Free Physio Resource

Why are we giving away our 'secrets'?

-PBs mission is to stop athletes from retiring early due to injury.
This 3-part series will give you quick insight in how to self-manage niggles, tightness and weaknesses in the gym. Here at PB Physio, we are big believers of empowering our athletes with tools to self-manage.
-We believe with the correct tools, you can make a big step forward in managing your niggles and improving your performance.
-We created “Measure, Mobilise and Stabilise” to give you the key to unlock strength gains and mobility you’ve never believed you could achieve.
-These series will take you step by step through all aspects of the body and demonstrate how to measure joint ranges, mobilise specific muscles and stabilise them to be stronger.


Who is this for and what will I get out of it?

-This manual can be useful for any athlete out there – beginner or elite, who wants to have the tools to self-manage and stay on top of niggles and pains.
-We want to educate you on how to measure your desired muscle group and help you to understand what that range means. Passive treatments have a role in all aspects of managing niggles and pains, therefore we will show you then how to mobilise your tight structures.
-Finally, the most important part is maintaining that range you get from applying pressure – stabilising and strengthening! Here we will provide some basic progressions of exercises
you can choose from which might best apply for you.


What will you need?

-To get the most out of this mini-series, having access to space, a trigger ball or foam roller, a mini-band and a terraband or resistance band will be all you need to be able to complete the entire series.
-However, if you only have one or two things handy, we have provided some alternatives for you to also try.



-This is not meant to be a diagnostic tool. Always consult a health professional before diagnosing, treating or modiying this guide.

-The best way to navigate this series is to begin with “Measure” for a specific joint.
-Once you have measured your ranges, then select the number which is restricted for your trigger and prime.
-Then reassess your range and see if it moves and feels better!


Produced by PB Physio


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