DKA: Lateral Hip Pain/Glute Med Tendinopathy and Low back Pain: Phase 5 (4-16-18)
Phase 5:
Below are the movements I will give to patients that benefit from the manipulation you described
Be careful not to over stretch with these or in general (that is likely why the pigeon pose gets you in trouble). I find that over stretching or moving too deep into a ROM can pull at the structures you mentioned and increase pain. Try to ficus on staying in a shorter range with all of these at first and you may to progress deeper into some of the positions very gradually
Try going through the sequence below 2x (8-15 reps)
