LJ: Family Member with Hip OA: Online Home Program (4-7-20)

4-7-20
- Below you find instructions to start your online program
- A couple important points
  - None of these movements should cause pain
  - Feeling a little discomfort is alright as long as the discomfort is getting better as you do it or it is no worse when you are done
    - If you are doing an exercise and feel pain that you feel is getting worse or you feel more pain afterwards then we need to try to make some adjustments so that is not happening
    - That can be in the form of not going as far in the motion
- The movements below can be done everyday 2-3x a day
- Start off doing them very gently and begin with 5-10 reps
  - If they feel ok you can gradually increase to doing 15-20 reps
- Movement#1: 19.1) Rock Heel to Toe Counter Progression VIDEO
  - This is a light warm up for the back of the legs
  - I like to start with this because it usually helps to prevent cramping in the back of the legs as we get into some of the other movements
  - start with 5-10 reps and progress to 15-20 reps as able
- Movement #2: 2 options to activate your glute/buttock
  - You can do both if you like but just make sure you do not feel either one being painful in your back
  - 105.1) Pelvic Clock Progression into Bridge VIDEO
    - 5-10 reps hold each for 5 sec
  - 98) Hip Extension Over Table/Bed VIDEO
    - This can be leaning over the edge of a bed or table at home
    - hold each one for 5sec
- Movement #3: 37) Hip ER/IR With Knee Flexed Laying On Back VIDEO
  - This should be done very gently
  - Stop at either end of the movement as soon as you feel pain or tightness
  - 5-10 reps