SK: Knee Pain: Initial Program (1-23-20)

Daily Movements: 1-2x/day or as a warm up/cool down
- Self myofascial release quad/ IT band
  - 27) Side Lying IT Band VIDEO
  - 26) Self MFR Quad/Hip Flexor VIDEO
- Bridge (8-15 reps)
  - 105.1) Pelvic Clock Progression into Bridge VIDEO
- Step lunge
  - 14.1) Mulligan Knee Flexion Tibial IR VIDEO
Strength Sequence: Complete 2-3 days per week, Ideally not on busy days with dance
- Complete 2 sets of circuit
- Feet Elevated Bridge (10-20 reps)
  - 114.1) Straight Leg Bridge Gradual Integration of Bent Knee VIDEO
- Plank knee to chest/hip extension (each leg 30-90sec)
  - 70) Chair/Step Height Phase 3 VIDEO
- Single Deadlift with Rotation (8-20 reps)
  - 163) Single Leg Deadlift with Rotation VIDEO