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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