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Physio-led breakdowns of movement, strength and injury rehab — the same thinking we bring into the clinic and rehab gym. Newest videos up top. Subscribe on YouTube.

22May 2026

RUNNING STRENGTH: Calf Raise Variation

There’s many ways to train your calves, but most people don’t train the muscle - they train the Achilles tendon. They bounce too much, don’t focus on the contraction or where to put the tension, and use momentum to try and get a heavy weight up in whichever way possible. This calf raise movement variation helps eliminate the help from your tendon to put maximal force and tension through your muscle belly. Don’t feel like your calves are getting stronger through your standard training? Give this variation a go and watch your running PROGRESS!

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21Nov 2025

THE RUNNINGMAN: Hip and Ankle Stability

The runningman exercise, also known as a single leg romanian deadlift, is an excellent exercise at challenging and improving your single leg stability. In this video, we break down how to perfect the movement to ensure you’re getting the most out of it to help improve your function on your feet, and to help even out your imbalances.

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20Mar 2024

ANTERIOR HIP PAIN: Not a hip flexor problem?!

Many people assume that because the pinching pain they are getting is in the front of their hip, then it must be related to having tight hip flexors. While your hip flexors may have some tightness, rarely are they the cause for your pinching hip. In this video, we explain to you one of the biggest causes of anterior hip pain and pinching in the front of your hip, and what you can do to fix it long term, instead of feeling like you have to forever constantly stretch out your hips! If you are suffering from hip pain and have tried all of the stretches and it doesn’t seem to work, it’s probably time you started strengthening them! Send us a message and reach out so we can help you fix your pain, for good!

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19Jul 2023

IMPROVE YOUR RUNNING: Posterior Oblique Sling System Training

Sling systems are areas of connective tissue that join segments of our body together that when trained well, improve the function and efficiency of our movement. The posterior oblique sling system comprises of the latissimus dorsi muscle connecting into the opposing glute and hamstring tissue. When we walk and when we run, this sling system contracts together to propel ourselves forwards. In this video, we describe the biomechanics of the body in relation to running, and how we can use exercises in the gym to train this sling system better to improve on our running technique and efficiency.

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18Jun 2023

POSTURAL SHOULDER PAIN: Improve Your Row Technique

We see many clients in the Physiotherapy Clinic at HEXA Health Hub with anterior shoulder pain which is closely linked to their poor postural strength through their midback. One of the best things you can do to help resolve this pain, is to improve the strength and endurance of your midback musculature, specifically that of your rhomboids. To do this, mastering the row movement will be your best friend. In this video, we demonstrate exactly how to perform the row movement with the best technique for getting the rhomboids to actively retract the shoulder blades, and what the most common mistake is when attempting this movement.

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17Mar 2023

TRIGGER POINT RELEASE: Hamstrings

Stretching and stretching and not quite feeling like you’re getting anywhere? Maybe you need to work out some stubborn knots in your muscle tissue. It can be quite difficult to effectively foam roll into your hamstrings, so in this video we show you a quick and easy way of working into your hamstring muscle group to get rid of that muscle tension.

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16Jul 2021

BRIDGING VARIATIONS: Hamstrings vs. Glutes

To work specific muscle groups when doing resistance training exercises, it isn't as simple as just "thinking" about squeezing or activating that muscle group and it all of a sudden works. Muscle groups are targeted through setting up your body into very specific positions, and then moving through very specific ranges of movement which those target muscle groups are responsible for creating. In this video, we demonstrate to you 2 variations in set up positions for the bridging movement, and how they affect which muscle groups are predominantly used for driving this movement. The more you know about muscles and movement, the better you can program your workouts and train specifically to help build the well functioning body and physique you want!

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15Jul 2021

SHIN SPLINTS: Fixing Your Running Pattern

Shin splints are a runner's worst nightmare, and many people think that shin splints are just bony damage from repetitive use and impact from activities such as running. However, in many cases, the shin pain people feel from running is more often than not due to an overload of a muscle running down the front of the shin bone from poor running patterns; the Tibialis Anterior muscle. There are different ways the foot strikes the ground when running, but the main differences are found between heel striking and forefoot striking. In a forefoot striking running pattern, the ball of the foot strikes the ground first, which utilises the calf muscle and elasticity of the achilles tendon to propel us forwards when running. In a heel striking pattern of running, this heel strikes the ground first, and then to prevent the forefoot from slapping down onto the ground, the Tibialis Anterior muscle very quickly eccentrically controls the front of the foot down as we rock over it in the gait cycle. As this muscle was not designed to absorb load in running quite like the calf, it can very quickly become aggravated, overloaded and cause us pain and discomfort along the front of the shin bone. In this video, we show you what a heel strike running pattern looks like compared to a forefoot strike running pattern, and demonstrate one of the most simple, yet effective, running drills we use in the clinic to help runners fix this issue!

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14Jun 2021

CALF ISSUES: Are They Tight? Or Just Weak?

Muscles have the ability to "feel tight" without them physically restricting our movement. In a large majority of cases, this occurs as a result of overworking a muscle group past it's functional capacity. When this happens, the muscles become fatigued and feel tight. But, just because a muscle feels tight, doesn't mean it actually is, and if the underlying cause stems from a weakness, no amount of stretching the muscle will make it feel like it is "loosening off." This is a very common case we see in the clinic at HEXA Health Hub, and more often than not it occurs with the calf muscle group. To test to see whether the sensation of being tight through this muscle group is actual movement restriction versus weakness, we need to test both range of movement/mobility, and strength, and compare them both to normative values. In this video, we show you how to test your calf range of movement and give you values of normal to compare to. We also teach you how to properly test your strict calf strength, and what normal values for this are as well. With this information, we can likely determine whether the calf issues you are having are related to a physical movement restriction, or present a functional strength problem.

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13Jun 2021

RUNNING STRENGTH: Soleus Exercise

The Soleus muscle is the main calf muscle used to propel our bodies forwards when running, so making sure it is adequately strong enough to absorb the loads we put through it when running is very important! How do we do this? Running specific strengthening exercises in a controlled environment. In this video, we show you one of the BEST Soleus strengthening exercises to help you become a faster, more efficient runner! TAG A FRIEND below who could use some extra strength work to improve their running.

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12Aug 2020

DEADLIFT TECHNIQUE: Best exercise for lat engagement

The deadlift is one of the BEST exercises you can do for global strengthening of your body. However, when you start to increase the load on the bar and the amount of weight you are lifting, it is very important to ensure your form is correct. One of the biggest issues we see in the clinic with poor deadlift form is the inability to contract the latissimus dorsi muscle (lats) well to create a rigid spine and keep structural integrity during the lift. The lats are a huge back muscle which attaches from the hip crest and lower back, and travels all the way up the spine to the midback, wrapping around the ribcage to insert and attach into the arm and shoulder. Learning to use this muscle well will help keep you injury free while doing your deadlifts, and help to increase the total weight you are able to lift.

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11Aug 2020

PELVIC TILTING: What is it? And how to improve it.

The ability to be able to tilt your pelvis forwards and backwards in a variety of different positions is extremely important when considering loads through our lumbar spines. The angle of tilt through your pelvis will change the angle of curve through the lumbar spine, thus altering which structures are being loaded up e.g. muscles vs. ligaments. If you are someone who suffers from low back pain, and you are unable to control the angle of tilt through your pelvis in different positions, learning pelvic tilting and improving on your pelvic control and strength in different positions is the best place to start. Having a better understanding of your body's movement and mechanics is the first step in building a pain free and resilient body.

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10Aug 2020

HOW TO FIX: Winging Scapulas and Thoracic Lordosis

Most of the time when we think of poor posture, we think of someone excessively slouched and hunched over. Did you know that you can also have a posture that is "too good"? In some cases, we see the thoracic spine becoming flattened out in a vertical/upright position, and losing it's natural slight curve. When this happens, people will often find pain, stiffness, and winging scapulas as a few of the symptoms as a result of this spinal positioning. In this video, we showcase a 1 on 1 client session in the clinic at HEXA Health Hub, working on exercises to improve the natural thoracic curve and reduce the amount of scapula winging we can sometimes begin to see.

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09Aug 2020

TRIATHLON INJURY SERIES - PART THREE: RUNNING

At HEXA Health Hub, one of the primary sporting and athlete groups we provide professional Physiotherapy health care for are Triathletes. Over our years of experience treating Triathletes, and furthermore, improving their overall functional performance, we have come to see common injuries arise from each discipline of swimming, riding, and running. This 3-Part Triathlon Injury Series aims to provide basic guidelines for helping to begin the rehab process from some of the common injuries seen in the sport, and how we later begin to start our functional strength programs for Triathletes to help improve performance across the disciplines.

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08Aug 2020

TRIATHLON INJURY SERIES - PART TWO: CYCLING

At HEXA Health Hub, one of the primary sporting and athlete groups we provide professional Physiotherapy health care for are Triathletes. Over our years of experience treating Triathletes, and furthermore, improving their overall functional performance, we have come to see common injuries arise from each discipline of swimming, riding, and running. This 3-Part Triathlon Injury Series aims to provide basic guidelines for helping to begin the rehab process from some of the common injuries seen in the sport, and how we later begin to start our functional strength programs for Triathletes to help improve performance across the disciplines.

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07Jul 2020

TRIATHLON INJURY SERIES - PART ONE: SWIMMING

At HEXA Health Hub, one of the primary sporting and athlete groups we provide professional Physiotherapy health care for are Triathletes. Over our years of experience treating Triathletes, and furthermore, improving their overall functional performance, we have come to see common injuries arise from each discipline of swimming, riding, and running. This 3-Part Triathlon Injury Series aims to provide basic guidelines for helping to begin the rehab process from some of the common injuries seen in the sport, and how we later begin to start our functional strength programs for Triathletes to help improve performance across the disciplines.

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06Jul 2020

RESULTS: How to reach your goals with this 3 step process.

In theory, it's quite simple to reach a goal. However, reality and real life can be quite different. That's why we have created this video; to show you the simple 3 step process to reaching any of your goals. We then break down each step to help make it an easier process for you to make sure you perform each step to the best of your ability, and give yourself the best chance possible to accomplish the result you are after.

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05Jul 2020

NON-SPECIFIC LOW BACK PAIN: What's really going on?!

Surely going to ruffle some feathers with this one, but it needs to be said. A diagnosis of non-specific low back pain (NSLBP) is neglect to our clients. It's lazy, it's not helpful, and it's just not correct. If you as a Health Professional are unable to assess a client to determine a specific directional preference for movement and pain, or are unable to determine a mechanism/reason for a person's low back pain, then you need to refer them on to a Health Professional that can do so. Physics matter. Movement matters. Biomechanics matter.

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04Jul 2020

INSIDIOUS PAIN: What is it?

Insidious pain is the pain many people experience that gradually builds over time, without any seemingly obvious cause or event to produce the pain. Just because the pain doesn't SEEM to have a cause, doesn't mean that it does not have a cause. In this video, we discuss how some symptoms can slowly build over time until it reaches the "pain threshold," and the steps you must take to ensure it doesn't return in the future.

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03Jul 2020

HAMSTRING STRAINS: Top 3 Strength Exercises

Hamstrings strains are a very common injury in sports, particularly sports which require high velocity running and sprinting, with a lot of rapid acceleration and deceleration. But, why does this occur, and how do we help prevent it? In this video, we discuss the WHY behind most hamstring strains, and then show you the HOW to decrease injury rates, and prevent recurring injuries with our TOP 3 hamstring strengthening exercises.

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02Jul 2020

Cardio For Energy Gains?!

In this video, we discuss the importance of including steady state, easy aerobic exercise into your training program as a way of increasing the number of mitochondria in the body, helping to give you more available energy.

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01Jul 2020

How To Fix Lower Back Disc Bulges

Wondering if your low back pain is caused by a disc bulge? Don't know what to do about it if it is? In this video, we show you a quick and easy way to test yourself at home if you have disc aggravation, and what you can do about it in the initial stages of rehab to help decrease your pain.

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