BB: Lateral Hip and Anterior Thigh Pain, Significant Lack of Hip Extension: Phase 2 Weeks 2-4 (12-3-17)

This phase is meant to build on what you have done in the first phase and progress into a greater degree of hip extension
It is really important that you feel only a stretch in the front of the thigh without increase in pain
Each day we will add a new movement to your original sequence to assess the impact that it has. If you have any pain or difficulty, email me and I can look at some alternative positions
Goal for each movement is a minimum of 5 reps and a maximum of 20 reps
If you get to 20 let me know
Day # 1-2
- Abdominal Isometric at Counter/Desk VIDEO
  - Hold each 5 seconds
- Hip Extension Pump More Detail VIDEO
  - I tried to provide some increased detail in this video that I hope you find helpful
- Double Leg Heel Raise VIDEO
  - Move slowly and try to push through your big toe
- Step with Ankle Dorsiflexion VIDEO
  - Goal is to feel some tension in the front of the hip of the leg on the ground
Day #3-4
- Abdominal Isometric at Counter/Desk VIDEO
  - Hold each 5 seconds
- Hip Extension Pump More Detail VIDEO
  - I tried to provide some increased detail in this video that I hope you find helpful
- Double Leg Heel Raise VIDEO
  - Move slowly and try to push through your big toe
- Step with Ankle Dorsiflexion VIDEO
  - Goal is to feel some tension in the front of the hip of the leg on the ground
- Hip Extension Over Table/Bed VIDEO
  - Refer to the second half of the video with the foot up on a chair
  - I have a few variations on this one if necessary of you don’t find it to be working
Day #5-6
- Abdominal Isometric at Counter/Desk VIDEO
  - Hold each 5 seconds
- Hip Extension Pump More Detail VIDEO
  - I tried to provide some increased detail in this video that I hope you find helpful
- Double Leg Heel Raise VIDEO
  - Move slowly and try to push through your big toe
- Step with Ankle Dorsiflexion VIDEO
  - Goal is to feel some tension in the front of the hip of the leg on the ground
- Hip Extension Over Table/Bed VIDEO
  - Refer to the second half of the video with the foot up on a chair
  - I have a few variations on this one if necessary of you don’t find it to be working
- Standing Foot on Chair/Step VIDEO
  - This should pull quite a bit in the front of your thigh and hip
  - Be careful not to stand up too high and feel discomfort in the low back
  - ALTERNATIVE POSITION
    - Supine Quad Stretch to Hamstring Stretch VIDEO
      - Notice at the end of the video I prop up the head of the table and you may want to start partially sitting up
    - 24.2) Standing Glute max/lumbar VIDEO
      - try this after or before the exercise to see if it helps to decrease tenderness along the back of the hip/back