Polaris Rehab & Performance

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Polaris Rehab & Performance

We help active people get out of pain and back to performing at a high level 🏃

07/03/2026

Movement accuracy is very important.

Move the joints you’re actually intending to move to get what you want out of the exercise 🫡

04/03/2026

Just because one (or multiple) people have told you your injury isn’t fixable, doesn’t mean it’s true.

These were very real conversations that happened to somebody in pain that was worried about their injury.

These conversations just fuelled more worry!

And the opinions were based on absolutely nothing! No rehab had been attempted. The closest thing to an assessment she received was some passive range of motion tests.

Madness.

There’s no wonder you can’t figure out how to rehab your injury when the professionals can’t give a consistent answer to how you need to fix it.

03/03/2026

Arthritis, hip impingement, labral tear, fused joints, scoliosis, hypermobility…..whatever it is, you can still make improvements.

This is somebody who’s been told he’s “bone on bone”.

Yet he’s still getting stronger and improving his range of motion.

Don’t allow a label to limit you.

If you want help figuring out what exactly your body needs, I have 1 space left for 1-1 rehab.

DM me “rehab me” and we can see if we’re a good fit 🙏

25/02/2026

A hinge is a very important movement for your hips/lower back.

Some silly systems out there tell everyone they should always be in a posterior tilt of their pelvis…even when hinging.

Well a hinge is the pelvis rolling over the femurs, which is an anterior tilt 🤔

The only difference between pelvic tilts and a hinge, is that the spine doesn’t follow along with the former but does with the latter.

So if you want to be good at hinging, you need to make sure you can anteriorly tilt your pelvis.

And stop listening to people with no ass telling you how to hinge 🍑

24/02/2026

Comment “pelvis” and I’ll send you the YouTube vid where I explain this exercise in detail, and go through the other two steps!

18/02/2026

Super important!

Are your toes gripping the single cause of all your issues? Probably not.

But it’s definitely worth looking at.

This can happen due to a lack of strength, or a centre of mass management issue - it depends on exactly what’s going on with your body.

But the easiest way to start working on it is just to relax those little piggies 🐷

Pay attention to what your toes are doing next time you do a lower body exercise, a lot of you will be squeezing them without even realising.

15/02/2026

Sometimes you’ve picked the wrong exercise.

Sometimes you’ve just put it in the wrong place 🤷🏻‍♂️

11/02/2026

Don’t fall into this trap.

Jumping around in the gym is an important part of rehab.

But it doesn’t mean you’re ready for your sport.

Make sure you tick these boxes!

If you’re struggling with the last 20% of rehab, drop me a message and I’ll let ya know if I think I can help 🫡

05/02/2026

Big glutes solve a lot of problems…in life and rehab.

Make sure you’re actually moving in a way that lengthens them!

Doing an exercise that’s designed to lengthen your glutes isn’t enough.

You need to make sure you’re actually using your hips in the way you need to in order for the glutes to lengthen.

Movement accuracy matters 💪

31/01/2026

Comment “calf” down below and I’ll send you my calf raise video from my exercise library 🫡

This is from my first session with a runner with knee and groin pain.

Not a huge surprise that if your calves aren’t doing much when you run, other areas are going to pick up niggles.

Knowing how to actually use your calves is so important for all lower body injuries!

There are lots of other sneaky things his body is doing, like turning the foot out, that is a part of the same movement substitution.

You can also see his lateral calf is significantly smaller than his medial. Again, symptom of this movement substitution.

I wanted to talk about it all but needed to keep it short for instagram attention spans.

Any questions, let me know!

28/01/2026

I love using hamstring gliders for any athlete with a lower body injury.

I think it’s extra important if you’ve had hamstring issues!

This challenges your hamstrings to be strong in a lengthened position.

Not only that, but whilst the back leg is in extension. This closely mimics the positions that we’re so often exposed to in sports that involve change of direction and deceleration.

But even if you don’t play a sport, it’s still a great one to include in your rehab/training!

Address

Broombank Park
Dronfield
S419RT

Website

http://www.polarisrehab.co.uk/

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