SC: Proximal hamstring/Adductor Pain with Deep Squat and Running: Week 4 (9-24-17)

Mobility/Warm Up Sequence: This can be done everyday: Days 1-6
- One set of 8-20 reps for each movement
- Shoulder Extension/Internal Rotation Bridge VIDEO
  - This combines shoulder mobility, quad stretch, light glute activation
  - 8-20 reps slow and controlled
- Puppy Pose Progression VIDEO
  - Promotes thoracic ext and mobilization of lat
  - May progress to the movement below if able
    - Down Dog to Up Dog Floor VIDEO
- Self 1st Rib/AC Joint Mobilization VIDEO
  - Focus on the downward reach with the exhale
- Tall Kneel with Scapular Depression/Retraction VIDEO
  - Maintain some lower abdominal tension as you lean back
- NEW: 1/2 Kneel Anterior Lunge Single Arm Overhead Reach VIDEO
  - Try this to combine shoulder flexion and hip ext
  - Once again pay attention to feeling in side to side comparison
- Myofascial release options
  - Let me know which ones are different if any
  - Supine Hooklying Quad/Psoas VIDEO
  - Self MFR Quad/Hip Flexor VIDEO
  - Side Lying IT Band VIDEO
  - Self MFR Hamstring VIDEO
  - Self MFR Ball Glute/Piriformis VIDEO
Strength:
- 2 sets. second time through 1/2 as many reps or time as first set
Strength Circuit #1: Complete on Day 1 and Day 4
- This should be done every other day (3-4 days per week)
- Goal is for 8-20 reps or 30-90sec
- Do 1 set of each exercise and then repeat the circuit 2-3x
- Band Pull Down 3 Planes VIDEO
  - Try each plane 8-15reps
- Table Top Progression VIDEO
  - Keep pressure on heels
  - Scapula down and back avoiding anterior tilt of scapula
  - Same slow and controlled rule applies
- Bridge Progression Physio Ball (Choose 1)
  - Feet on physio ball
  - Keep knees Straight
  - Press into heels lifting back up off ground but don’t let your back arch
  - I have some patients hold a resistance band in hands to keep abdominals activated
    - band can be wrapped around a table leg or machine in the gym
    - each end of band in each hand
    - The band will be pulling your arms over head while laying on back but you resist the pull and keep arms straight up to ceiling to keep abdominals engaged while going into straight leg bridge
Strength Circuit #2: Complete on Day 2 and Day 5
- Same rules as above, can be done every other day
- Bear Mountain Climber Speed VIDEO
  - don’t do the speed version the first time through
  - see how it feels to get through it slow first
- Side Step Band Progression VIDEO
  - Once again slow and controlled, if you do it fast it will be easier
  - Should feel this in the stance leg
- Bridge Band Around Knees Progression VIDEO
Strength Circuit #3: Day 3 and Day 6