Disclaimer: This post is NOT medical advice. These are exercises and stretches were setup for MY body issues by a fully licensed athletic therapist. The instructions and videos contained within are in no way to be a substitute for proper counselling from YOUR medical physician. Please consult your medical physician BEFRORE you consider beginning to adapt my exercises and stretches routine … or any other exercise program.
As I have already stated, my athletic therapist started working with me a few years ago now, and has been able to get me worked up and into the following routine. I did NOT start off with this routine. It took many months to get to this… so here goes.
1.) Child Pose
2.) Lazy Pushups
3.) Knees to Chest
4.) Resistance Band Straight Leg Raise
5.) Band Resisted Clam Shell Exercise
6.) Shoulder Bridge Lift
7.) Lateral Step Ups
8.) Forward Set Ups (discontinued doing this in early 2019)
9.) Calf Stretch Using Stairs
10.) Wall Squats with Fitness Ball
11.) Bridge Plus Knee Flexion
12.) Shoulder Ball Bridge and Leg Raise
13.) Runners Leg Lunge Stretch
14.) TFL Stretch
15.) Piriformis Muscle Stretch
16.) Groin Muscle Stretches
17.) Groin Stretch No. 2 (Butterfly)
18.) Laying Hip Flexor Stretch
19.) Leg and Buttock Stretches
20.) Hamstring Stretch
21.) Stretch Glutes
1.) Child Pose (stop at the 15 seconds into this video) – hold for 30 seconds and interchanged with the Lazy Pushups.
2.) Lazy Pushups – 3 sets of 10 lazy pushups interchanged with Child Pose
3.) Knees to Chest – 3 sets of 12 knee ups (6 per knee) with a 30 second wait in between
4.) Resistance Band Straight Leg Raise – 3 sets of 12 for each leg using a red band, with a 30 second wait in between EACH set
5.) Band Resisted Clam Shell Exercise – 3 sets of 12 for EACH leg using a red band, with a 30 second wait in between EACH, as I stay on one side until the 3 sets are complete and then I roll over and start the other side.
6.) Shoulder Bridge Lift – 3 sets of 12 each with a 30 second wait in between EACH set
7.) Lateral Step Ups – using my stairs, standing sideways (hands on the wall), facing the wall, I do 3 sets of 12 per leg, switching between legs each time.
8.) Forward Set Ups – (discontinued doing this early 2019) Sorry, I have yet to find a video for this one, yet.
Again, using my stairs, standing sideways, one foot on one step while the other foot is one step lower.
Start with the right leg; right foot forward so your toes are nearly to the side of the step, while your left foot heel is near the back of the next step down. Left arm on the wall in front of you. With your leg muscles relaxed, quickly tap the muscle on the inside of your left leg just above the knee 4 times. Using your leg muscles only, move up and forward toward the wall, placing your right hand on the wall in front of you in order to maintain balance, while keeping your right leg straight, and your foot dangling. Your left leg should also be straight once you are standing up right. Then carefully move back into the starting position, and repeat 12 times, then switch legs.
The tapping on the inside muscle of my left leg has helped my left knee cap to stop dislocating but I do NOT tap the same muscle on my right leg simply because there is no issue with my right knee cap at this moment in time.
9.) Calf Stretch Using Stairs – using my stairs, I usually do one leg at a time, hold for 30 seconds then switch feet, for 3 complete sets.
10.) Wall Squats with Fitness Ball– using my Styrofoam roller pressed firmly between my knees (NO dumb bells for me), and do 3 sets of 12 squats with a 30 second rest between sets.
11.) Bridge Plus Knee Flexion – keeping my hips off the floor, doing this 12 times for 3 sets with a 30 second rest between sets.
12.) Shoulder Ball Bridge and Leg Raise – once in position, doing leg raises to the count of 12 with a 30 second rest in between 3 sets.
13.) Runners Leg Lunge Stretch – holding each leg stretch for 30 seconds, alternating each leg for 3 sets.
14.) TFL Stretch – Have yet to find a video for this one too, yet.
Kneeling on left knee, right leg in a squat position with that foot out sideways from your body.
With left arm up straight up, stretch bending your waist sideways to the right as far as you possibly can and then hold for 30 seconds.
Then switch legs and do the same for the other side, by kneeling on your right knee, left leg in a squat position with that foot out sideways from your body. With your right arm up straight, stretch bending your waist sideways to the left as far as you possibly can and hold for 30 seconds.
You should feel muscles stretch, on the side you are stretching. I do these for 3 sets daily.
15.) Piriformis Muscle Stretch – Each leg held (like shown in the video below) for 30 seconds, alternating each leg for 3 sets.
16.) Groin Muscle Stretches – also known in MY case as the extremely modified Frog Pose, which is a simple yet intensive pose that can help alleviate back pain.
Kneeling on both knees, I place my knees as far apart as possible, then bending slowly forward, all the way to the floor where I remain for 30 seconds. Then back upright again and relax for 30 seconds before beginning this stretch again… doing 3 sets.
17.) Groin Stretch No. 2 (Butterfly) – though I cannot stretch out as far as the female in this video, I start in this position, letting my legs sit out as far as they can (my left leg is my issue). Then I place my elbows where the lady has her wrists, and I push outward as far as I can comfortably manage to, holding that position for 30 seconds with a 30 second rest before starting the next stretch… doing 3 sets.
18.) Laying Hip Flexor Stretch – holding each leg at the ankle with my hand rather than a band, I use the foot from my opposite leg to push back the bent leg from just above the knee, as far as I possibly can and hold for 30 seconds and then alternate the leg, doing these for 3 sets.
19.) Leg and Buttock Stretches – (stop video at 3:17 minutes in) Doing this stretch holding for 30 seconds, then alternating legs and repeating doing 3 sets daily.
20.) Hamstring Stretch – I do mine sitting on the sofa sideways, with one leg held out flat while the opposite leg is bent with the foot on the floor. When bending forward, keeping the knee of my straightened leg as flat as possible, while keeping my back as straight as possible and holding that position for 30 seconds, alternating legs, for 3 sets.
21.) Stretch Glutes – Doing this, I hold each stretch for 30 seconds, alternating legs for 3 sets.
And I’m DONE for the day!