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𝗥𝗲𝗵𝗮𝗯-𝗨 | 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 & 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗧𝗵𝗲𝗿𝗮𝗽𝘆
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linktr.ee/mai_rehabu

08/07/2026

𝐀𝐝𝐝𝐮𝐜𝐭𝐨𝐫 𝐫𝐞𝐡𝐚𝐛 𝐝𝐨𝐞𝐬𝐧'𝐭 𝐫𝐞𝐥𝐲 𝐨𝐧 𝐨𝐧𝐞 𝐬𝐢𝐧𝐠𝐥𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞

A well-rounded adductor rehab program should progressively restore several key capacities:

1️⃣ Isolated adductor strength

Early on, isolate the adductors to rebuild the bulk of the muscle, restorce force production and improve load tolerance.

2️⃣ Strength in lengthened positions

Many groin injuries occur when the adductors are producing force at longer muscle lengths. Your rehab should prepare them for those demands.

⭐This includes adduction, but also deep flexion (not shown here, but think, high step ups or front foot elevated splis squats)

3️⃣ Strength in rotation

The adductors help control and produce rotational forces through the pelvis and hip during cutting, pivoting and change of direction.

Successful rehab isn't just about stronger adductors but about preparing them for the multiple demands they face.

𝐖𝐚𝐧𝐭 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐡𝐨𝐰 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐚 𝐜𝐨𝐦𝐩𝐥𝐞𝐭𝐞, 𝐬𝐩𝐨𝐫𝐭-𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐠𝐫𝐨𝐢𝐧 𝐫𝐞𝐡𝐚𝐛 𝐩𝐫𝐨𝐠𝐫𝐚𝐦?

📍𝐑𝐞𝐚𝐝 𝐭𝐡𝐞 𝐟𝐮𝐥𝐥 𝐢𝐧𝐭𝐞𝐫𝐯𝐞𝐧𝐭𝐢𝐨𝐧 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐲
https://rehab-u.com/sports-related-groin-pain-full-intervention-strategy/

08/06/2026

"𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐏𝐑𝐄𝐃𝐈𝐂𝐓𝐎𝐑 𝐎𝐅 𝐀 𝐅𝐔𝐓𝐔𝐑𝐄 𝐆𝐑𝐎𝐈𝐍 𝐈𝐍𝐉𝐔𝐑𝐘...

The research is clear:

Previous groin injury, level of play, overall hip strength and lower levels of sport-specific training are associated with an increased risk of groin injury in sport.

Groin injury rehab requires more than just stronger adductors.

It should progressively restore the ability of the hip to:

✓ produce force

✓ absorb force

✓ control rotation

✓ tolerate high-speed change of direction

𝐖𝐚𝐧𝐭 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐡𝐨𝐰 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐚 𝐜𝐨𝐦𝐩𝐥𝐞𝐭𝐞, 𝐬𝐩𝐨𝐫𝐭-𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐠𝐫𝐨𝐢𝐧 𝐫𝐞𝐡𝐚𝐛 𝐩𝐫𝐨𝐠𝐫𝐚𝐦?

📍𝐑𝐞𝐚𝐝 𝐭𝐡𝐞 𝐟𝐮𝐥𝐥 𝐢𝐧𝐭𝐞𝐫𝐯𝐞𝐧𝐭𝐢𝐨𝐧 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐲—𝐥𝐢𝐧𝐤 𝐢𝐧 𝐛𝐢𝐨."

07/29/2026

𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝐢𝐬 𝐚𝐜𝐜𝐞𝐬𝐬. 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐢𝐬 𝐨𝐰𝐧𝐞𝐫𝐬𝐡𝐢𝐩..

When selecting exercises for rehab or performance, ask:

« What position does this challenge? »

Choose exercises that teach clients and patients to own that position under progressively greater loads.

Because in both rehab and performance, lasting change doesn’t come from simply gaining movement.

It comes from building the capacity to control it.

𝐈 𝐝𝐢𝐯𝐞 𝐝𝐞𝐞𝐩𝐞𝐫 𝐢𝐧𝐭𝐨 𝐭𝐡𝐨𝐫𝐚𝐜𝐢𝐜 𝐞𝐱𝐭𝐞𝐧𝐬𝐢𝐨𝐧 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡, 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐬𝐞𝐥𝐞𝐜𝐭𝐢𝐨𝐧, 𝐚𝐧𝐝 𝐡𝐨𝐰 𝐢𝐭 𝐜𝐚𝐫𝐫𝐢𝐞𝐬 𝐨𝐯𝐞𝐫 𝐭𝐨 𝐭𝐡𝐞 𝐝𝐞𝐚𝐝𝐥𝐢𝐟𝐭 𝐢𝐧 𝐭𝐡𝐞 𝐟𝐮𝐥𝐥 𝐚𝐫𝐭𝐢𝐜𝐥𝐞 : https://rehab-u.com/thoracic-extension-strength-for-the-deadlift/

07/27/2026

𝐃𝐎𝐍'𝐓 𝐉𝐔𝐒𝐓 𝐓𝐑𝐀𝐈𝐍 𝐌𝐔𝐒𝐂𝐋𝐄𝐒. 𝐓𝐑𝐀𝐈𝐍 𝐏𝐎𝐒𝐈𝐓𝐈𝐎𝐍𝐒.

Don’t just chase mobility.

Too often we focus on mobilizing the thoracic spine but forget that the upper back must also produce enough force to resist flexion when the load gets heavy.

Don’t just chase muscles.

Build the capacity and control to maintain the positions that matter by selecting exercises that naturally challenge the ability to maintain thoracic extension under load.

Mobility gives you access to a position.

Strength allows you to maintain it.

And that's just as true in rehab as it is in performance.

Whether you're helping someone return to lifting after injury or simply trying to improve performance, the goal isn't just to restore movement—it's to build the strength and control to use that movement when it matters.

𝐈 𝐝𝐢𝐯𝐞 𝐝𝐞𝐞𝐩𝐞𝐫 𝐢𝐧𝐭𝐨 𝐭𝐡𝐨𝐫𝐚𝐜𝐢𝐜 𝐞𝐱𝐭𝐞𝐧𝐬𝐢𝐨𝐧 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡, 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐬𝐞𝐥𝐞𝐜𝐭𝐢𝐨𝐧, 𝐚𝐧𝐝 𝐡𝐨𝐰 𝐢𝐭 𝐜𝐚𝐫𝐫𝐢𝐞𝐬 𝐨𝐯𝐞𝐫 𝐭𝐨 𝐭𝐡𝐞 𝐝𝐞𝐚𝐝𝐥𝐢𝐟𝐭 𝐢𝐧 𝐭𝐡𝐞 𝐟𝐮𝐥𝐥 𝐚𝐫𝐭𝐢𝐜𝐥e 👇
https://rehab-u.com/thoracic-extension-strength-for-the-deadlift/

07/22/2026

𝐘𝐎𝐔 𝐃𝐎𝐍’𝐓 𝐁𝐔𝐈𝐋𝐃 𝐂𝐀𝐏𝐀𝐂𝐈𝐓𝐘 𝐁𝐘 𝐀𝐕𝐎𝐈𝐃𝐈𝐍𝐆 𝐌𝐎𝐕𝐄𝐌𝐄𝐍𝐓

Your rehab exercise selection decision should answer one question:

What capacity am I trying to build?

This tells you how you will manipulate:

✅ Range of motion
✅ Load
✅ Tempo
✅ Stability
✅ Volume
✅ Intent

Same movement.

Different dosage.

𝐑𝐞𝐡𝐚𝐛 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐦𝐢𝐧𝐠 𝐢𝐬 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐛𝐮𝐢𝐥𝐝 𝐜𝐚𝐩𝐚𝐜𝐢𝐭𝐲.

𝐂𝐨𝐦𝐦𝐞𝐧𝐭 « 𝐂𝐀𝐏𝐀𝐂𝐈𝐓𝐘 » 𝐢𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐦𝐞 𝐭𝐨 𝐭𝐮𝐫𝐧 𝐭𝐡𝐢𝐬 𝐢𝐧𝐭𝐨 𝐚 𝐟𝐮𝐥𝐥 𝐯𝐢𝐝𝐞𝐨/𝐚𝐫𝐭𝐢𝐜𝐥𝐞.

07/20/2026

THE MOVEMENT ISN’T THE PROBLEM

Almost every movement has been labelled « bad » at some point.

Deadlifts - Lumbar flexion - Deep squats - Knees over toes - Hip internal rotation – Foot pronation

The problem?

Movements aren’t inherently good or bad.

The real issue is whether the current capacity matches the movement demands.

In training, we don’t expect someone to walk into the gym and deadlift 500 lbs on day one.

We progressively expose them to greater loads over time because that’s how strength and tolerance are built.

So why should rehab be any different?

When someone develops pain or sustains an injury, their capacity often decreases.

The goal of rehab isn’t to avoid movements forever.

It’s to progressively rebuild the capacity that has been lost by manipulating:

👉 range of motion
👉 load
👉 tempo
👉 stability
👉 volume
👉 exercise selection
..we gradually expose the tissues to increasing demands until they can once again tolerate the movements that matter.

That’s why I don’t see rehab and training as separate.

The only difference is the starting point.

𝐂𝐨𝐦𝐦𝐞𝐧𝐭 « 𝐂𝐀𝐏𝐀𝐂𝐈𝐓𝐘 » 𝐢𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐦𝐞 𝐭𝐨 𝐭𝐮𝐫𝐧 𝐭𝐡𝐢𝐬 𝐢𝐧𝐭𝐨 𝐚 𝐟𝐮𝐥𝐥 𝐯𝐢𝐝𝐞𝐨/𝐚𝐫𝐭𝐢𝐜𝐥𝐞.

07/15/2026

𝐃𝐎𝐍’𝐓 𝐍𝐄𝐆𝐋𝐄𝐂𝐓 𝐓𝐇𝐈𝐒 𝐏𝐎𝐒𝐈𝐓𝐈𝐎𝐍

𝐓𝐡𝐞 𝐒𝐈 𝐣𝐨𝐢𝐧𝐭 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐰𝐨𝐫𝐤 𝐢𝐧 𝐢𝐬𝐨𝐥𝐚𝐭𝐢𝐨𝐧.

Neither should your rehab programming.

Following injury to the SI joint ligamentous system, the body may alter muscle recruitment to protect the injured structures.

Whether you agree with every aspect of this model or not, it highlights an important programming principle:

The muscles surrounding the pelvis don’t simply create movement. They also help distribute and manage load across the lumbopelvic region.

That’s one reason I like programming hip extension from deep hip flexion.

In this position, the hip extensors must generate force while the pelvis remains stable under load.

The goal isn’t simply to strengthen the glutes.

It’s to restore the ability of the entire lumbopelvic system to produce and transfer force where life and sport actually demand it.

𝗜𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝗵𝗼𝘄 𝗜 𝗮𝗽𝗽𝗿𝗼𝗮𝗰𝗵 𝗦𝗜 𝗷𝗼𝗶𝗻𝘁 𝗿𝗲𝗵𝗮𝗯𝗶𝗹𝗶𝘁𝗮𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗿𝗼𝗹𝗲 𝗼𝗳 𝗵𝗶𝗽 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗶𝗻 𝗹𝘂𝗺𝗯𝗼𝗽𝗲𝗹𝘃𝗶𝗰 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻, 𝗜 𝗯𝗿𝗲𝗮𝗸 𝗶𝘁 𝗱𝗼𝘄𝗻 𝗶𝗻 𝘁𝗵𝗲 𝗳𝘂𝗹𝗹 𝗮𝗿𝘁𝗶𝗰𝗹𝗲.
📍 https://rehab-u.com/a-3-step-exercise-strategy-for-sacroiliac-si-joint-pain/

07/13/2026

𝐇𝐢𝐩 𝐜𝐚𝐫𝐞 𝐢𝐬𝐧'𝐭 𝐣𝐮𝐬𝐭 𝐚𝐛𝐨𝐮𝐭 𝐠𝐥𝐮𝐭𝐞 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡.

It's about building strength in every direction.

Too often, we focus on one movement or one muscle.

More glute bridges.
More clamshells.
More hip thrusts.

But the hip wasn't designed to only extend & abduct.

It also needs to:

👉 flex
👉 adduct
👉 internally rotate
👉 externally rotate

Each of these movements contributes to how the hip accepts, produces and transfers force during walking, running, lifting and sport.

I like to think of it as 360° hip care.

Building a resilient hip from every angle.

Whether you're trying to improve performance, reduce your risk of injury, or rehab the hip complex, balanced programming almost always beats overemphasizing a single movement pattern.

𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞 𝐚𝐛𝐨𝐮𝐭 𝐡𝐨𝐰 𝐛𝐚𝐥𝐚𝐧𝐜𝐞𝐝 𝐡𝐢𝐩 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧 𝐜𝐨𝐧𝐭𝐫𝐢𝐛𝐮𝐭𝐞𝐬 𝐭𝐨 𝐬𝐚𝐜𝐫𝐨𝐢𝐥𝐢𝐚𝐜 𝐣𝐨𝐢𝐧𝐭 𝐡𝐞𝐚𝐥𝐭𝐡—𝐚𝐧𝐝 𝐡𝐨𝐰 𝐈 𝐚𝐩𝐩𝐫𝐨𝐚𝐜𝐡 𝐒𝐈 𝐣𝐨𝐢𝐧𝐭 𝐩𝐚𝐢𝐧 𝐫𝐞𝐡𝐚𝐛𝐢𝐥𝐢𝐭𝐚𝐭𝐢𝐨𝐧—𝐈 𝐜𝐨𝐯𝐞𝐫 𝐢𝐭 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐰𝐞𝐞𝐤’𝐬 𝐚𝐫𝐭𝐢𝐜𝐥𝐞.

📍https://rehab-u.com/a-3-step-exercise-strategy-for-sacroiliac-si-joint-pain/

07/08/2026

𝐇𝐢𝐩 𝐢𝐧𝐭𝐞𝐫𝐧𝐚𝐥 𝐫𝐨𝐭𝐚𝐭𝐢𝐨𝐧 𝐢𝐬𝐧’𝐭 𝐭𝐡𝐞 𝐞𝐧𝐞𝐦𝐲.

Stop putting hip internal rotation in the « bad movement » bucket.

I’m tired of hearing that hip internal rotation—and the knee valgus that often accompanies it—should be avoided or that we should not “encourage” these movements.

It’s an oversimplification of how athletes actually move.

In sport, the body isn’t trying to avoid hip internal rotation.

It’s using it as one of several movement resources to absorb, redistribute and manage force during cutting, landing and deceleration.

The question isn’t whether hip internal rotation occurs.

The question is whether the athlete has the mobility, strength and control to manage it efficiently.

If we automatically label internal rotation as « bad, » we risk taking away one of the very movement options athletes rely on every time they step onto the field.

It’s time to stop asking how to avoid hip internal rotation...and start asking how to train it.

𝗜𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗸𝗻𝗼𝘄 𝗺𝗼𝗿𝗲, 𝗜 𝗲𝘅𝗽𝗹𝗮𝗶𝗻 𝗲𝘅𝗮𝗰𝘁𝗹𝘆 𝘄𝗵𝗮𝘁 𝗜 𝗺𝗲𝗮𝗻 𝗶𝗻 𝘁𝗵𝗲 𝗮𝗿𝘁𝗶𝗰𝗹𝗲 👉 https://rehab-u.com/hip-internal-rotation-and-acl-injury-why-movement-capacity-matters/

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