JP: L groin/anterior hip pain with prolonged sitting
Initial program is meant to promite glute activation while maintaining abdmoinal control so you feel no tension in the lower back. Try these movements as a circuit. Complete 5-20reps of each. If you have any increase in pain or soreness with a particular movement try to decrease the amount of range you are going through or hold off all together. Try these for 1 week and then email me with your current progress.
Phase 2: Glute and Hip Flexor while moving into a stretch position
Progressing on the foundation we began with phase 1, phase 2 will be more challenging. Make sure the first time you go through it, error on the side of caution and do the movements lightly. If any are painful stop and we can discuss some alternatives. I would alternate phase 1 one day and phase 2 the next day. Phase 1 can be dome every day if desired but phase 2 every other. Progress gardually from 5 -20reps as able and once 20 reps is achieved you are ready for a more challenging version of that movement. Below there will be some where I ask you to choose one with them getting progressively harder
Plank Knee to Chest and Hip Extension Progression (Pick one)
