Lie on your back with your involved leg extended and your opposite leg bent as shown. Keeping your involved knee straight, lift your leg towards the ceiling until it is at the same level as the uninvolved side then slowly lower it back down to the mat.
Lie on your side with your knees extended and prop your upper body up on your elbow. From this position lift your hips into a plank position. Maintaining the plank position bring your upper knee towards your chest and then extend your leg back behind your body as shown.
Lie on your back with one leg elevated on a step. Lift the opposite leg until it is even with the elevated leg. From this position lift your hips into a bridging position. Repeat 10 bridges from this position. On the 10th repetition keep your hips elevated for a count of 10 seconds. After 10 seconds, continue to keep your hips elevated and drop your foot down to tap the ground 10 times. You may follow along with the video if needed.
Lie on your back with both knees bent. Pull one knee toward your chest as shown. Lift the toes off the table on the opposite foot and lift your hips toward the ceiling and then slowly lower your hips back to the table.
Standing on one foot and keeping both knees extended move the opposite leg straight back behind you, diagonally and straight out to the side. Try to keep your spin in neutral position and only use your hip for the movement. Remember to keep both knees extended during this exercise.
Lie on your back with strap wrapped around the involved foot and bring the involved leg off the edge of the table or couch as shown. Grab the strap with your hand and pull until you feel a stretch on the front of your involved thigh.
Lie on your side with a pillow under your side and both knees bent to 90 degrees and a band wrapped around your knees as shown. Keep your ankles together and lift the upper knee toward the ceiling without rotating your trunk. Perform this exercise on both sides.
Get onto all fours. From this position keep your hands under your shoulders and your knees under your hips and lift one leg and the opposite arm as shown. Hold this position for 5 seconds. Make sure to keep your back straight and your hips squarely over your knees.
Lying on your back with both knees bent, cross your involved leg over the opposite as shown. From this position, grab your knee with your hands and pull it toward your opposite shoulder until you feel a stretch in your involved hip.
Hold this position for 30 seconds.
Repeat 3 times.
Perform this exercise 2 times per day.
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