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Stefan Arezina

@stefanphysio

130

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8.9K

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Registered Physiotherapist
Inventor of @rehabroller
Fitness content for your physical health
RehabRoller #AvailableNow
Disclaimer: not medical advice

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Brat Stefan @stefanphysio je došao iz Kanade🇨🇦 na Konjarnik da odigramo dobar i jak basket, ozbiljan igrač i car👑

Idemo po terenima po Srbiji i regionu kako bismo reklamirali našu 1 na 1 ligu Floor General | Liga počinje 19. septembra | igra se u Beogradu u hali Hoop and Pump | NAGRADA ZA prva 3 mesta je 650.000🤯

Prijave su u toku

KAKO DA SE PRIJAVIŠ U LIGU?
piši nam u DM📩 ili popuni formular na našem sajtu floorgeneral.rs

Svaki mec snimamo live na youtube a najbolje kačimo na sve naše društvene mreže🎥

Čekamo te u ligi🫡

#1na1 #basketball #floorgeneral #košarka #balkan by @stefanphysio

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3 days ago

It’s Serbian Night this Thursday March 21st at 7PM and we are excited to have a halftime performance from @stevan_sindjelic 🇷🇸

Get your tickets at kwtitans.com/tickets and get ready to #TITANUP 💙 by @stefanphysio

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2 years ago

@rehabroller fia your break away from inflation. It’s on sale now! While supplies last only 29.99! Get yours for Christmas today! Black Friday came early. Get the gift of health for the house, one for the office, and one for a family member! Find out why everyone loves their rehabroller for self massage and stretching. by @stefanphysio

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4 years ago

Thank you KW for voting me as the record-reader-awards best physiotherapist this year‼️ This is a great compliment. I like to think that I got here by enriching my technical skills with the help of the many mentors and great minds that I’ve encountered along the way. But the reality is, is that I got here by connecting with my patients enough for them to vouch for me. This award doesn’t make me extraordinary, but I try to do my best with each and every patient I encounter. Not everything I do as a PT is all that extraordinary at all. But by accepting that not everything we do has to be extraordinary, we regain our appreciation for the simple joys and basics found throughout life and work. Mastering the basics can be compared to eating your veggies – embracing the bland truths of life in order to grow healthier and stronger. Being a guide for the people that trust me in helping them reach their goals is an honour that I take seriously, and the greatest compliments come from my patients who trust me with their physical health and/or the health of their friends and family.

Id like to give a big thanks to @price_health for giving me a chance when coming fresh out of school, and for coaching me to do the basics well, and then embrace my passion for physiotherapy. taken in Waterloo, Ontario by @stefanphysio

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6 years ago

When it comes to recovering from Achilles tendinopathy, calf strains, plantar fasciitis, etc… The evidence is clear about how progressing your calf and plantar flexion strength can go a long way. Here are some exercises that go from easy-to-hard. You want to start with the easy ones, the more irritable your problem is; then progress to the harder ones as your tolerance increases. Deciding how many, how often, what tempo to do them at, how long to hold each one, and what intensity to do can be the tricky part of the journey that a physiotherapist like myself can help guide you with.
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Each exercise can be progressed by adding reps, adding weight, changing the amount of ankle or knee band in the movement you’re doing, how long you’re holding the contracted or stretched position, or adding a balance component.
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The one thing you may have to be careful of is going to fast through these progressions. Do you want to avoid flareups. Little flare ups are generally fine, but it’s better to take it easy and “live to fight another day” then to overdo it and lose progress for an extended period due to a major flare up.
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#igtvchannel #igtvvideos #igtvcommunity #igtvcreator #achillestendonitis #achillesrehab #calfstrain #calfstrainrecovery #calfstretch by @stefanphysio

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6 years ago

Movements like squats, deadlifts, lunges, kettle bell swings and hip thrusts require lots of mobility. Which is great, because it keeps our hips mobile. But doing them too much can sometimes aggravate the hip. In which case, you may need to use some of the exercises in this video.
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In this video we’re going to perform some banded hip mobilizations for the hip joint. This mobility technique can be used to help relieve a pinch or blocking sensation pain in the front of the hip during the descent of a squat, lunge, deadlift, or any other exercise involving the hip.
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You don’t always need to spend hours stretching. Just incorporate these mobility drills into your warmup or daily training and you should notice an immediate improvement.
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Banded hip mobilization’s have been found in research to be one of the most effective and efficient tools to improve hip mobility and limit harmful effects of joint impingement. A foam, like the @rehabroller can help with self-manual therapy to loosen up the muscles, too.
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#squat #hipimpingement #hipexercises #squatmobility #hippain #hippainrelief #squatdepth #hiparthritis #fai by @stefanphysio

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6 years ago

These movements focus on rotational stability and motor control, trunk bracing, and lumbar anti-rotation and anti-flexion... which are fancy terms for the skills of controlling your rotation muscles, and bracing your core in order to prevent undesired movement in the spine.

The trunk muscles have a lot of responsibilities; they are involved in open chain and closed chain movements of the spine and limbs… These exercises cover some of these moments without loading the spine, and can be a great way to generate some post activation performance enhancement for lifting activities that stress the spine.
In the terminal phases of rehabilitation, the focus tends to shift from the restoration of impairments and functional limitations, to return-to-activity and improving athletic performance. In that case, you want to make sure that the muscles are warmed up properly and activated for athletic performance.
I would suggest these exercises may be helpful for people who may feel minor low-back discomfort the day after deadlifts, despite having good technique. You may want to accessorize with some of these movements to promote bracing, motor control and stability in the spine. You can do it in the morning of the next deadlift session. Each low back pain experience is unique, but a lot of people would benefit from this type of training. by @stefanphysio

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6 years ago

Many people have trouble feeling their lights when performing pull day exercises. Feeling your lats doesn’t always happen when someone says “pinch your shoulder blades down and back“. I find that cues like this aren’t applicable to every pull exercise.
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Sure... Retracting the shoulder blades down and back can be a great way to feel your lats when you’re doing a squat or a bench press, but not so much when you’re performing other pulling movements or back exercises. Here are some pulling movements that you may need extra help with, and some cues to get better quality reps and lead you on a path to better motor learning.
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There were a few of you who requested this video, so I went all out with the editing. You better like it, and share it, and so on.. ha ha.
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#latactivation #backday #pullup #pullups #pullday #pulldowns #pulldown #rowingworkout #strengthtraining #latissimusdorsimuscle #prehab #physio #physiotherapist #physicaltherapy #physicaltherapist #shoulderpain #shoulderhealth by @stefanphysio

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6 years ago

Spinal Flexion; we were wrong about you!! Here are some exercise that encourage flexion of the spine. They start with super easy exercises that are intended to get the joints lubricated and to get things moving, and they progress into more demanding spinal flexion movements like those required to get out of bed, or lift something heavy.
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In the 1990s, the rehab world was sold on the idea that spinal flexion can lead to low back injuries. This caused fear in the minds of patients and therapists, alike. Although McGill‘s research isn’t too highly contested, we have since come to her senses in providing context around the idea that spinal flexion is bad. It isn’t inherently bad, just like no other movement or exercises bad for everyone. Spinal flexion is a movement that requires training and proficiency, and can be overloaded or under loaded just like any other movement. Don’t be afraid of spinal Flexion just because your therapist is stuck in the 90’s. Ask questions and apply context.
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This is also why we should be sceptical of hot new ideologies today – note to the young professionals; don’t think you’ve got it all figured out just because your favourite Insta Physio is passionate about their own style. Make the program fit the person, not the other way around. by @stefanphysio

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6 years ago

Core workout brought to you by @rehabroller - a 6 in 1 home therapy tool
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Here’s another circuit for you and your core. Part 6/6 in the quarantine series is ready to go using a roller. If you don’t have a roller you could do these moves on a basketball or anything else that can roll out. Too hard? Ditch the roller and do them on a stable surface. Just do something!
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Here’s some info for beginner, moderate, and advanced settings for this workout.
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Beginner: 2 rounds. 10 reps each
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Moderate: 3 rounds. 20 reps each
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Advanced: 5 rounds. As many reps as possible in 30 seconds of each exercise
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Music: Ojax - do you recall copyright free YouTube. Music and lyrics are property and copyright of their owners provided for educational purposes and personal use only. by @stefanphysio

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6 years ago

Home DUMBELL leg workout.
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Wanna work out but don’t have equipment or space? Think again. Here’s another circuit for you. Pt 3/6 in the quarantine series is ready to go using just a dumbell or any weight. I’m using 25lbs of metal. You could use a 5 month old baby for most of these.
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Rule number 1️⃣❗️ pace yourself❗️practice these moves before you get into the circuit competitively, you don’t want to overdo it and strain a glute. The rest will take care of itself. Here’s some info for beginner, moderate, and advanced settings for this workout.
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Beginner: 2 rounds. 30 seconds rest between exercises, 15 second max efforts.
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Moderate: 3 rounds. 15 seconds rest between exercises, 20 second max efforts.
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Advanced: 5 rounds. 5 seconds rest between exercises, 24 second max efforts.
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Music: Tory Lanez - Broke In A Minute copyright DMCA — Digital Millennium Copyright Act being used in compliance with the Fair Use Doctrine for educational purposes and personal use only
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6 years ago

Home CHAIR abs and core workout __________________________________________________________
Want to do a core work out but don’t have equipment or space? Think again. Here’s another circuit for you. Pt 3/5 of the quarantine series is ready to go. Here are some ideas on how to challenge yourself with the workouts:
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Beginner: 2 rounds. 30 seconds rest between exercises, 20 second max efforts.
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Moderate: 3 rounds. 15 seconds rest between exercises, 20 second max efforts.
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Advanced: 5 rounds. 5 seconds rest between exercises, 30 second max efforts.
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Music: Roddie Rich - The Box copyright DMCA — Digital Millennium Copyright Act being used in compliance with the Fair Use Doctrine for educational purposes and personal use only Atlantic Recording Corporation all rights reserved.
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6 years ago