February 15, 2017 Week 1 Exercises February 15, 2017/ Jacob Stagnaro book your next appointment Exercises (3X10) PRONE HIP IR/ER Lie on your stomach and bend your affected leg to 90 degrees. From this position, rock your leg back and forth as shown. Repeat 50 times.Perform 1 set on each side. Perform 2 times per day. Exercises (2X10) PRONE PRESS UP Lying on your stomach, press your upper body up while keeping your hips down against the mat as shown. Hold this position for 5 seconds and then lower down. Repeat 10 times. Perform 2 sets. Perform this exercise 2 times per day. Exercises (2X10) FIGURE 4 STRETCH Lying on your back cross one foot over the other knee as shown. Place your hands behind your knee and bring both legs up towards your chest. Hold this position for 30 seconds. Repeat 3 times. Perform 2 times per day. Exercises (2X10) PIGEON STRETCH Starting in a pike position with your arms extended and feet on the ground, bring your involved leg under your body as shown until you feel a stretch in the glutes and hips on the involved side. Hold this position for 30 seconds. Repeat 1 time. Perform 1 set.Perform this exercise 2 times per day. How Was Your Workout? Checkbox * Select One Too Easy Just Right Too Hard Other Other Please Explain Thank you!