were, HOME EXERCISE PROGRAM “wc S80 Rave sso Created by Ryan Markus, DPT, MTC, MS, ATG Nov 11th, 2022 view ees tw a ILIOTIBIAL BAND STRETCH WITH MULTI- LOOP STRAP -ITe Place a strap around your foot. While lying on Your back and leg up in front of you and knee Straight, bring your leg across midline for a Gentle stretch felt along your outer thigh. HIP FLEXOR / QUAD STRETCH WITH STRAP - THOMAS STRETCH Place a strap or belt around your foot as. shown. Bring the other end of the belt around your shoulder. If using a bel, you may need to link 2 belts together for extra length, While lying on a table or high bed, et the affected leg lower towards the floor. Next, gently pull on the strap to get your knee to bend until you feel a stretch on top of your thigh PIRIFORMIS STRETCH WITH MULTI-LOOP STRAP ‘on your foot. Pull on the strap to assist in raising your leg up for a stretch to the deep buttocks. Your knee and hip should be bent with extemal rotation of your hip as shown, Keep your target ieg straight to slightly bent the entire time, _ Video # WWBVAGOUG Tout Hold 30 Seconds Complete 3 Sets Perform 2 Times a Day Hold 30 Seconds Complete 3 Sets Perform 2 Times a Day Hold 30 Seconds Complete 3 Sets Perform 2 Times a DayPIRIFORMIS STRETCH MODIFIED 3 while lying on your back and leg crossed on top of your opposite knee, hold your knee with your opposite hand and bring your knee up and over across your midline towards your ‘opposite shoulder for a stretch felt in the buttock. 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. BRIDGING While lying on your back, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating ‘a "Bridge" with your body. “Video #WVTVZ7GYR Hold 30 Seconds Complete 3 Sets Perform Repeat 10 Times Hold 10 Seconds Perform Times a Day Repeat 10 Times Hold 5 Seconds Complete 3 Sets Perform 2 Times a DaySTANDING CALF STRETCH -GASTROC Hold 30 Seconds iar bystipdrg h fon oa valloroherls | coreermas bad rontof a wal 0 Slardy Object, Step forward with one foot and Perform 2iimes sey maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a straight knee during the stretch Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you. Move closer or further away from the wall to control the stretch of the back leg. Also you ‘can adjust the bend of the front knee fo control the stretch as well. STRAIGHT LEG RAISE - SLR Repeat 10 Times Hold 5 Seconds While lying on your back, raise up your leg with a straight knee. Keep the opposite knee bent Complete 2 Sets 5 with the foot planted on the ground. Perform 1 Times a Day HIP ABDUCTION - SIDELYING Repest 10 Times While lying on your side, slowly raise up your He 3 Seconds top leg to the side. Keep your knee straight Complete 3 Sets Perform 1 Times a Day ‘and maintain your toes pointed forward the entire time, Keep your leg in-line with your body. ‘The bottom leg can be bent to stabilize your body.Alternating PRONE HIP EXTENSION while lying face down with your knee straight, slowly raise your leg up off the ground. Maintain a straight knee the entire time. qiSeDHENAOC Oy HIP ADDUCTION - SIDE LYING ‘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 W2ZBYYNW Repeat 30 Times Hold 5 Seconds Perform 1 Times a Day Repeat 30 Times Hold 5 Seconds Perform 1 Times a Day