Physio Performance

Physio Performance At Physio Performance we get athletes and active individuals back to doing what they love to do.

04/24/2026

๐‡๐€๐Œ๐’๐“๐‘๐ˆ๐๐† ๐“๐ˆ๐†๐‡๐“๐๐„๐’๐’? Build strength and control with this elevated bridge variation.

โ–ถ Try this ๐…๐Ž๐Ž๐“ ๐…๐‹๐„๐—๐„๐ƒ ๐๐‘๐ˆ๐ƒ๐†๐„

If youโ€™re dealing with hamstring tightness, sometimes the issue isnโ€™t just flexibility. It can also come from weakness or poor control.

This exercise helps build hamstring strength while keeping the movement simple and controlled.

With the heels elevated and the feet flexed, youโ€™ll feel more engagement through the hamstrings, especially the lower portion of the hamstring.

A few key points to watch for:

๐‡๐ž๐ž๐ฅ ๐ƒ๐ซ๐ข๐ฏ๐ž: Keep your heels pressing into the bench as you bridge up and lower back down.

๐†๐ฅ๐ฎ๐ญ๐ž ๐’๐ช๐ฎ๐ž๐ž๐ณ๐ž: Squeeze your glutes at the top to support the hips and help protect the lower back.

๐…๐จ๐จ๐ญ ๐๐จ๐ฌ๐ข๐ญ๐ข๐จ๐ง: Avoid letting your feet turn out. Keep them neutral so both the inside and outside of the hamstrings can work.

๐‚๐จ๐ซ๐ž ๐‚๐จ๐ง๐ญ๐ซ๐จ๐ฅ: Keep your abs on throughout the movement to stay stable.

๐๐จ ๐‹๐จ๐ฐ ๐๐š๐œ๐ค ๐๐š๐ข๐ง: You should feel this in your hamstrings, not your lower back. If your back takes over, reset your position.

Focus on slow, controlled reps as you lift and lower.

So if your hamstrings feel tight, try this variation to build strength where your body needs it.

04/24/2026

There are no bad exercises, only movements that may not be optimal for your body right now.

Two people can do the exact same exercise and have completely different outcomes depending on how they move. Thatโ€™s why simply following a program isnโ€™t always enough.

When you understand how your body performs a movement, you can make adjustments that actually support progress.

Comment "RESTORE" if you want your body to move better.

04/23/2026

This isnโ€™t just a core exerciseโ€ฆ itโ€™s control under movement.

The Copenhagen side plank hip dips train your body to stay strong while your hips move.

Hereโ€™s what it actually builds:

โœ”๏ธ Lateral core stability
Keeps your core strong as your hips move up and down

โœ”๏ธ Coordination and balance
Trains your body to control movement without losing position

โœ”๏ธ Hip control
Teaches your hips to move without breaking alignment

This is where real strength startsโ€”
not just lifting, but controlling every rep.

Comment STRENGTH and weโ€™ll help you progress it right.

Avoiding movement may feel protective, but it often creates more limitations over time. Learning how to move well builds...
04/23/2026

Avoiding movement may feel protective, but it often creates more limitations over time. Learning how to move well builds confidence, strength, and resilience. Quality movement supports long-term health.

Comment "START" to move with confidence again.

04/22/2026

๐‡๐€๐Œ๐’๐“๐‘๐ˆ๐๐† ๐–๐€๐‹๐Š๐Ž๐”๐“ ๐“๐Ž๐Ž ๐„๐€๐’๐˜? Level it up with more control, stability, and strength.

โ–ถ Try this FOAM ROLLER VARIATION

If youโ€™ve already built a good foundation with hamstring walkouts, adding a foam roller increases the demand on your stability and control.

Now youโ€™re not just working the hamstrings โ€” youโ€™re challenging how well your body maintains position while moving.

This variation requires strong posterior chain engagement while keeping the ribcage and pelvis connected throughout the movement.

A few key points to watch for:

๐‘๐ข๐›๐œ๐š๐ ๐ž ๐‚๐จ๐ง๐ญ๐ซ๐จ๐ฅ: Keep that connection as you lift and move. Losing this often shifts the work into your low back.

๐…๐จ๐จ๐ญ ๐๐จ๐ฌ๐ข๐ญ๐ข๐จ๐ง: Avoid letting your feet move all over the place. Keep them neutral to maintain proper hamstring engagement.

๐๐š๐œ๐ค ๐‚๐จ๐ฆ๐ฉ๐ž๐ง๐ฌ๐š๐ญ๐ข๐จ๐ง: You should not feel this in your lower back. If you do, reset and focus on control before progressing.

๐‚๐จ๐ง๐ญ๐ซ๐จ๐ฅ๐ฅ๐ž๐ ๐Œ๐จ๐ฏ๐ž๐ฆ๐ž๐ง๐ญ: Walk the roller out slowly, then pull it back in with intention โ€” donโ€™t rush through it.

This is a higher-level progression, so focus on quality over quantity. Aim for about 3โ€“10 controlled reps.

So if your standard walkouts feel too easy, try this variation to challenge your stability and take it up a level.

Hamstring tightness is often a signal, not the root problem. When the back or pelvis lacks stability, the hamstrings ste...
04/22/2026

Hamstring tightness is often a signal, not the root problem. When the back or pelvis lacks stability, the hamstrings step in to protect. Addressing the full movement system leads to real relief.

Comment "START" if stretching your hamstrings never works.

04/21/2026

Movement patterns shape how your body feels.

The same exercise can look very different depending on the person doing it. Those small differences in how you move can change how your joints are loaded and how your body responds.

Itโ€™s not always about doing more. Sometimes itโ€™s about moving better.

Comment "MOVE" if you want to improve your movement.

04/21/2026

The Bird Dog looks simpleโ€ฆ but doing it right takes control.

Itโ€™s not about how far you reach.
Itโ€™s about how steady you can stay.

Follow these steps:

1. Start with hands under shoulders, knees under hips
2. Keep your back neutral and core tight
3. Reach one arm forward and the opposite leg back
4. Keep your hips and shoulders level
5. Pause, then return with control and switch sides

If your hips are twisting or your lower back is working more than your core, slow it down. Control first. Then progress.

Comment CLASS to keep improving your movement.

After 10 years of care with Dr. Becky Rucker, this is more than just treatment for her. Itโ€™s a relationship built on tru...
04/20/2026

After 10 years of care with Dr. Becky Rucker, this is more than just treatment for her. Itโ€™s a relationship built on trust.

From navigating a bulging disc to seeing real progress in just a couple of visits, her journey is a reminder of what individualized care should feel like. Thoughtful, responsive, and tailored to the person in front of us.

She shared that she feels comfortable in our space, and that matters just as much as the results. Because progress does not only come from the plan. It comes from feeling supported, understood, and confident in the process.

Grateful to be part of her journey.

04/20/2026

Your hips and low back are closely connected. So when the hips donโ€™t move well, the low back often compensates. Over time, that compensation can lead to increased stress and discomfort.

Improving hip control can take pressure off the spine and allow movement to feel smoother and more supported. Everything works together.

Comment "RESTORE" if want to learn more about how your body compensates and how we can help decrease discomfort.

04/19/2026

They might look similarโ€ฆ but these details change everything.

โŒ Common mistakes:
โœ–๏ธ Hips dropping or rotating
โœ–๏ธ Overreaching and losing control
โœ–๏ธ Letting the lower back take over

โœ… Proper form:
โœ”๏ธ Hips stay level
โœ”๏ธ Core stays engaged
โœ”๏ธ Controlled, steady movement

Comment CLASS and weโ€™ll guide you step by step.

04/19/2026

Hamstring walkouts build strength + stability at the same time.

If your hips drop or your back takes over โ€” youโ€™ve lost it. Control first. Range second. And don't forget about those toes!

Comment โ€œJOINโ€ to have someone coach you through your walkouts.

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