RH: Proximal Hamstring Pain Post PRP Remote Monthly Program Phase 3 (5-6-19)

  • Look for updates below in bold. There will be some changes made in an effort to minimize the level of soreness with these movements
  • Daily Sequence: 8-15 reps each movement
    • Light Hamstring Self mobilization
    • Bridge: See if you can feel less hamstring pain in maximum knee flexion
    • Rock heel to Toe at counter
  • Strength
    • Bear
      • BEGIN WITH JUST STATIC HOLDS IN BEAR FOR 30-90SEC
      • IF THAT FEELS FINE YOU CAN PROGRESS TO 5 SEC PAUSES IN THE LEG LIFT
    • Bridge Variation
      • Try to see if you can find an angle of knee bend that is the least painful
      • 8-15 reps
    • Band deadbug
      • Try for 8-15 reps slow
      • Band can be wrapped aroud leg of couch or chair