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 you back with one knee bent. Using a strap or belt around your involved leg, lift your knee towards your chest keeping your knee slightly bent. From this position pull your toes towards your nose as shown 5 times. You should not feel numbness or tingling into the foot.
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.
Lie on your back with both knees bent and feet together. Spread your knees wide and lift your hips off of the table as shown. With your hips elevated walk your feet out to slowly lower your hips back to the table.
Lie on your side with both knees bent to 90 degrees. Perform a kegel contraction and hold the contraction while your leg is moving. Keep your ankles together and lift the upper knee toward the ceiling, keep your upper knee elevated toward the ceiling and bring the lower knee up to meet the upper knee as shown. Keep the upper elevated throughout the exercises and only move the lower knee.
Lie on your back and bring the involved leg off the edge of the table or couch as shown. Grab the knee on the uninvolved leg and pull it towards your chest until you feel a stretch on the top of the involved hip and thigh.
Lying on your back with both knees bent, lift your hips into a bridge position. From this position kick one leg straight, followed by the opposite leg and then lower your hips back to the table as shown.
With a band wrapped around your ankles, lie on your stomach and bend both knees to 90 degrees as shown. From this position keep your knees together and spread your feet apart against the resistance of the band.
Repeat 25 times.
Perform 1 set.
Perform this exercise 2 times per day.
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