- Hopefully you are about to learn a lot these first couple weeks
- I want you to make sure you master these movements prior to progressing to the next phase so do this for 2 or 3 weeks depending on how you feel
- If it is challenging or PAINFUL, stay with this only for the third week
- There is no absolute rule book and everyone progresses differently so stay at each phase until you feel you are truly ready for a greater challenge
- If you jump to the next phase and its not going well, DON’T PANIC
- Go back to the previous phase and incorporate one new move at a time
- If any of the movements feel awkward or not like I describe in the video, email me about it and skip it for now
- Go back to the previous phase and incorporate one new move at a time
- Goals:
- Minimize Irritation using ice as needed
- Avoid over stretching, this will likely cause significant pain
- Light controlled motion well short of pain, this phase is meant to be easy
- Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
- NOW….Time to get started
- Do each movement 5-20 reps SLOW and CONTROLLED, the slower the better
- 1-2x/day
- Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
- Day 1-3
- Activate the Core Without Pain VIDEO
- Abdominal Isometrics with Ball Squeeze Supine VIDEO
- Quadruped with Physio Ball Hip Extension VIDEO OR Hip Extension Over Table/Bed VIDEO
- Keep foot supported for now on floor or on chair as depicted in the video
- An ottoman can be used in place of exercise ball or if not comfortable you can do the over the bed/table option
- Supine Hooklying Self Myofascial Release Quad/Psoas VIDEO
- Restriction in the front of the thigh and hip make it difficulty to activate the gluteus maximus or medius
- Be careful not to push on areas that are too sensitive and avoid putting pressure directly on the lateral aspect of the hip. Pressure should be uncomfortable but not so much that you have soreness afterwards
- Day 4-7
- Activate the Core Without Pain VIDEO
- Abdominal Isometrics with Ball Squeeze Supine VIDEO
- Quadruped with Physio Ball Hip Extension VIDEO OR Hip Extension Over Table/Bed VIDEO
- Keep foot supported for now on floor or on chair as depicted in the video
- An ottoman can be used in place of exercise ball or if not comfortable you can do the over the bed/table option
- Supine Hooklying Self Myofascial Release Quad/Psoas VIDEO
- Restriction in the front of the thigh and hip make it difficulty to activate the gluteus maximus or medius
- Be careful not to push on areas that are too sensitive and avoid putting pressure directly on the lateral aspect of the hip. Pressure should be uncomfortable but not so much that you have soreness afterwards
- Hip ER/IR With Knee Flexed Laying On Back VIDEO
- Establish the motion needed to activate the lateral aspect of your hip beginning with active motion
- Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO
- Begin in just a slightly staggered stance, if not painful, you may progress into a greater distance between the front and back foot like in the video
- Begin with just light bend of the front knee for a short period, 5-10 reps each leg
- Repeat day 4-7 sequence for week 2
- remember to ice if sore after wards 10-20 minutes
- Ideally, try to remain short of pain with all movements