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STRETCHES
1. STANDING QUAD STRETCH
While standing, flex the knee and grab the foot behind the body. The entire body should be strait, and you should be able to approximate the heel to the buttock. Attempt to keep the entire body strait without leaning forward or hyperextending the low back.
2. STANDING PSOAS STRETCH:
To stretch the left psoas, place the left foot on the ground and the right foot on a step. Lean into the elevated leg, then reach above the head and lean to the right. Avoid, arching the back. To increase the stretch, internally rotate the downside leg (point the toes to the middle).
3. STANDING HAMSTRING STRETCH
To stretch the left hamstring, place the left heel on an elevated surface like a stair or bench. Put your hands behind your back and lean into the elevated leg. Avoid rounding the low back, there is no need to reach for the toes with your hands.
4. STANDING CALF STRETCH:
Lean into the wall and support the body with the hands. To stretch the right calf, keep the right leg completely strait and the heel in contact with the ground and lean into the wall while bending the left knee
5. STANDING SOLEUS STRETCH
To stretch the right soleus, lean into the wall with the right leg behind the left leg. Bend the right leg and elevate the right heel slightly off the ground, you should feel a stretch slightly lower than the calf stretch.
6. PIRFORMIS STRETCH
To stretch the left pirformis, place the left ankle on top of the right knee. Then reach under the left leg and grab the right knee. Then gently pull the knee towards the body. You should feel a stretch in the gluteal region on the left.
7. ADDUCTORS STRETCH
To stretch the right adductor place the feet wider than shoulder width apart and lean directly to the left, while keeping the right foot in contact with the floor.
DYNAMIC KNEE STRETCHES
8. WALKING KNEE GRABS
With every step, elevate one knee, grab it and bring it towards the chest and hold for a count of one. With the next step repeat with the opposite knee.
9. CRADLE WALKS
With every step, grab the foot and ankle and lift it upwards. This will put a stretch in the gluteal region of the involved leg. With the next step, repeat with the opposite foot.
10. KNEE PULL-INS
While lying on the back, with the hips and knees bent, bring the knees together while keeping the soles of the foot in contact with the floor. Hold the stretch for 10 seconds
11. COMBO QUAD AND PSOAS STRETCH
To stretch the left quad grab the left ankle behind the body while the knee maintains contact with the ground. Then lean into the right leg. This can be performed in a mobilization fashion gently bouncing into the front leg.
12. REVERSE LUNGE WITH REACH
Stand with the hands clenched. Then step backwards into a lunge position with one foot. Then reach over and backwards the front foot. You should feel a stretch in the front of the body on the side that is stepped backwards.
13. COMBO IT BAND AND GLUTE STRETCH
Step with one leg behind the other as if you were reaching for the 8 o'clock position on the floor. Then drop down into a lunge position while grabbing the front knee. Pull the knee medially towards the opposite hip. You should feel a stretch on the outside of the front leg.
14. SIDE LYING I.T BAND STRETCH
Lay on the non-involved side. Then grab the foot of the upside leg and approximate it towards the butt. Then with the downside ankle, place it on top of the upside leg. Attempt to bring the upside knee towards the floor by pushing with the ankle.
MOBILIZATIONS
16. HIP ROCKER
Start in the 4 point position, then gently rock back approximating the heels to the buttocks. perform this with a neutral spine throughout, do not round the low back.
17. SPLIT STANCE ADDUCTOR MOBS
Start with one leg out to the side and the other leg bent. keep the outside foot in contact with the ground and put a gentle stretch into the groin.
STRENGTH EXERCISES
19. LYING HIP FLEXION
Lay on the back and raise one leg off the ground as high as it will go while maintaining a strait leg. Hold for a count of 3 and return to the starting position.
20. STANDING HIP FLEXION
Stand against the wall and lift one leg off the ground while bending the knee. Maintain a neutral spine throughout the movement.
21. SEATED HIP FLEXION
While sitting on an exercise ball or a chair, raise one leg off the ground and hold for a count of 3. Maintain a neutral spine throughout the movement.
22. SIDE LYING ABDUCTION
While lying on one side, lift the upside leg into the air. Make sure to keep the body totally strait, don't point the toes to the ceiling and don't bring the leg out in front of the body
ADVANCED EXERCISES
23. STANDING POSTERIOR GLUTE MED EXERCISE
Stand on one leg with the other leg bent and against the wall. Rotate away from the wall while keeping the leg in contact with the wall. You should feel the glutes firing on the downside leg.
24. STANDING EXTERNAL ROTATION WITH THERABAND
Attach a tube or theraband to a stationary object. Then stand on one leg and hold the theraband in the same hand as the downside leg. Then rotate towards the downside leg. You should feel the glutes on the downside leg firing
25. SINGLE LEG DEADLIFTS
Stand on one leg and let the opposite side arm dangle in front of the body. While keeping the downside leg strait, lean forward. The back should not round and the hip should act as if it were a hinge. This means the back and upside leg should form a strait line.
26. STANDING X WALKS
Stand with the theraband wrapped around the ankles and crossed at the knees. Then shuffle laterally. Lead with the heel and don't hike the hip up to initiate the movement. It should be a pure lateral motion.
27. SUPINE BRIDGE
Bring the pelvis off the ground by contracting the glutes but not arching the back. Once this maneuver has been mastered, lift one leg off the ground and straiten it while stabilizing with just one leg.
28. CLAMS
While lying on your side, separate your knees, while keeping the heels in contact with each other. Imagine there is a string between the outside of the hip and knee and you are trying to shorten it.
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