Rehab Physio

Rehab Physio

The Physiotherapy-Rehab Programme is a series of 22 exercises, designed by leading physiotherapist Kam Sowman, BPhty, MSCP of West London Physiotherapy (www.westlondonphysio.co.uk/about-us) to aid in the rehabilitation and improve normal function of the cervical and spinal neuro-musculoskeletal system. The exercises also help improve, normalise and strengthen movement patterns for everyday movements and sport rehabilitation.

Every physiotherapy and rehab programme is tailored to the client. You should discuss the use of the AB-MXR with your physiotherapist, chiropractor or personal trainer before use.
Kam Sowman has over 14 years’ experience treating patients with spinal injuries in both the sporting and ergonomic environments. Kam specialises in kinetic control, strength training and postural control rehabilitation and has worked closely with professional athletes, social athletes and some major companies in London working on ergonomic solutions and injury prevention in the work force. He has spent his working Career between England and Australia where he has been fortunate enough to work with some leading Therapists, Surgeons and Trainers and acquired a wealth of knowledge about treating and managing spinal conditions. He now practices in a private clinic in Kensington, West London; West London Physiotherapy, 23 Ansdell Street, W85BN. For more information please see link: www.westlondonphysio.co.uk

Correct Neck Setting
Correct Neck Position AB-MXRCorrect Neck Setting forms the platform for all exercises where the AB-MXR is placed behind the head. The correct neck setting should be achieved before the exercise begins and maintained throughout the exercise:-

  • The middle part of the neck should be resting on the curved part of the AB-MXR.
  • The chin is slightly tucked in (towards the direction of the AB-MXR) until you can feel a 30 degrees contraction in the muscles at the top of the neck\base of the skull. Keep this constant pressure against the AB-MXR throughout each exercise.
  • Do not engage muscles in the front and side of the neck. These should not be contracted.

Turning on your Deep Abdominal Muscles (DAM)
Some of the following exercises are most effective if you can set your deep (transverse) abdominal/pelvic muscles by:-

  • Lifting your pelvic floor – similar control of muscles to stopping passing urine mid-flow. Like pulling the muscles between your legs upwards towards your stomach.
  • You are likely to feel the transverse abdominal muscle contract.
  • Aim for a 30% engagement of your DAM

Each of the following exercises should be done for approximately 2 to 3 sets per exercise, or for up to one minute. The AB-MXR Classic (1kg) and the AB-MXR All-Rounder (2kg) are the most appropriate products for the physiotherapy-rehab programme, unless otherwise instructed.

Exercise 1: Leg Slide
Muscle’s Targeted:- Deep neck muscles, deep trunk/pelvic muscles and superficial trunk/hip muscles.

  • Leg Slide Step 1 AB-MXRLeg Slide Step 2 AB-MXRLeg Slide Step 3 AB-MXR

    Position the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Lift one leg out front, straight, hold for 5 secs. Return.
    Repeat with other leg.

Exercise 2: Double Leg Slide
Muscle’s Targeted:- Deep neck muscles, deep trunk/pelvic muscles and superficial trunk/hip muscles especially hip and trunk flexors.

  • Double Leg Slide Step 1 AB-MXRDouble Leg Slide Step 2 AB-MXRDouble Leg Slide Step 3 AB-MXR

    Position the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Lift both legs out front, hold for 5 secs. Return.
    Keep constant pressure against the AB-MXR. This exercise helps to control core stability and neck stability.

Exercise 3: Bent Knee Full Out
Muscle’s Targeted:- Deep neck muscles, deep trunk/pelvic muscles and superficial trunk/hip muscles especially rotational muscles of the trunk and hips.

  • Bent Knee Full Out Step 1 AB-MXRBent Knee Full Out Step 2 AB-MXRBent Knee Full Out Step 3 AB-MXR

    Position the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Lift one leg 2 inches off the ground and allow it to slowly drop out to the side. Allow the hip to do all the movement, not the pelvis. Hold for 5 secs. Return.
    Repeat with other leg.

Exercise 4: Bridging
Muscle’s Targeted:- Deep neck muscles, deep trunk/pelvic muscles and superficial trunk/hip muscles especially hip and lumbar extensors.

  • Bridging Step 1 AB-MXRBridging Step 2 AB-MXRBridging Step 3 AB-MXR

    Position the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Squeeze gluts and lift your bottom off the ground so that it is level with your body. Hold for 5 secs. Return.

Exercise 5: Bridging single leg lift
Muscle’s Targeted:- Deep neck muscles, deep trunk/pelvic muscles and superficial trunk/hip muscles especially hip and lumbar extensors.

  • Bridging Single Leg Step 1 AB-MXRBridging Single Leg Step 2 AB-MXR

    Position the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Squeeze gluts and lift your bottom of the ground as per bridging exercise. At top of the movement stretch one leg out straight. Don’t let your pelvis drop. Hold for 5 secs. Return.
    Repeat with other leg.

Exercise 6: Standing dissociation
Muscle’s Targeted:- Deep neck muscles and spinal/hip extensors.

  • Standing Dissociation Step 1 AB-MXRStanding Dissociation Step 2 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Keep pelvis and spine neutral.
    Bend forward from the hips, spinal position does not change. All movement is through the hips.
    Once you feel your hamstrings, bend knees a little. Hold for 5 secs. Return.

Exercise 7: Standing dissociation with rotation
Muscle’s Targeted:- Deep neck muscles, spinal/hip extensors and thoracic/lumbar rotators.

  • Standing dissociation Rotation Step 1 AB-MXRStanding dissociation Rotation Step 3 AB-MXRStanding dissociation Rotation Step 4 AB-MXRStanding dissociation Rotation Step 2 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Keep pelvis and spine neutral.
    Bend forward from the hips, spinal position does not change. All movement is through the hips.
    Once you feel your hamstrings, bend knees a little. At end of movement, rotate to one side, hold for 5 secs, rotate to the other side, hold for 5 secs. Return to starting position.
    Rotation must come from the thoracic spine (mid-back). When rotating drop the shoulder to achieve the right position.

Exercise 8: Standing dissociation with single leg behind
Muscle’s Targeted:- Deep neck muscles, spinal/hip extensors, pelvic stabilisers and lower limb quad muscles.

  • Standing dissociation with leg behind Step 1 AB-MXRStanding dissociation with leg behind Step 2 AB-MXRStanding dissociation with leg behind Step 3 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Keep pelvis and spine neutral.
    Bend forward from the hips, spinal position does not change. All movement is through the hips
    Once you feel your hamstrings, bend knees a little. At end of range stand on one leg and perform a single knee bend. Return to starting position. Perform 5 bends on each knee.
    The pelvis and upper body must not drop when standing on the one leg.

Exercise 9: Standing with hip flexion
Muscle’s Targeted:- Deep neck muscles, hip/pelvic stabilisers and hip flexors.

  • Standing hip flexion Step 1 AB-MXRStanding hip flexion Step 2 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Lift one leg to 90 degrees bend. Pelvis and upper body should not move. Hold for 5 secs. Return.
    Repeat with other leg.

Exercise 10: Standing with hip flexion and external rotation
Muscle’s Targeted:- Deep neck muscles, hip/pelvic stabilisers and hip flexors, external rotators.

  • Standing hip flexion with rotation Step 1 AB-MXRStanding hip flexion with rotation Step 2 AB-MXRStanding hip flexion with rotation Step 3 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Lift one leg to 90 degrees bend. Pelvis and upper body should not move. Rotate hip outwards. Hold for 5 sec. Return. 20 reps
    Repeat with other leg.

Exercise 11: Single knee bend
Muscle’s Targeted:- Deep neck muscles, hip/pelvic stabilisers and lower limb quad muscles.

  • Single knee bend Step 1 AB-MXRSingle knee bend Step 2 AB-MXRSingle knee bend Step 3 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Stand on one leg. Non-weight bearing leg should be behind the pelvis.
    Perform a single knee bend. Don’t bend too deep, drop your pelvis or shift your upper body. Hold for 5 secs. Return.
    20 knee bends on either side.

Exercise 12: Lunge
Muscle’s Targeted:- Deep neck muscles, hip/pelvic stabilisers, hip/pelvic global muscles and lower limb quad muscles.

  • Lunge Step 1 AB-MXRLunge Step 2 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Standing position, lunge forward, front and back knee should be at 90 degrees. Spine neutral and upright. Return
    Repeat with other leg. Perform dynamically or statically. 10 reps each side.

Exercise 13: Lunge with rotation
Muscle’s Targeted:- Deep neck muscles, hip/pelvic stabilisers, hip/pelvic global muscles, trunk rotators and lower limb quad muscles.

  • Lunge with rotation Step 1 AB-MXRLunge with rotation Step 2 AB-MXRLunge with rotation Step 3 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Standing position, lunge forward, front and back knee should be at 90 degrees. Spine neutral and upright. At end of the movement perform a trunk spinal rotation from the forward leg. Return.
    Repeat with other leg. Perform dynamically or statically. 10 reps each side.

Exercise 14: Rotator Cuff, deltoid combination exercises
Muscle’s Targeted:- Deep neck muscles, shoulder deltoid and rotator cuff.

  • Rotator cuff, deltoid exercises, Step 1 AB-MXRRotator cuff, deltoid exercises, Step 2 AB-MXRRotator cuff, deltoid exercises, Step 3 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Perform exercise against a wall. One arm stabilises the neck against the AB-MXR and the wall. Hold other arm bent at 90 degrees and rotate upwards. Shoulder blade and neck should not move. Return to starting position.
    Repeat 20 times on each side, with or without weights.

Exercise 15: Rotator Cuff with horizontal flexion
Muscle’s Targeted:- Deep neck muscles, shoulder deltoid and rotator cuff.

  • Rotator cuff flexion Step 1 AB-MXRRotator cuff flexion Step 3 AB-MXRRotator cuff flexion Step 4 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Perform exercise against a wall. One arm stabilises the neck against the AB-MXR and the wall. Hold other arm bent at 90 degrees across the chest and rotate upwards. Shoulder blade and neck should not move. Return to starting position.
    Repeat 20 times on each side, with or without weights.

Exercise 16: Shoulder press
Muscle’s Targeted:- Deep neck muscles, shoulder deltoid and arm tricep.

  • Shoulder press Step 1 AB-MXRShoulder press Step 2 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Perform against a wall. Only undertake this exercise if you are comfortable that you can hold the AB-MXR safely in place behind your head against the wall by exerting 30 degrees pressure back into the AB-MXR. Otherwise, hold the AB-MXR in place with one hand and perform shoulder press one side at a time.
    Hold arms at 90 degrees and perform a shoulder press to full out-stretched arms above your body. Return. Repeat 20 times on each side, or together.

Exercise 17: Supine Rotation Cuff
Muscle’s Targeted:- Deep neck muscles and rotator cuff.

  • Supine Rotation Cuff Step 1 AB-MXRSupine Rotation Cuff Step 2 AB-MXRSupine Rotation Cuff Step 3 AB-MXR

    Position the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Similar exercise to 14 and 15, but performed lying down on your back with knees either bent or straight.
    Arm at 90 degrees abduction. Rotate arm backwards towards the ground (but does not need to touch). Do not move shoulder blade or neck. Return.
    Repeat on each arm. 20 reps each./li>

Exercise 18: Chest Press
Muscle’s Targeted:- Deep neck muscles, shoulder deltoid, chest muscles and arm tricep muscles.

  • Chest Press Step 1 AB-MXRChest Press Step 2 AB-MXR

    Position the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Holding similar weights in each hand with arms abducted at 90 degrees. Bring arms up to straight and touch weights. Return. 20 reps.

Exercise 19: Overhead Press
Muscle’s Targeted:- Deep neck muscles, shoulder deltoid, chest muscles and arm tricep muscles.

  • Overhead Press Step 1 AB-MXROverhead Press Step 2 AB-MXR

    Position the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Hold weight (or second AB-MXR) out front with stretched arms. Take weight behind your head towards the floor, keeping arms as straight as you can. Touch the floor if you can. Return. 20 reps.

Exercise 20: Crunches & Sit Ups
Muscle’s Targeted:- Deep neck muscles, deep and superficial trunk muscles especially the anterior stomach muscles.

  • Crunches & Sit Ups Step 1 AB-MXRCrunches & Sit Ups Step 2 AB-MXR

    Position the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Hold weight (or second AB-MXR) out front with stretched arms. Take weight behind your head towards the floor, keeping arms as straight as you can. Touch the floor if you can. Return. 20 reps.

Exercise 21: Leg Raise and Crunch
Muscle’s Targeted:- Deep neck muscles, deep and superficial trunk muscles especially the anterior stomach muscles and the hip flexor muscles.

  • Leg Raise & Crunch Step 1 AB-MXRLeg Raise & Crunch Step 1 AB-MXR

    Position the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Similar exercise to the standard crunch, but this time raise your bent knees so that they are raised off the ground at a 90 degrees angle.
    Maintaining 30% pressure back into the AB-MXR, lift your spine off the ground 20 to 25 centimetres and lower (but not all the way to the ground). 20 reps.

Exercise 22: Oblique Twist
Muscle’s Targeted:- Deep neck muscles, deep and superficial trunk muscles especially the anterior and side stomach muscles.

  • Oblique Twist Step 1 AB-MXROblique Twist Step 2 AB-MXROblique Twist Step 3 AB-MXR

    Hold the AB-MXR correctly behind your head. Set Neck. Turn on DAM.
    Legs bent. Keeping 30% pressure back into the AB-MXR throughout the whole movement. Engage your abs and lift your body up 20 to 25 centimetres from the floor with a rotation to one side (right elbow towards left knee).
    Hold. Return and repeat on other side. 20 reps.