¿Qué es el sitio web?

https://www.facebook.com/838741829565664/

Rehab progression, Madrid (2026)

11/03/2026

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

These can be seen as progression as well! You could start with the first one in the beginning of rehab (if mobility allows you). After these become easy, start with running/plyo progression… PS: There are many more variations out there, just wanted to keep it shorter and simpler - choosing the most important (effective) ones. Some vids are 2-4 times sped up!

1. Heels closer to the butt = less hams and more glutes (and vice versa). By moving from the ankle this way, hams need to resist slight flexion-extension switches, exactly what’s happening during faster runs (contact push phases). Fully extending hips will shorten the proximal hams, making it harder for the distal hams (plus engaging glutes more).

2. Including unloaded calf raises is even more run-specific. Very similar joint angles, good hams activation as during faster running contact phase.

3. Positive shin angle while doing calf raises, very specific to the contact and take-off phase. Soleus F and quad ISO F is important too.

4. And, the most specific and hardest one (including glute drive as well - hip ext. before knee ext.). You can externally load all the vars (load on hips - first 2; load in hands - last 2).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

⭐️ If this feels like a perfect mix for you, try it out and let me know how it goes!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have lower limb issues and want to return to run. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

07/03/2026

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute (in most cases), or initial post-op rehab.

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Most shoulder issues are rotator cuff related. Lifting arm up overhead is what engages all the cuff muscles. Here you can see unusual exercises not only for these muscles, but big ones as well (delts, serratus ant., a bit pecs).

1. Reactive cuff activation. Very safe even in the beginning of rehab (elbow down, not much impact…). Incline accordingly!

2. Reactive cuff act., harder than the previous one because we are moving overhead. Keep scapula protracted for better stability.

3. All the cuff activation, plus more of ER resistance with “pronator” device!

4. The same here, but more difficult! Pushing against wall (with hand) burns posterior cuff!

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 4+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have rotstor cuff issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

04/03/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

If interested, read more about Tennis elbow in one of my recent posts (actually few about this condition, don’t be lazy and scroll my feed, I don’t have space here for everything)! PS: Everything should be performed slower (4s ecc., 4s conc. at least in the beginning), the video is 2-4 times sped up!

1. Involving middle finger while doing static extension loading is important, because it’s where (along the line - up in the elbow) epicondylitis seats! Load it very light in the beginning (this tendon isn’t intended for heavy loads in nature - positional tendons in general). Shoulder involvement is important too, as these people usually have weaker shoulders.

2. Lighter grip elbow strength. Heavy gripping is very painful in the beginning. Great accessory exercise (wrist flexors and elbow ext.)!

3. 50% of max ISO (maybe even less in the beginning). Both shoulder ER and wrist ext. (w/grip). You know I like “killing few birds with one stone”. Keep wrist neutral!

4. Wrist extension plus shoulder strength (introducing dynamic wrist ext.)!

5. Full arm strength (fingers involved). Grip and finger strength progression is a must!

6. Another way to do the first exercise (just harder).

7. Training elbow stability is important too because sometimes instability is one of the causes. We can do this one with elbow on the ground (training only forearm rotations and stability), and with straight arm (video) where we train shoulder stability as well.

8. Very painful in the beginning, but important progression as we train both grip strength and wrist ext.

9. Wrist ext. ISO strength, while training triceps, serratus and sh. stability.

10. The same, but harder!

11. The same, but including shoulders more.

12. 40% of BW, 1-2 minutes ISO. Tough, but useful and non-painful! Use 40% in the beginning, increase load over time!

13. 1-arm is the toughest one!

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 3+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have Tennis elbow. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

01/03/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute (in most cases), or initial post-op rehab.

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

It was a kick against wall while playing padel. He needs to wait surgery and do anything to speed up recovery (so pre-surgery rehab is the best move). The main goals: Return to padel and football! The rest of the program was more about cuff strengthening in isolation (we started the program when tissue calmed down after the accident though)! The surgeon suggested operation as he has been struggling with instability looong time… The video is 3-5 times sped up.

1. Scapular plane shoulder stability exercise. Great and safe! ROM according to pain! Incline towards wall to increase intensity…

2. Serratus ant. and all the cuff strength! Very safe and effective exercise!

3. Regressed “isolated” cuff drill with RS (easy to relax neck and compensatory muscles). Great for joint “lubrication” as well…

4. Shoulder stability with focus on posterior cuff m. as we push away! Safe and good for mobility as well. Just control pushing ROM as it’s anterior instability! PS: Control ROM with first 2 exercises as well…

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

25/02/2026

⭐️ Important to remember: This doesn’t necessarily mean he has shoulder pain because of “issues” we found during assessment! Sometimes, issues can be a consequence of painful sensations (but, in his case, it’s just a normal postural variation). We do these stuff in order to try to understand his potential “weak links”, and work on them. Nobody guarantees pain improvement, but we can guarantee improvement in strength, confidence and performance over time! Pain should improve over time as well! PS: We did a deeper assessment, I just displayed the most interesting “findings”. You also need to understand that it’s almost impossible to change this posture (or “fix” movement patterns) that much. It’s only possible to “wake up” what isn’t available at the moment, with hope that everything will feel better!

⭐️ Now, I will make a quick conclusion about this case: First of all, he didn’t only feel shoulder pain (non-soecific SP), but discomfort between the right scapular medial border and spine. Considering his static and dynamic posture I mentioned in the video, these pains and aches might be partly because of that (we shouldn’t forget he is going to gym regularly, which sometimes doesn’t “prevent” pains and aches - particularly if doing something “funny”)… So, long story short, his treatment was consisting of: Upper back breathing, scapular protraction and UR drills, lower traps activation, shoulder stability vars, rotator cuff isolated F…

📢 My friend, if you liked the post, I want you to share it with friend(s) who have shoulder issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

24/02/2026

🙋🏻‍♂️ INTERESTING FACTS ABOUT THIS PATHOLOGY & RATIONALE BEHIND THE CHOSEN EXERCISES?

Tennis elbow should be treated differently from Achilles or Patellar tendon issues, because it's a positional tendon (doesn't require ''springy'' features, and it tends to undergo ISO contractions more frequently - e.g. in actions like gripping). It should be treated mostly isometrically (lighter load first), without heavy wrist extension stuff (because that is more unnatural for this part of the body). Avoid hard gripping in the beginning (can be flared up). Avoid even a little painful activities/exercises (no more than 2 out of 10) in the beginning because it can be flared up easily. Rehab should last 6-8 weeks. If not getting better refer to doctor. It can be a neural cause - usually a chronic issue (compared to Achilles or Patellar tendon), everything can be fine with tendon. It can be also an acute flare up (gardening longer, holding something longer, labor and machinery work...). In this case, just rest a few days. Shockwave therapy doesn't work for lateral epicondylitis). Research shows that exercise therapy doesn't help that much, but it's important long-term. These people usually have weak shoulders, triceps and biceps, so strengthening these areas is important long-term. Around 80% of these people get recovered on their own with time (can be up to 1 year) without even doing any treatment (faster with treatment in most cases, not to mention other benefits of proper treatment). PS: The video is 3-4 times sped up (exercises should be performed slowly, 4-6s conc./ecc.). Increasing speed (and a bit external load) over time…

1. Middle finger needs to be involved when doing exercise therapy (that’s why an open hand displayed pos.). 1-2 minutes is recommended (30-50% of MVC). Easy to measure % with dynamometer (biofeedback). Great in the beginning of rehab.

2. Supination is more painful (just avoid more than 2-3 out of 10 pain in the beginning). Anyway, better for the second rehab stage.

3. Great for any rehab stage (choose harder progression vars in the later stages). Soft ball gripping in the beginning. It’s important to train the entire limb complex! PS: Gripping ISO hold exercise progression is also very important (e.g. 1-arm climber hold with 40% of BW)!

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

⭐️ If this feels like a perfect mix for you, try it out and let me know how it goes!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have “Tennis elbow” (lateral epicondylitis). Feel free to comment, suggest, or ask anything (I didn’t cover many things, only basic stuff - including exercises)!

Yours in progress⬆️on,
Luka

20/02/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute (in most cases), or initial post-op rehab.

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Overhead lift and horizontal ABD are where AC joint OA normally hurts the most, because it’s where the movement and compression is at its highest (and OA doesn’t like it often). All we can do is to strengthen non-painful positions, and smartly progress towards provocative moves/positions. We simply cannot cure this condition 100%, but we can make shoulder less painful and more functional. There’s no specific AC joint OA protocol, and we need to treat it as almost any other shoulder pathology (building non-painful ROM and strength over time). It’s also important to say that his anterior labrum is a bit torn, as wells as having supraspinatus tendinopathy! This displays importance of at least posterior cuff strengthening (as well as being careful about anterior labrum provocation), which his second part of the program is consisted of! PS: The video is 2-4 times sped-up! His goal is back to golf and padel, so…

1. All the cuff strength in various contraction types!

2. The same here, plus adding focus on serratus ant. as well!

3. Sagittal and frontal plane cuff reactive activation/stability.

4. All the cuff reactive activation in a fun way (partly paying attention to the secondary task, so the first task should be lighter).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 3-5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have AC joint OA (at least). Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

18/02/2026

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute, or initial post-op rehab.

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

This is my client, football player, at month 8 post ACLR. He already passed all the RTRS tests, and he is allowed to train with the ball (no max intensity). Sure, these 3 exercises are mostly for quads, when it comes to different sporting demands. Don’t forget to include other important stuff in your program (heavy, fast, and co-contr. calf work; heavy, co-contr., and quick hams work; unpredictable landing and COD variations…). PS: I posted about him numerous times, so if interested in the previous rehab phases - you can find them in my feed…

1. Quick 1-step deceleration. Training quads to decelerate (as well as foot-knee impact). Intentionally not leaning torso forward that much in order to focus on quads even more. Pull the client faster over time!

2. Great BW pistol squat variation (more quad-dominant; and even more when putting a wedge under the heel), where max ROM is desired. Not easy even without an external load added. Hold something for stability because good (big) muscles activation is the main goal!

3. Not easy because it’s done single-legged. Bigger horizontal hops / quick decel. / COD / accel. / repeat. A bit of creativity and specificity the same time (can be harder than real situations in football though, when done right & with high intensity).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise. In that case, something in your rehab isn’t going great… Calm it down, and build it up!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have issues or questions close to the end of ACLR rehab (1-2 months before the end). Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

17/02/2026

⭐️ I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program! Other part was consisting of co-contraction variations, plyo progression etc…

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Not all the painful shoulders have a diagnosis, or at least we don’t know the right cause (maybe there are few of them..). But, our goal is to try to find the weak links and work on it, till we see improvement. It requires time, education, belief, reassurance, small lifestyle adjustments, consistency… She recently had Golfer’s and Tennis elbow, which probably means intermuscular coordination is something worth working on! She felt pain after a Padel match, weeks ago… Padel requires quick intermuscular/interjoint coordination and quick cuff activation and control, in order to keep the ball relatively inside the socket. Her arms are weak in general, including shoulders. The majority of non-soecific shoulder issues (including pain) are rotator cuff related! PS: The video is 3-5 times sped up…

1. Serratus and posterior cuff activation, great for general shoulder health. Palms back to train humero-scapular variability (increasing options for load sharing at least).

2. Easier variation of reactive cuff activation, changing angles is important, first sagittal and then frontal - more specific plane. More overhead over time…

3. Posterior cuff concentric F. (high elbow pos.), and subscap. quasi ISO…

4. Infraspinatus F., as well as all the cuff muscles with rhythmic stability. Laying position helps because it activates delts less!

5. Posterior cuff concentric F., and all the cuff reactive act. with RS. Laying pos. always easier (G forces help). Changing planes of motion is always great!

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have non-specific shoulder pain. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

12/02/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Pain while dressing up as well, which is the most important thing for her to solve! The main goals during rehab is all the cuff muscles strength and sh. stability, as well as improving scapular protraction and UR! It’s a very difficult case as there’re systemic issues as well… PS: The video is sped up 4-6 times.

1. Scapulo-humeral variability, as she felt stiffness there during assessment. Also, cuff and serratus F.

2. Multiplanar sh. stability (careful with ROM and capsule irritation).

3. Triceps and posterior cuff F. Important co-contraction var.

4. G forces making it more secure and less painful while doing controlled rotations (exploring max ROM and stabilizing the same time). Grip increases cuff act. further.

5. Great and safe CKC stability and serratus var.

6. The same as 4 but more challenging as we have RS involved.

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

09/02/2026

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute (in most cases), or initial post-op rehab.

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

A lateral ankle sprain is the most common ankle injury and usually happens when the foot rolls inward (inversion), overstretching or tearing the ligaments on the outside of the ankle. PS: This exercise selection is far from everything you need to do to rehab ankle sprain, remember it’s only for increasing lateral tissue capacity (you also need to add sagittal plane ROM recuperation, increasing medial tissue capacity if needed, entire lower limb strength and intermusc. coordination, balance and plyometric progression). Anyways, the treatment is always individual (an individual approach)!

1. The easiest one for tissue, controlling the load.

2. More frontal plane ankle ROM but less loaded (BW is over the left leg).

3. Same, but increasing ROM with a wedge now.

4. Loaded heel inversion, more load over the right leg now (double-legged first).

5. Same, but increasing ROM with a wedge now.

6. Loading it more with this variation (no full BW over the leg though).

7. Now a bit more load over the leg (not straight knee though).

8. Carefull with this one as it can be very uncomfortable (loading more sensitive tissue, load it progressively).

9. Plyometric progression, provoking lateral ankle tissue to react and stabilize fast - careful here (wedge is provoking sprain). Very useful for unexpected sports situations (this is the first/easiest progression for sure…).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have recurrent ankle sprain issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

Rehab progression

11/03/2026

07/03/2026

04/03/2026

01/03/2026

25/02/2026

24/02/2026

20/02/2026

18/02/2026

17/02/2026

12/02/2026

09/02/2026

Dirección

Teléfono

Página web

Notificaciones

Contacto El Consultorio

Atajos

Compartir

Categoría