If it does, try to stop short of pain or do not do that particular movement
If you have pain after the sequence or the day after that is more then mild discomfort
Once the pain subsides with use of ice as needed (10-20 minutes 2-3x/day)
Do one of the movements, see how you feel after and the next day
If that goes fine do that movement and add another one the following day
Use this approach to discover which movement caused the irritation
Either discontinue that movement or an even better option…see if you can do that movement more gently by decreasing the amount of range you go through, the number of reps, or the resistance to see if you can stop it from being painful
While this program is meant to be safe, and cautious, all movements are not perfect for everyone and if as you are doing something it feels sore or hurts after, don’t do it
Many of the exercises will include multiple options to account for this
Most importantly, I applaud you for taking this step to improve yourself. It is easy to be frustrated when you have something that interferes with activities you enjoy as well as daily life. The most important thing you can gain from this experience is BODY AWARENESS.
There is something about the way you are currently using your body that has led you here. It is not necessarily about finding the perfect exercises, but about trying to feel what I am describing during the movements I give you and applying that to daily activities.
The program will begin by adding new movements gradually to avoid a dramatic increase in pain from putting pressure on structures that are not used to it
As you progress through each day you will see I added some other movements we didn’t get a chance to discuss. If any cause a problems, stop and we can discuss
Day 1: Focus on the tennis ball
I will list a few other options we did not cover during our first session that may be helpful
2-3 spots into the back of your hip each for 10-15 reps
I also discussed with you rolling on top of the tennis ball on your side to hit points along the lateral aspect of your thigh. Lay on each point for 30sec up to 1-2 min
Two options for the front of the thigh and hip which also may be helpful
2-3 spots into the back of your hip each for 10-15 reps
I also discussed with you rolling on top of the tennis ball on your side to hit points along the lateral aspect of your thigh. Lay on each point for 30sec up to 1-2 min
Two options for the front of the thigh and hip which also may be helpful
2-3 spots into the back of your hip each for 10-15 reps
I also discussed with you rolling on top of the tennis ball on your side to hit points along the lateral aspect of your thigh. Lay on each point for 30sec up to 1-2 min
Two options for the front of the thigh and hip which also may be helpful
2-3 spots into the back of your hip each for 10-15 reps
I also discussed with you rolling on top of the tennis ball on your side to hit points along the lateral aspect of your thigh. Lay on each point for 30sec up to 1-2 min
Two options for the front of the thigh and hip which also may be helpful
2-3 spots into the back of your hip each for 10-15 reps
I also discussed with you rolling on top of the tennis ball on your side to hit points along the lateral aspect of your thigh. Lay on each point for 30sec up to 1-2 min
Two options for the front of the thigh and hip which also may be helpful
2-3 spots into the back of your hip each for 10-15 reps
I also discussed with you rolling on top of the tennis ball on your side to hit points along the lateral aspect of your thigh. Lay on each point for 30sec up to 1-2 min
Two options for the front of the thigh and hip which also may be helpful
