KR: SIJ Instability and Lateral Hip Pain: In Office Patient (1-30-19)
Sorry for the delay in this update, it has been a busy week
I want to give you some organization to your current program.
You asked about piriformis stretches and i am going to give you some movements that lengthening that area, just be careful to not over stretch. The stretching can put a significant load on the tendon and cause more pain if done too aggressively
I am going to give you some daily movements that focus on mobility and muscle activation that are not overly difficult
I am also going to expend on your current strengthening regimen to progress lateral hip strength and muscle control
Let me know how things are going
Daily Movements: Complete each 8-15x
Movement #1: Quadruped rock: Moves the pelvis through full range
Movement #2: Ball Squeeze: Light pelvic stabilization: Hold each 5 sec
Movement #3: Hip Rotation
This covers basic hip rotation to an isometric in the stretch position at the end of the video, you can progress to the movement at the end of the video if not painful
Movement #4: Bridge
Every Other Day Strength Sequence: Ypu can go through the circuit 2-3x
Bear: Hold 30-90sec with the option to add in alternating 5 sec leg lifts
Sink Squat
8-20 reps
Sidelying Leg raise Option
8-20 reps slow staying in a range short of significant pain
