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SBotes

YOUR HOME PROGRAM


Created by Samantha Marshall Mar 20th, 2019
View at "www.my-exercise-code.com" using code: NCWZFZB

Total 11

Standing Firehydrant Repeat 1 Time


Hold 30 Seconds
Start in a mini-squat position with band around
Complete 4 Sets
knees. Extend and externally rotate right hip,
stabilizing on the left leg. Keep pelvis level and Perform 1 Time(s) a Day
rotation coming from hip. You should feel this in
both glutes.

Eccentric Single Leg Squat Repeat 12 Times


Complete 2 Sets
1) Begin standing in front of a secure chair
Perform 1 Time(s) a Day
braced in front of a wall
2) Lift the unaffected leg
3) Bend at your hips sitting them back towards
the chair
4) Keeping your knee behind and in line with your
toes, squat down till your hips gently contact the
chair
5) Use both legs to stand back up.
6) Repeat

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Wall sits Repeat 1 Time
Hold 1 Minute
Stand against wall with feet about a foot in front
Complete 3 Sets
of you and hip width apart. Slowly bend your
knees until you come to a position that you can Perform 1 Time(s) a Day
hold for up to a minute. Pull you belly into your
spine, press your shoulders into the wall. Push
yourself away from the wall to come out of
exercise, as opposed to sliding up the wall
Feet facing outwards

Running Man Repeat 1 Time


Hold 1 Minute
Standing on left leg, bring right leg to 90 degrees
Complete 3 Sets
in front of you.
Perform 2 Time(s) a Day
Next, extend right leg behind you until you reach
a lunge position keeping weight on left leg.

Keep left leg in straight forward alignment.

Repeat sets on both legs.

Ball Bridge with Hamstring Curl Repeat 20 Times


Complete 3 Sets
Lie down on your back with your feet on the ball
Perform 1 Time(s) a Day
and your knees straight. Lift your hips off the
table and curl the ball towards your body.
Straighten your legs back out and lower your
body to the table.

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Thoracic Segmental Mobility Stretching Exercise Repeat 20 Times
Hold 2 Seconds
- Use a 6 inch foam roller for this exercise
Complete 1 Set
- Lay on it crossways, placing it on a stiff spot on
your spine
- Place your hands behind your head for support
and slowly lift your hips to increase the stretch on
your back

Perform the following option if directed by your


therapist

- Gently rock back and forth over the foam roller

Foam Roller - Achilles Tendon/Calf Perform 2 Time(s) a Day

Foam Roller Quads Perform 2 Time(s) a Day

Lie on the foam roller as shown. Keep the core


engaged for control of the upper body. Roll the
body over the roller from the pelvis to the top of
the knee.

Foam Roller Piriformis Perform 2 Time(s) a Day

Position the body on the foam roller as shown


with one leg crossed over the opposite knee. Tilt
the body over onto the hip the is crossed over.

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Foam Roller TFL Perform 2 Time(s) a Day

Place the foam roll on the side of the pelvis as


shown. Maintain core control while rolling the hip
over the roll with pressure on the muscles on the
front of the hip near the pelvic attachment.

Foam Roll Inner Thigh/Adductors Perform 2 Time(s) a Day

Start lying on your stomach, foam roll parallel to


your body. Bring your knee to hip height on the
foam roller, roll left and right to release the inner
thigh muscles.

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