DCM Clinics

24/11/2025

If your overhead press keeps feeling “off,” this seated variation might be the fix you’ve been missing.

Most people think seated overhead press is just a shoulder exercise — but in rehab, it’s one of the best ways to retrain shoulder, back, and hip integration without compensation.

Here’s why ⬇️
• Builds true shoulder stability
Removing leg drive forces the rotator cuff and scapular muscles to do their job properly.
• Wakes up the upper back
Your mid- and upper-back muscles become the foundation that keeps your ribcage stacked and spine tall under load.
• Connects hips → core → shoulders
Even seated, your hips anchor the pelvis, allowing clean overhead mechanics without arching or “cheating.”
• Perfect for rehab
It teaches controlled force transfer — exactly what athletes and lifters need when returning from injury.

If you want stronger, cleaner, pain-free overhead movement…
👉 Start here.

21/11/2025

20/11/2025

If your rehab progress has stalled, it’s probably not the injury — it’s the plan.
Fix these 3 mistakes and you’ll feel the difference fast. 💥
Which one are you guilty of?

Want a personalised plan? Message me and I’ll help you figure out what your rehab is missing.

smarter

18/11/2025

17/11/2025

This is where athletes get exposed.
Hip airplanes demand glute strength, rotational control, and real stability.
Lock the knee. Rotate from the hip. Fight the wobble.

15/11/2025

Move better.
Feel better.
Function better.

12/11/2025

🦵 Why I Use Sled Pushes for Knee Rehab & TKE Strength

Sled pushes are one of the most effective — and underrated — tools for building knee strength, stability, and confidence after injury.

Here’s why 👇

🔹 Sled Push for TKE (Terminal Knee Extension)
• Strengthens the quads, especially the VMO (key for knee tracking).
• Improves full knee extension and control at lockout.
• Trains the knee in a functional, closed-chain position.
• Low joint stress = ideal for post-rehab strengthening.

🔹 Sled Push for Knee Injury / Rehab
• Allows controlled, progressive loading without high impact.
• Boosts blood flow and recovery around the knee joint.
• Reinforces lower-limb coordination (hip, knee, ankle working together).
• Helps rebuild confidence in forward movement and load tolerance.

08/11/2025

Strength first. Speed later.
Today’s grind:
🔥 Hip isometrics for power
🔥 Keiser box squats for controlled drive
🔥 Split squat holds for bulletproof legs Each exercise builds the foundation for efficient, pain-free running mechanics.

01/11/2025

Back in the lab 🔥

We’re working with a highly skilled distance runner managing long-standing hip, knee, and nerve injuries.

Today’s session focused on three key run-specific exercises:

1️⃣ Knee isometric push – developing stable, efficient force through the running stride
2️⃣ Ankle catches – improving reactive control and lower-limb stiffness
3️⃣ Closed-chain hip internal rotation – integrating thoracic control for better kinetic chain function

Each drill is designed to rebuild coordination, control, and performance while minimizing compensations. Efficient movement = resilient running. 🏃‍♂️✨