Nottingham Physio

Nottingham Physio Nottingham Physio brings over 20 years of experience, innovation and tailored treatments to enable your full potential.

Located in West Bridgford, Nottingham, we are ready to support you on your journey to living a pain-free life.

23/01/2026

Banded Overhead Shoulder Swings

0. Hold a light resistance band with both hands, using a wide grip
0. Stand tall with feet hip-width apart and core engaged.
0. Start with the band held in front of the thighs and arms straight.
0. Slowly lift the band overhead, keeping arms long and shoulders relaxed.
0. Continue the movement behind the body as far as comfortable.
0. Reverse the motion to return the band back to the start position.c
0. Adjust hand width to stay within a pain-free range.

Aim 🎯

⁃ Improves shoulder mobility, particularly overhead range.
⁃ Encourages better shoulder joint coordination.
⁃ Gently activates the rotator cuff and upper-back muscles.
⁃ Helps reduce shoulder stiffness and restriction.
⁃ Supports healthier overhead and pressing movements.

Key things to remember ✅:

⁃ “Move slowly and with control throughout the range”
⁃ “Keep the shoulders relaxed and away from the ears”
⁃ “Maintain light, consistent tension on the band”
⁃ “Keep ribs down and avoid arching the lower back”
⁃ “Use a wider grip if mobility is limited”
⁃ “Breathe steadily and smoothly through the movement”

23/01/2026

Banded Countermovement jump

Secure a resistance band to a pull-up bar or overhead anchor.
Hold the band securely and pull so it creates slight tension
Stand directly under the anchor with feet shoulder-width apart.
Chest tall, core braced, eyes forward.

Perform a quick countermovement by dipping at the hips and knees.
Immediately jump vertically, driving hard through the floor.
The band provides upward assistance, helping lift the body.
Land softly on both feet, absorbing the landing through the hips and knees.
As soon as your drop, explode upwards again, and repeat

Aim 🎯

⁃ Improves jump speed and take-off velocity.
⁃ Enhances rate of force development by allowing faster movement than bodyweight alone.
⁃ Trains the nervous system to produce force more quickly.
⁃ Useful for overspeed jump training and late-stage performance work.

Key things to remember ✅

⁃ “Dip fast.”
⁃ “Jump tall.”
⁃ “Use the band to move quicker and higher”
⁃ “Land soft.”

23/01/2026

Barbell Isometric Split Stance

Place a barbell with weights, on the floor between your legs
Step into a split stance with one foot forward and one foot back, straddling the bar.
Bend down and grip the barbell with both hands using a neutral or mixed grip.
Front foot flat, back heel slightly raised.
Chest tall, spine neutral, core braced.

Lift the barbell slightly off the floor into a fixed position
Hold this position isometrically without standing up or lowering further.
Maintain tension through the front leg, glutes, and hamstrings.
Keep hips square and shoulders level.
Hold for the prescribed time, then lower the bar under control, switch legs and repeat.

Aim 🎯

⁃ Builds single-leg strength under heavy load.
⁃ Improves hip hinge strength and force tolerance.
⁃ Challenges anti-rotation and trunk stability.
⁃ Highly transferable to sprinting, deceleration, and collision robustness.

Key things to remember ✅

⁃ “Brace and hold.”
⁃ “Front leg does the work.”
⁃ “Chest tall, don’t round.”
⁃ “Stay still under tension.”

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

23/01/2026

Elevated Lunge Drops

Athlete stands on a raised platform or box
Feet are hip-width apart.
Hands on hips or holding light dumbbells if prescribed.
Chest tall, core braced.

Athlete steps off the platform and drops into a forward lunge.
The lead foot lands flat and the knee bends to absorb the drop.
The back knee lowers toward the floor under control.
Athlete focuses on a soft, controlled landing with good knee and hip alignment.
After stabilising, the athlete pushes through the front heel to stand back up to reset

Aim 🎯

⁃ Develops eccentric strength and force absorption in the lead leg.
⁃ Improves single-leg landing control.
⁃ Enhances ankle–knee–hip coordination under load.
⁃ Relevant for deceleration, cutting, and landing mechanics.

Key things to remember ✅

⁃ “Step off, don’t jump.”
⁃ “Land soft and quiet.”
⁃ “Knee over toes.”
⁃ “Control the drop.”

22/01/2026

Monster Walk

Place a resistance band just above the knees.
Stand with feet shoulder-width apart and knees slightly bent.
Hips pushed back slightly into an athletic stance.
Chest tall, core braced.

Step laterally, keeping tension in the band at all times.
Follow with the opposite foot, returning to shoulder-width stance without letting the band go slack.
Continue stepping side to side in a controlled, rhythmic manner.
Keeping your back straight and tall
Maintain the same squat depth and posture throughout.

Aim 🎯

⁃ Strengthens the glutes, particularly the glute medius.
⁃ Improves hip stability and knee control.
⁃ Enhances lateral movement control relevant for cutting and change of direction.
⁃ Useful for injury prevention and warm-up activation.

Key things to remember ✅

⁃ “Stay low.”
⁃ “Keep tension on the band.”
⁃ “Don’t let the knees cave in.”
⁃ “Control every step.”

22/01/2026

Isometric Cable Punch

Stand side-on to a cable machine.
Cable is set at chest height.
Hold the handle with the inside arm, keeping the hand close to the chest
Step away from the machine until the cable places the chest and shoulder under tension.
Feet shoulder-width apart, knees slightly bent, core braced, spine neutral.

Step forward and hold the position as the cable pulls the arm back.
The chest and shoulder are placed under a controlled stretch while the muscles actively resist the pull.
Maintain a tall posture with no rotation, leaning, or shoulder shrugging.
Hold for the prescribed time, then step back toward the machine to release tension.
Repeat on the opposite side.

Aim 🎯

⁃ Develops isometric chest and shoulder strength at length.
⁃ Improves tolerance to stretch under load.
⁃ Enhances shoulder stability and trunk control.
⁃ Useful for collision prep, upper-body robustness, and return-to-play.

Key things to remember ✅

⁃ “Hold strong — don’t let the arm get pulled back.”
⁃ “Chest tall.”
⁃ “Brace the core.”
• ⁃ “No twisting.”

22/01/2026

Weighted Altitude squat

Athlete stands upright on a raised surface for example a box
Feet are shoulder-width apart, heels supported.
Hold a reasonable heavy dumbbell.
Chest tall, core braced, spine neutral.

Athlete jumps off the box, descending into a controlled squat
Athlete reaches the bottom position with control, then drive up to standing position
Movement is smooth and controlled throughout.
To progress this exercise, jump from a higher box or hold heavier weights.

Aim 🎯

Improves squat depth and mobility (ankles, hips).
Increases time under tension in deep joint angles.
Builds strength and control in deep squat positions.
Useful for improving full squat mechanics and lower-limb resilience.

Key things to remember ✅

“Sit down between your hips.”
“Knees track over toes.”
“Stay tall in the bottom.”
“Drive the floor away.”

19/01/2026

Bulgarian Split Squat Jumps

Set up:

Sit on the edge of the bench
Extend your legs and stand up where your heels are
Place the back foot on the bench, laces down.

1. Lower into a split squat position by bending the front knee.
2. From the bottom, drive explosively through the front leg and jump straight up.
3. Land softly on the same front leg, absorbing the landing with the hip and knee.
4. Reset your balance before the next repetition.

Aim 🎯
- Develops single-leg power.
- Improves force production and absorption on one leg.
- Reduces side-to-side strength imbalances.
- Carries over to sprinting, jumping, and change of direction.

Key things to remember ✅

- “All power through the front leg.”
- “Jump up, not forward.”
- “Soft, quiet landing.”
- “Stay tall”

19/01/2026

Weighted Pogo Jumps

- Athlete stands tall with feet hip-width apart.
- Holds light dumbbells at the sides or wears a light weighted vest.
- Knees are slightly soft but remain mostly straight.
- Core braced, chest tall, eyes forward.

- Athlete bounces repeatedly on the balls of the feet, lifting the heels off the floor.
- Jumps are small and quick, focusing on minimal ground contact time.
- Ankles do most of the work, with little knee or hip bend.
- Movement is rhythmic and continuous for the prescribed time or repetitions.

Aim 🎯

- Improves ankle stiffness and reactive strength.
- Develops elastic energy use through the calves and Achilles.
- Enhances quick ground contact relevant for sprinting and jumping.

Key things to remember ✅:

- “Quick feet.”
- “Bounce, don’t squat.”
- “Stay tall.”
- “Heels barely touch.”
- “Ankles in dorsiflexion”
- “Don’t bend your body forward excessively”

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

19/01/2026

1/4 split squats

Athlete stands upright with feet shoulder-width apart
Barbell is positioned across the upper back or dumbbells are held at the sides
Chest tall, core braced, and spine neutral

1. Athlete bends at the hips and knees to descend into a quarter squat depth (approximately the top quarter of a full squat).
2. Heels remain flat on the floor and knees track in line with the toes.
3. Athlete then drives up explosively and repeat

Aim 🎯

- Develops force production in partial squat ranges
- Enhances strength and power at joint angles relevant to sprinting and jumping
- Allows higher loading with reduced range of motion

Key things to remember ✅

- “Be explosive”
- “Foot planted flat on the floor at the start”
- “Knees out”
- “Drive the floor away”

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

19/01/2026

Back Hyperextension

Use a plate or setup an easy bar for heavier weights or for a better grip. Adjust the machine to the right height and angle.

1. Lower the upper body by hinging at the hips until the torso is angled toward the floor.
2. Maintain a neutral spine throughout the movement.
3. Drive the chest back up by squeezing the glutes and hamstrings.
4. Finish with the body in a straight line—do not overextend.

Use a plate or easy bar for heavier weights or for a better grip
Adjust machine to the right height and angle

Aim 🎯

- Strengthens the posterior chain (glutes, hamstrings, lower back).
- Improves hip hinge strength and spinal control.
- Supports sprinting, jumping, and lifting mechanics.
- Helps build lower-back robustness for load tolerance.

Key things to remember ✅

- “Hinge, don’t round.”
- “Squeeze the glutes.”
- “Stay long through the spine.”
- “Control down, strong up.”

Address

Roko Health Club
Nottingham
NG27RN

Opening Hours

Monday 7am - 9pm
Tuesday 7am - 9pm
Wednesday 7am - 9pm
Thursday 7am - 9pm
Friday 7am - 9pm
Saturday 7am - 5pm
Sunday 7am - 6pm

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If you're in pain and you're not sure if we can help you, then please feel free to drop us a line or give us a call for honest help and advice. We'll do our best to help you get back to normal as quickly and safely as possible.

Our Treatment Goals:

To empower you through EDUCATION

To show you that EXERCISE can be a very powerful MEDICINE indeed