- Hopefully you are about to learn a lot these first couple weeks
- I want you to make sure you master these movements prior to progressing to the next phase so do this for 1-2 weeks depending on how you feel
- If it is challenging or PAINFUL, stay with this only for the third week
- There is no absolute rule book and everyone progresses differently so stay at each phase until you feel you are truly ready for a greater challenge
- If you jump to the next phase and its not going well, DON’T PANIC
- Go back to the previous phase and incorporate one new move at a time
- If any of the movements feel awkward or not like I describe in the video, email me about it and skip it for now
- Go back to the previous phase and incorporate one new move at a time
- Goals:
- Minimize Irritation using ice as needed
- Avoid over stretching, this will likely cause significant pain
- Light controlled motion well short of pain, this phase is meant to be easy
- Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
- NOW….Time to get started
- Do each movement 5-20 reps SLOW and CONTROLLED, the slower the better
- 1-2x/day
- Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
- Day 1-2
- Day 3-4
- Activate the Core Without Pain VIDEO
- Abdominal Isometrics with Ball Squeeze Supine VIDEO
- Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
- Hip Extension: Choose 1 of the options below(Phase 1 is easier)
- Phase 1: Quadruped with Physio Ball Hip Extension VIDEO OR Hip Extension Over Table/Bed VIDEO
- Keep foot supported for now on floor or on chair as depicted in the video
- An ottoman can be used in place of exercise ball or if not comfortable you can do the over the bed/table option
- Phase 2: Quadruped Hip Extension progression VIDEO
- This is the same concept as above only less support but you must be able to keep your low back and pelvis from moving.
- I highly encourage you to watch yourself in a mirror
- Keep foot supported for now on floor or on chair as depicted in the video
- Phase 1: Quadruped with Physio Ball Hip Extension VIDEO OR Hip Extension Over Table/Bed VIDEO
- Days 5-6
- Activate the Core Without Pain VIDEO
- Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
- Hip Extension
- Phase 1: Quadruped with Physio Ball Hip Extension VIDEO OR Hip Extension Over Table/Bed VIDEO
- Keep foot supported for now on floor or on chair as depicted in the video
- An ottoman can be used in place of exercise ball or if not comfortable you can do the over the bed/table option
- Phase 2: Quadruped Hip Extension progression VIDEO
- This is the same concept as above only less support but you must be able to keep your low back and pelvis from moving.
- I highly encourage you to watch yourself in a mirror
- Keep foot supported for now on floor or on chair as depicted in the video
- Phase 1: Quadruped with Physio Ball Hip Extension VIDEO OR Hip Extension Over Table/Bed VIDEO
- Hamstring Isometric Standing/1/2 Kneel VIDEO
- Make sure to engage stomach first
- Can be done kneeling or at a step, both are shown in the video
- This video starts off cautious for someone with hamstring pain, you can push pretty hard into front heel
- Repeat day 5-6 sequence for week 2
- remember to ice if sore after wards 10-20 minutes
- Ideally, try to remain short of pain with all movements
