KP: R Hip Anterior Tightness/Pain: SHOSA Staff (1-30-19)
Strength: 2 sets 8-20 reps
Tall Kneel lean back (2 options)
Light hamstring stretch pre elevated bridge
Feet elevated chair bridge
TRX squat
or sink
wall heelraise
As we discussed, my first line of attack would be self MFR. Then I would try to engage some muscle activation into a stretch
First for hip extension Try the following
Self Myofascial Release Quad/Psoas: Don’t torture yourself with this, it should feel a little uncomfortable but not so painful that you are tensing because it hurts so much. As you are doing it should ideally become less sensitive
Bridge with increased knee bend
allows you to stretch your quad without alot of direct pressure on it
Throughout the day try one of the following
Standing foot on chair quad stretch
Seated quad stretch foot under chair
Lateral Motion
Can be done easily throughout the day, adductor isometric in a stretch followed by a lateral lunge
Rotation
Self Myofascial release first
Cross leg glute isometric lying on your back or seated, try some of the options below
