Scribd Logo
Upload

Welcome to Scribd!

  • 344 views

    Hip Flexor Phase 1 Rehab

    Uploaded by

    api-532952163
    The document provides a home exercise program for hip flexor phase 1 rehab consisting of 6 exercises: 1) seated marching, 2) squats - supported, 3) hip adduction squeeze - supine, 4) straight leg raise - SLR, 5) hip adduction - sidelying, and 6) half kneel hip flexor stretch. Each exercise provides instructions on how to perform the movement, number of repetitions and sets, and how often to perform it as part of a daily routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Hip Flexor Phase 1 Rehab

    Uploaded by

    api-532952163
    344 views2 pages
    The document provides a home exercise program for hip flexor phase 1 rehab consisting of 6 exercises: 1) seated marching, 2) squats - supported, 3) hip adduction squeeze - supine, 4) straight leg raise - SLR, 5) hip adduction - sidelying, and 6) half kneel hip flexor stretch. Each exercise provides instructions on how to perform the movement, number of repetitions and sets, and how often to perform it as part of a daily routine.

    Original Title

    hip flexor phase 1 rehab

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides a home exercise program for hip flexor phase 1 rehab consisting of 6 exercises: 1) seated marching, 2) squats - supported, 3) hip adduction squeeze - supine, 4) straight leg raise - SLR, 5) hip adduction - sidelying, and 6) half kneel hip flexor stretch. Each exercise provides instructions on how to perform the movement, number of repetitions and sets, and how often to perform it as part of a daily routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    344 views2 pages

    Hip Flexor Phase 1 Rehab

    Uploaded by

    api-532952163
    The document provides a home exercise program for hip flexor phase 1 rehab consisting of 6 exercises: 1) seated marching, 2) squats - supported, 3) hip adduction squeeze - supine, 4) straight leg raise - SLR, 5) hip adduction - sidelying, and 6) half kneel hip flexor stretch. Each exercise provides instructions on how to perform the movement, number of repetitions and sets, and how often to perform it as part of a daily routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Hip Flexor Phase 1 Rehab

    YOUR HOME PROGRAM


    Created by Nichole Reynolds, ATC, CSCS Jan 20th, 2021
    View videos at www.HEP.video
    Total 6 Page 1 of 2

    SEATED MARCHING
    While seated, lift your foot off the ground as your bend your knee.
    Lower back down and repeat on the opposite leg. Repeat this
    alternating movement. Video # VV3HRQ5UJ

    Repeat 10 Times
    Complete 3 Sets Perform 1 Times a Day

    SQUATS - SUPPORTED
    While standing with feet shoulder width apart and in front of a
    stable support for balance assist if needed, bend your knees and
    lower your body towards the floor. Your body weight should mostly
    be directed through the heels of your feet. Return to a standing
    position.

    Knees should bend in line with the 2nd toe and not pass the front
    of the foot. Video # VVKVLBJGE

    Repeat 12 Times
    Complete 3 Sets Perform 1 Times a Day

    HIP ADDUCTION SQUEEZE - SUPINE


    Place a rolled up towel, ball or pillow between your knees and
    press your knees together so that you squeeze the object firmly.
    Hold and then release and repeat. Video # VV53S4VKZ

    Repeat 8 Times Hold 3 Seconds


    Complete 3 Sets Perform 1 Times a Day
    View videos at www.HEP.video Created by Nichole Reynolds, ATC, CSCS Page 2 of 2

    STRAIGHT LEG RAISE - SLR


    While lying on your back, raise up your leg with a straight knee.
    Keep the opposite knee bent with the foot planted on the ground.
    Video # VVBVU5P69

    Repeat 10 Times
    Complete 3 Sets Perform 1 Times a Day

    HIP ADDUCTION - SIDELYING


    While lying on your side, slowly raise up your bottom leg towards
    the ceiling. Keep your knee straight the entire time.

    Your top leg should be bent at the knee and your foot planted on
    the ground supporting your body. Video # VV2ZBYYNW

    Repeat 10 Times
    Complete 3 Sets Perform 1 Times a Day

    HALF KNEEL HIP FLEXOR STRETCH


    While kneeling down on one knee, lean forward and bend your
    front knee until a stretch is felt along the front hip area of the
    knee-down side. Video # VV9R6CRWF

    Hold 20 Seconds
    Complete 2 Sets Perform 1 Times a Day

    You might also like