5-5-21
- We discussed the importance of lumbar mobilization to reduce hip sensitivity. I have some options list below to try. These can be done daily if they feel alright, especially if they are tightner on the problem side
3-24-21
- We focused on stepping in multiple planes wiht incorporation of the arms. Some of the videos below you may see the next step which is incorporating banded resistance in your hands
- Sagittal plane: Forward step with overhead reach
- Frontal Plane cross step overhead reach opposite:
- In the video I show the foot movement but the band is a little different. Remember arms up overhead and keep elbows straight as you sideband opposite of the foot you stepped infront
- 146.3) Frontal Plane Step with Band Resist VIDEO
- 146.1) Rotation Reach, Lunge, Combo 3DMAPS VIDEO
- Incorporates reaching with arms
2-24-21
- Discussed hip rotation options
- On back cross leg resist knee both directions 5sec hold 5 sec each direction
- On stomach doing active motion in a windshield wiper motion and using strap potentially for some over pressure and then the isometric in prone
- Both can be done daily
1-27-21: Changes made are below
- 111) Heels to Butt on Floor Single Leg Phase 3 VIDEO
- mix in single leg bridge to target the weaker side
- 70) Chair/Step Height Phase 3 VIDEO
- plank knee to chest and hip ext on your box. pairs well with the hip thrust on there
- 146.2) Rotational Stepping with Upper Band Resist VIDEO
- controlled and have the option to add a band
1-4-21 Look for updates below in BOLD. Hold off on the hip rotation for now. You will see a list of daily movements and a list if strength movements to complete everyother day
12-9-20 Update: Focus on the movments listed below. I gave you some other movements in our previous session at the stairs and in a plank at a table or counter that are still good to do and are ;listed below as well
- Daily Movements
- 126.6) Step Back Leg Heelraise VIDEO
- 25) Supine Hooklying Quad/Psoas VIDEO
- TRY SELF MYOFASCIAL RELEASE ON YOUR STOMACH
- 19.1) Rock Heel to Toe Counter Progression VIDEO
- Or can do the rocking hands and knees
- 16) Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
- You will notice I rock further forward then we did which is alright as long as there is no major increase in pain
- 8-15 reps
- 105.1) Pelvic Clock Progression into Bridge VIDEO
- 8-15 reps
- 22) 1/2 Kneel Anterior Lunge Single Arm Overhead Reach VIDEO
- You will notice that I add the arm reach overehad. Start with just the rocking forward into the front knee bend. If that is feeling fine you can add the overhead reach with the arm
- 8-15 reps each leg
- 178.1) Adductor Isometric into Lateral Lunge Stretch VIDEO
- 10x for each
- EVERY OTHER DAY LIST
- 169.2) Supine Clamshell Band X Band Position VIDEO
- 8-15 reps slow
- Can be light resistance with a band or just done actively without the band
- HOLD OFF ON THIS FOR NOW
- 63) Kneeling Quadricep Activation Butt to Heels VIDEO
- Slow controlled motion make sure you come all the way up to try to fully extend hips
- 8-15 reps
- 174.1) Updated Sidelying leg Raise Pelvic Position VIDEO
- 8-15 reps slow, hold each 5 sec
- Hip Thrust Progression
- 99) Double Leg VIDEO
- 8-15 reps
- 66.1) Static Plank High to Low VIDEO
- On the plyo jump box: hold 10-20sec repeat 3-5x
- 172.1) Band Loop Side Step 4 Way VIDEO
- Start with just the side step
- Squat Progression: Can be done with a heavier loop around the knees/thighs
- Phase 1
- Phase 2
- Phase 3
- 169.2) Supine Clamshell Band X Band Position VIDEO