SBM: Post PRP Proximal Hamstring/Hip Labrum: Phase 2 (2-12-18)

Phase 2
- Focus will be on progressing into a daily movement sequence and strength circuits to progress postural strength and endurance
- Initial strength sequences will utilize body weight and resistance bands
  - Purchasing a pack of resistance bands of various resistance is probably worth it
- Daily Sequence
  - This is meant to be somewhat easy and focused on maintaining mobility and muscle activation
  - You should choose a couple of these movements as options to do gently thorughout the day to break up static postures
  - 10-20 reps of each movement is recommended
  - They can be done in a circuit 1-2x a day along with doing a couple of them frequently throughout the day as able
- Strength Circuits
  - These are meant to challenge you and should be done every other day in addition to the daily stuff
  - Goal is to try and remain in a range where you are able to achieve muscle fatigue with the least amount of pain
  - Typical issues arise when individuals push too far into a movement to quickly
    - I would rather you remain in a shorter range of motion and do 20-40 reps versus do 5 too deep into the notion and get pain
  - If any of these movements cause an increase in pain, either try to adjust the exercise or email me…if have a pretty extensive arsenal of options so if something doesn’t feel right I can probably find a better alternative
  - Do all reps slow and controlled in a range of 5-30 reps ( I know that is a wide range)
    - I would rather you do 5 very slow and controlled reps with great form rather then rushing to 30 reps out of boredom
    - At the same time I want you to get to some muscle fatigue with more of and emphasis initially on higher reps and endurance, so don’t stop at 10 because we are somehow programmed that 3 sets of 10 reps is the golden rule for exercise
  - Sometimes I switch to doing an exercise for time for those who refuse to count, rush to get to 30reps, don’t have the attention span to count. time goal is 30sec to 2 minutes
    - This works better for some as it takes away the motivation to rush through and exercise
    - Either option is fine
  - IF YOU WANT TO GET BETTER, DO EACH REP SLOWLY, FOCUSED ON TECHNIQUE AND CONTROL, AND DO IT UNTIL YOU FEEL TIRED OR AN INCREASE IN PAIN…TRY TO REMAIN IN A RANGE OF MOTION THAT DOES NOT HURT…AT ALL IF POSSIBLE
Daily Sequence
- 74) Bear Pelvic Control VIDEO
  - Highly recommend using a mirror
  - Getting this is important because your ability to maintain a flat back will be important for all movements moving forward
  - OR in standing
    - 55) Abdominal Isometric at Counter/Desk VIDEO
- 98.1) Quadruped Hip Extension progression VIDEO
  - Once again a mirror is a good idea
- 26) Self MFR Quad/Hip Flexor VIDEO
  - Avoid doing this on any area that is really sensitive
  - It should be uncomfortable but not so much that you feel like you con’t relax
  - If this causes any back pin email me
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
  - Once again light
  - If you have any pain stop and email
  - NEW
    - 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
      - THIS IS ANOTHER OPTION TO MOBILIZE YOUR QUAD/HIP FLEXOR
      - CHOOSE BETWEEN THE 2 OPTIONS ABOVE
Strength
- 109) Band Around Knees Progression VIDEO
  - PROGRESS GLUTE ACTIVATION AND QUAD SELF STRETCH
- 124) Double Leg Heel Raise VIDEO
  - Ankle mobility can be part of the problem
  - Use this to activate and stretch your calf
- 113) Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
  - Do this very light
  - Your goal is to feel light hamstring tension without pain
  - You can adjust knee position to make less uncomfortable, knees more straight or more bent
  - If you have pain email me immediately
- 81) Basics of Bear with Leg Lift VIDEO
  - BEGIN WITH JUST STATIC HOLDS IN BEAR FOR 30-90SEC
  - IF THAT FEELS FINE YOU CAN PROGRESS TO 5 SEC PAUSES IN THE LEG LIFT