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Clam Shell

Lie on your side with both knees bent to 90 degrees. Keep your ankles together and lift the upper knee toward the ceiling without rotating your trunk. Perform this exercise on both sides. 

Repeat 25 times.

Perform 1 set. 

Perform this exercise 2 times per day.


Bridging

Lying on your back with both knees bent lift your hips towards the ceiling while squeezing your glutes. Keep your hips elevated for 1 second and then slowly lower them back down.

Repeat 25 times.

Perform 1 set. 

Perform this exercise 2 times per day.


Kneeling Hip Flexor Stretch

Kneel down onto the knee of the involved leg, then drive your hips forward as shown. Try not to extend your back. You should feel a stretch in the front of the involved hip and thigh. 

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set on each leg. 

Perform this exercise 2 times per day. 


Standing IT Band Stretch

Stand next to a wall with your involved leg further from the wall. Cross your legs and lean towards the wall while bringing your arm overhead as shown until you feel a stretch in the involved hip. 

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Hamstring Stretch 3-Way

Lie on your back with your involved leg extended and your opposite leg bent as shown. Lift your involved leg using either your hands or a belt keeping your knee extended until you feel a stretch in the back of your thigh. Pull your involved leg to the left and to the right until you feel the stretch further toward one side of your leg. Hold each position (center, left and right) for 10 seconds. 

Repeat 5 times. 

Perform 1 set. 

Perform this exercise 2 times per day.


Hip Joint Capsule Stretch

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. 


Piriformis Stretch

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 1 set. 

Perform this exercise 2 times per day. 


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