new clinic owners the most.
Save this post, tag a colleague thinking about making the leap, and drop your biggest question about clinic costs in the comments below 👇

29/04/2026

Weight loss 🤝 cardio.

Not all cardio is created equal. The best option is the one you can stay consistent with. Whether it’s running, swimming, cycling or walking, sustainability beats intensity every time when it comes to long term results.

We’ve ranked our go to cardio methods based on effectiveness, joint impact, and real world adherence. The best program is the one you will actually stick to.

👇 Drop your favourite below or tell us what you’d rank S tier

22/04/2026

Can you guess our favorite colour?

20/04/2026

Top 5 Hip Exercises for Swimmers & Water Polo Athletes 💥🏊‍♂️

Your hips are the engine room of movement in the water. Whether it’s maintaining a tight streamline in butterfly, generating propulsion in breaststroke, or stabilising your body position in water polo, hip strength and control directly influence performance and injury risk.

The demands are high:
• Repetitive hip flexion and extension
• High adductor load (breaststroke kick)
• Lateral stability and control (eggbeater, direction changes)
• End-range mobility under load

If you don’t build capacity here, something else will compensate, usually your lower back or groin.

Our Top 5:

1️⃣ Copenhagen Side Plank (Up & Down)
Builds high-level adductor strength → critical for breaststroke kick efficiency and groin injury prevention

2️⃣ Monster Walks
Targets glute med + lateral hip stabilisers → improves pelvic control and reduces unwanted hip drop in the water

3️⃣ Lateral Lunge Slider
Develops frontal plane strength + mobility → essential for multidirectional control and hip loading tolerance

4️⃣ Front Foot Elevated Lunge
Improves hip mobility + unilateral strength → reinforces depth, control, and force production through range

5️⃣ Supine Elevated Hip Flexion
Directly targets hip flexors + anterior chain → key for fast, controlled kicking and maintaining streamline

Why this matters ⬇️
✔️ Reduces risk of groin strains and hip overload
✔️ Improves kick efficiency and propulsion
✔️ Enhances body position and streamline control
✔️ Transfers directly to performance in the pool

If you’re not training your hips through strength + control + range, you’re leaving performance on the table.

📍Want to take your swimming or water polo to the next level?
Train like an athlete, not just in the pool.

Swimmers AthleteDevelopment ClinExRehab

20/04/2026

16/04/2026

We put our go-to assessment tools under the microscope… and got Anthony’s take 👀

In a world full of screens, tests, and fancy data, what actually matters?
Let’s see what makes the cut.

AlliedHealth ClinExRehab

07/04/2026

We promise we just want the best results for you 🥲

30/03/2026

Shoulders taking a beating in the pool? This is how we stay ahead of it.

“Swimmer’s shoulder” is one of the most common overuse injuries we see, driven by high training volumes, repetitive overhead motion, and poor scapular control. It typically involves irritation of the rotator cuff tendons and subacromial structures, leading to pain, reduced power in the catch/pull phase, and time out of the water.

And that’s the problem… time out of the water = missed sessions, disrupted prep, and poorer performance when competition comes around.

The goal isn’t just rehab. It’s building shoulders that can tolerate load.

Our top 5 go-to exercises for keeping swimmers strong, mobile, and resilient:

• DB External Rotation Stretch (Supine)
Targets rotator cuff strength through range while maintaining optimal shoulder positioning

• Banded 90/90 External Rotation + Press
Builds stability in the exact position swimmers need during recovery and catch phases

• DB YTW (Incline Bench)
Improves lower trap, mid trap, and posterior cuff activation for better scapular control

• Cable Face Pulls
Reinforces scapula retraction + external rotation strength under load

• Side Lying Lat Stretch
Restores overhead mobility and reduces lat dominance that can pull the shoulder into poor positions

The more proactive we are with shoulder prep, the less likely we are to run into overload issues as volume ramps up.

Strong cuff. Controlled scapula. Mobile thoracic spine.
That’s how you keep swimmers in the water and performing when it matters.

ClinExRehab

27/03/2026

ACSM just updated their strength training guidelines for 2026, and it’s a big shift from the old-school rules.

Back in 2009, training was prescriptive:
start here, lift this, progress like that.
Think strict rep ranges, exact exercise order, and rigid weekly structure.

The 2026 update? Much simpler.

After analysing 100+ studies, the message is clear:
consistency beats complexity.

👉 Train all major muscle groups at least 2x/week
👉 Do enough volume to challenge the muscle
👉 Keep it sustainable so you actually stick to it

A few key takeaways:

• Strength → heavier loads (~80%+ 1RM), 2–3 sets
• Hypertrophy → ~10 sets per muscle per week
• Power → moderate loads (30–70%) moved fast

And importantly…
you don’t need to train to failure
you don’t need fancy machines
you don’t need overly complex programs

Bodyweight, bands, dumbbells, it all works if effort is there.

The biggest shift?
From “perfect program” → to “consistent execution”

Because at the end of the day,
the best program is the one you actually do.

23/03/2026

We put Anthony on the spot to break down some of the most common assessments used in rehab and performance 👀

From what’s actually useful in the real world… to what might be overhyped 🚫
It’s not about using more tests, it’s about using the right ones, for the right person, at the right time.

Simple. Targeted. Outcome-driven.

Which assessments do you actually rate? 👇

09/03/2026

Creatine isn’t just for strength athletes, it’s one of the most researched supplements in sports science right now!

💪 Why some individuals use ~10g/day:
Higher daily intakes can help maximise muscle phosphocreatine stores, supporting repeated high-intensity efforts, faster ATP regeneration, and improved training output. For athletes performing multiple sessions, sprint work, or heavy resistance training, this can translate to better power, strength, and recovery between sets.

⚡ Performance benefits of creatine
• Increased maximal strength and power
• Improved sprint and repeated high-intensity performance
• Greater training volume and muscle hypertrophy over time
• Enhanced recovery between efforts

🧠 Emerging cognitive benefits
Creatine is also important for brain energy metabolism. Research shows supplementation can improve tasks requiring working memory, intelligence reasoning, and mental fatigue resistance, particularly when the brain is under stress.

😴 Sleep deprivation resilience
Some newer research suggests creatine may help buffer cognitive decline during sleep deprivation, likely by supporting brain ATP availability when metabolic stress is high.

References:
doi:10.1007/s00213-005-0269-4

doi:10.1007/s00726-011-0874-6

22/12/2025

Comment “CVD” for a E-Book