- Basic Daily Movements that can be done 1-2x/day. Should be utilized as a warm up pre wrestling/exercise
- 5-20 reps of each with emphasis on light controlled movement short of pain
- If any feel like they are increasing pain, stop doing them or try to remain short of pain
- Goals:
- Lightly mobilize quad
- Activate glute and hamstring while maintaining abdominal control
- Basic Movement Circuit
- Self MFR Quad/Hip Flexor VIDEO
- Be careful not to put the ball on an area that is overly tender to the point that it feels like it is making the pain worse. The position should be uncomfortable/slightly painful, but should feel no worse afterwards
- Heels to Butt on Floor Phase 1 VIDEO
- Stretches quad and activates glute
- Bear to Downward Dog Floor VIDEO
- Light activation of trunk and mobilization of hamstrings. Will be helpful becasue you will be doing alot to strengthen hamstrings
- Table Top Progression VIDEO
- Lightly stretches front of shoulders and hips with heel pressure to activate glute and hamstrings
- Self MFR Quad/Hip Flexor VIDEO
