- 4-1-20
- We discussed some important aspects of your program right now, specifically knee motion
- Last time I saw you your knee extension of straightening was looking good and you needed to focus mostly on the knee flexion/bend
- I am going to include some movements from our initial meeting along with some new ones to try to work on improving your motion
- Program Updates
- Movements in BOLD CAN BE COMPLETE 3-4X PER DAY
- Movements not in bold should be completed 1x/day
- 13) Seated Slide Hamstring and Quad Stretch VIDEO
- This is from our first day: You won’t be moving as far as I do in the video but this slide is and easy thing to do and can be done often 8-15 reps
- 124) Double Leg Heel Raise VIDEO
- We did this at the counter but a progression would be to move to the wall like in the video: 8-15 reps
- 98) Hip Extension Over Table/Bed VIDEO
- From the first day: Try to hold each 5 sec and repeat minimum of 5 or a max of 15 reps for each leg
- NEW Movements
- 23) Step Knee Flexion and Hip Extension VIDEO
- This involved putting your foot up on the second or third step infront of you
- Hold on to the railing and gently move forward in and out of a light stretch, do 10 in and out slowly, after 10 try to go just to where you feel and mild to moderate stretch and hold for 20sec, repeat that 5x
- 60) Seated Quadricep Isometric VIDEO
- This is to wake up your quad in that knee bend position
- Hold each 5 sec and repeat 8-15x
- 171.2) SUPINE SNOW ANGEL PETER VIDEO
- This begins to engage some lateral movement
- The video is done by my colleague Peter Thomas
- 8-15 reps each leg
- This is a precursor to lifting your leg like in the video below
- You can progress to the video below when you feel you are able
- 174.1) Updated Sidelying leg Raise Pelvic Position VIDEO
- 23) Step Knee Flexion and Hip Extension VIDEO
