McEntee Physio & Performance Centre

McEntee Physio & Performance Centre Bringing you the best in Chartered Physiotherapy and Performance Conditioning Chartered Physiotherapists

04/05/2026

🔎A nice easy way of improving extension through the thoracic spine if you are at a desk 9-5.

Thoracic extension is a key component of overhead (shoulder) freedom of movement.

For this exercise, the movement is very subtle. Interlock your hands over the crown of your head, and tuck your elbows in so they face 12 o’clock. Slowly tilt your elbows towards the sky and hold for 5 seconds✅

01/05/2026

Foot Control:

Being able to control pronation and supination under load is crucial in the management of foot and ankle injuries, particularly in a running based population✅

❓What can be missed is addressing it with enough load/intensity. With each running foot strike 6+ times body weight is placed through this joint. With this in mind, standard body weight exercises may not be sufficient in some cases.

Load up the smith machine heavy enough so that it can't move and drive up into the bar. All the weight should be on the fore foot.🎯

Role from the base of your big toe directly across onto the baby toe side.

29/04/2026

Seated supported shoulder external rotation in the flexion plane

➡This supported shoulder external rotation exercise is a nice early mid stage-mid stage rehab exercise used in those with rotator cuff related shoulder pain / post-op (rotator cuff repair / shoulder stabilisation).

🎯This primarily targets the posterior cuff (teres minor / infraspinatus) in its role as a dynamic stabiliser. It is a nice way to introduce load in this phase of rehab due to the supported nature of the exercise and with the flexion plane offering a protected position when range of motion can be limited/restricted in other planes.

✅Aim to complete this exercise with low load and high volume in the initial stages before reducing the rep scheme and increasing the load as posterior cuff strength improves.

27/04/2026

Lumbopelvic Control- Goblet Squat at Wall

❓Lumbopelvic control is the ability to control and coordinate movement of the low back and pelvis. A lack of control in this area is often a contributing factor to hip, groin, hamstring and low back injuries.

This squat variation is a nice way to challenge lumbopelvic control, the wall prevents us from leaning forward into trunk flexion, which places much more demand on the muscles that work to control the low back and pelvis compared to a standard back squat📊

This exercise can be used to bridge the gap from floor based lumbopelvic control exercises to running. If we don't have good control of the pelvis during movements like squatting we won't have sufficient control of the pelvis when running and changing direction.🎯

24/04/2026

❎A restriction in plantarflexion range can often be overlooked. We need sufficient plantarflexion range in order to adequately recruit and load the gastroc/soleus.

🔎Quite often, we see clients presenting who are lacking access to the range they require.

This is a simple but effective means of increasing available range into plantarflexion📊

22/04/2026

Terminal Knee Extension Control✅

Regaining knee extension (the ability to straighten the knee) after a major surgery, such as that of an ACL recon, is a key milestone in early stage rehab.❗

The use of a swissball here promotes the following;

1. Additional neuromuscular control under load
2. Reduces muscle inhibition of the inner range quadricep muscle (a deficit commonly seen)
3. Restores terminal knee extension actively (rather than passively)

20/04/2026

IYT push up with sliders

This IYT modified push up with sliders is an advanced closed chain shoulder exercise.🎯

This exercise challenges an athlete’s ability to transfer force through their shoulder girdle and the strategies they employ.🔥

It will exposes any rotator cuff / periscapular asymmetries, and demands high levels of trunk control, all of which are vital for a safe return to pressing, overhead work, or high-velocity sport demands.

Level 1 can be performed in a kneeling push up position. To advance this exercise, you can perform the same movements in a full push position with the knees off the floor.📈

17/04/2026

🎯If your goal is to develop strong, well-balanced quads, don’t overlook the effectiveness of a strict split squat.

Both from an assessment and rehabilitation point of view, this can be used to identify and address movement/strength deficits, while placing targeted load through the quads with a low likelihood of compensation.📈

The biggest error we see is clients prioritising the depth of the split squat over position. Adequate control at the pelvis and maintaining an upright trunk is non-negotiable✅

15/04/2026

🔎Hand Supported Split Squat Series

Split squat variations are an effective way of building both quad and hip strength, however sometimes a lack of control or balance can prevent us from being able to load this movement sufficiently to increase strength.

A hand supported version is a nice alternative and can be easily progressed as shown.
Level 1: Bodyweight✅
Level 2: Weighted🎯
Level 3: Weighted and rear foot elevated🔥

The hand should only be used for balance rather than to help yourself on the way up.

13/04/2026

Lateral Hip Strength

🔎The side lying hip abduction exercise is a nice entry point to improving the strength of the muscles on the outside of the hip.

These muscles contribute to control of the pelvis, hip and knee during movement.

📊Deficits in lateral hip strength can therefore lead to excess load on structures around the pelvis and knee and can contribute to injury.

We aim to have an element of extension with this exercise also, keeping the foot up & back✅

10/04/2026

Modified Razor Curl🔥

🎯This modified razor curl variation is an advanced hamstring exercise that targets the proximal and distal hamstring by combining a hip dominant and knee dominant type movement.

This can be a nice option to use in hamstring rehab prior to more intense distal Nordic variations. This variation primarily targets the medial hamstring while still providing significant load to the lateral hamstring❗

Ensure:

-Neutral pelvis
-Tall hip position
-Hip hinge into start position
-Torso parallel to floor

08/04/2026

In clinic, we always assess the lower back in cases of acute lower limb injuries—even without back pain—because it can still contribute to the issue.

❗Stiffness or reduced mobility in the lumbar spine can shift load to the lower limbs, increasing stress on muscles and joints.

❎When the spine isn’t functioning efficiently, surrounding structures can compensate, often leading to strain/mechanical overload.

We like this Lumbar CARs exercise as a rotational variant for spinal mobility🎯

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Mullaghboy Industrial Estate
Navan
C15TD7Y

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Monday 7am - 9pm
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Thursday 7am - 9pm
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