While sitting in a chair, slouch down bringing your chin toward your chest. From this position extend your involved knee as shown and pull your toes back towards your nose. Remember to stay in a range of motion where you do not feel symptoms.
Lying on your side, bend both knees. From this position lift your body up onto your elbow in a plank position as shown. While maintaining a plank position, lift your top knee off your bottom knee while keeping your ankles together.
Lying on your back with both knees bent, cross your involved leg over the other leg as shown. From this position, press town on your knee of your involved leg until you feel a stretch in the front of your hip.
Hold this position for 30 seconds.
Repeat 3 times.
Perform 1 set.
Perform this exercise 2 times per day.
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