- I want to give you a few options to get started. The first list below is going to look at daily movements that should be considered as good warm up and cool down options. These movements should be done daily 8-12x. If any of the movements below cause pain then try to adjust the movements to make it less painful by going through less motion or hold off on that movement all together.
- Daily Movements Options
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- This works well to move the knee through a full range of motion without any singificant pressure on the knee joint. If you do no have a ball you can just slide your heel actively on the ground
- 105.1) Pelvic Clock Progression into Bridge VIDEO
- The goal for this is to feel light pull in quad, make sure you do not feel pain or tension in the lower back
- 19.1) Rock Heel to Toe Counter Progression VIDEO
- gentle and easy lower back, shoulder and hamstring mobilization
- 127.1) Step with Ankle Dorsiflexion VIDEO
- Stretch for the ankle and the hip
- 33.11) Supine Edge of Couch Heelraise VIDEO
- Quad stretch option, just make sure there is no pressure or pain in the back
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Strength Circuits
- These are movements that are meant to be more challenging
- They can be done 3-4x/week
- Each circuit will pair two movements, you will do 1 set of one movement and then 1 set of the other movement, then repeat a 2nd time
- 8-15 reps for each movement
- Circuit #1
- 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
- 114.1) Straight Leg Bridge Gradual Integration of Bent Knee VIDEO
- can be done on ball or feet elevated on couch/chair
- Circuit #2
- Circuit #3
- Daily Movements Options
