URL: https://library.theprehabguys.com/patient-portal/?

playlist=QCSQQ0XJ

NOTES:

STEP 1 STEP 2 FOOT ON WALL CALF STRETCH - STATIC

SETS: 2G/2D HOLD: 30\\\\\'\\\\\'

HOW: Standing with a wall in front of you, place the balls of your feet on the wall with one foot.
Keep the knee straight as you lean forward to hold the stretch for as long as prescribed, and then
relax.

FEEL: You should feel a stretch in your ankle and even underneath your foot You should also feel
your lower leg muscles working.

COMPENSATION: Keep the knee straight, don’t bend it.

STEP 1 STEP 2 ANKLE DORSIFLEXION STRETCH - CONTRACT-RELAX

SETS: 2G/2D REPS: 15

HOW: Kneel on the ground with the foot you want to stretch in front of you.While keeping your
forward foot flat on the ground, lean as far forward as you can without letting your heel come off
the ground. Hold that stretch in the calf for as long as prescribed. Staying in the same position,
push down into the ground with the balls of your feet without moving your foot or leg, hold that for
ten seconds. Finally, in the same position, try to bring your toes and foot off of the ground without
actually moving your foot or toes. Hold each rep for ten seconds and repeat this process as many
times as you wish.

FEEL: You should feel a stretch in your calf. You should also feel the muscles in your calf and
foot working.

COMPENSATION: Keep your knee over your toes as much as you can without lifting your heel off
of the ground. Your heel shouldn’t lift off of the ground at any point. Don’t move the toes as you
push into the ground or try to lift them off of the ground.

STEP 1 STEP 2 RUSSIAN BABY MAKER

SETS: 2 REPS: 12

HOW: Get set up in a standing position in your ideal squat stance and form. To begin the
exercise, bend forward and grab your toes/front of your shoes with your hands. Then pull yourself
down towards the ground with your arms until you’re at the bottom of your squat. While still
holding onto your feet, lift your chest up, hold this position for a moment (take a breath) then
reverse the motion and return to starting position. Repeat.

FEEL: This should feel like a lower body and core workout to hold the squat position. You may
feel a stretch in your hamstrings as you pull yourself down to the ground, if you cannot tolerate it
let your knees bend as you reach for your toes.

COMPENSATION: Do not hold your breath, you should be able to breathe at the bottom of the
squat while holding your feet and keeping your chest up. Follow along with the video for other tips
and tricks.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing
exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
STEP 1 STEP 2 DEEP SQUAT HIP PRYING
SETS: 2G/2D REPS: 15

HOW: Get set up in a standing position in your ideal squat stance and form. To begin the
exercise, squat down as low as you can and hold the bottom of the deep squat position. Then with
your arms and elbows positioned on the inside of your thighs, one at a time try to rotate your
hip/knee out as far as you can and push against your thigh with your elbow to help. Hold the end
position for a moment, then return to starting position and repeat on the opposite side. Repeat.

FEEL: This should feel like a groin and hip stretch. You will also feel your glutes and deep hip
rotator muscles working as you try to rotate your hip out.

COMPENSATION: Do not lose the deep squat position, do not excessively shift your weight, do
not lose balance.

STEP 1 STEP 2 FOOT PLANTAR SURFACE SELF MASSAGE - LACROSSE BALL

SETS: 2G/2D HOLD: 60\\\\\'

HOW: Get set up seated with a firm object that can roll back and forth positioned under your foot.
Roll the object back and forth along your arch from the base of your heel bone to the balls of your
feet. Apply your desired level of pressure that you can tolerate, however don’t cause intolerable
pain. You can roll it back and forth, side-to-side, or change the angle as desired and work on any
area that you want along the bottom surface of your foot.

FEEL: This should feel like a massage and soft tissue work along the base of your foot.

COMPENSATION: Follow along with the video for tips and other instructions.

STEP 1 STEP 2 SUPINE HAMSTRING STRETCH - STRAP

SETS: 2G/2D HOLD: 30\\\\\'\\\\\'

HOW: Use a stretch strap, bath towel, or bed sheet. Wrap it around the arch of your foot, then lay
down on your back in a relaxed and comfortable position. Keeping your leg completely relaxed,
use your arms to pull the strap.

FEEL: You will feel a gentle stretch behind your thigh and/or knee.

COMPENSATION: Try to keep your knee straight as you pull on the strap to ensure a good
stretch.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing
exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
STEP 1 STEP 2 90/90 HIP LIFT OFF
SETS: 2G/2D REPS: 10

HOW: To begin this exercise, start in a seated position with knees bent and the toes of your front
leg touching your back legs knee. From here, squeeze your glutes and push your hips forward as
you shift your weight onto your knees to a kneeling position. Pause for the given amount of time
and return to the starting position.

FEEL: You should feel a comfortable stretch in both hips with the performance of this exercise
from the starting position to the ending position.

COMPENSATION: Avoid uncomfortable pinching in the hips by propping your hips up on yoga
blocks or adjusting your knee positioning as needed.

STEP 1 STEP 2 COUCH STRETCH - DYNAMIC

SETS: 2G/2D HOLD: 30\\\\\'\\\\\'

HOW: Begin in a half kneeling position with your back foot planted on an elevated surface such as
a chair or couch. From this position, tuck your pelvis and shift your weight forward onto the front
foot, pause, and rock your weight back.

FEEL: You should feel a comfortable stretch in the front of your hip of the knee that is planted and
a stretch in the back of the leg of the foot that is in front. COMPENSATION: Keep your pelvis
tucked as you perform this exercise and do not let your back arch

STEP 1 STEP 2 FACE THE WALL SQUAT

SETS: 1 REPS: 10

HOW: Start by facing a wall. Stand as close as you can to it with your feet up against it spread
about shoulder width and your toes slightly facing outward. Raise your arms up overhead. Use
your core and hip muscles to pull your hips straight down as you lower your body into a squat
bending your knees while keeping your arms up overhead. Go as low as you can, then push into
the ground with your heels and return to the starting position.

FEEL: You should feel your lower body muscles working as you squat down. You should also feel
your core and shoulder muscles working trying to stabilize your upper body.

COMPENSATION: Keep your arms overhead, don’t drop them down. Stay as close to the wall as
you can.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing
exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
STEP 1 STEP 2 HIP CARS - SIDE LYING, IN FLEXION
SETS: 2G/2D REPS: 12

HOW: Begin by lying on your side with the leg you want to exercise on top and the lower leg bent
on the ground. The knee can be straight out from the hip. The bottom arm can be supporting your
head, and the top arm can be bent with your hand on your hip. Keep your hips facing forward
parallel to the ground. While keeping the knee straight and parallel to the ground, raise the top leg
up and slightly move it forwards in front of you. From here, rotate your foot back and forth to point
down to the floor and then up to the sky.

FEEL: You should feel the hip muscles on the side and front working to rotate the leg and hold it
up.

COMPENSATION: Keep the knee straight, don’t bend it. Don’t let your leg drop down as you
rotate your hip.

STEP 1 STEP 2 SCORPION STRETCH

SETS: 2G/2D REPS: 12

HOW: Begin by lying on your stomach with your arms straight out to the side. Keep your upper
half on the ground as you lift one leg up and over the other leg tapping the toe, and returning.
Alternate each leg going back and forth for the prescribed amount of reps.

FEEL: You should feel your low back and hips stretch.

COMPENSATION: Try to keep from your belly button up on the ground as you twist up and over
with each leg.

STEP 1 STEP 2 HIP 90/90 INTERNAL ROTATION STRETCH - DYNAMIC

SETS: 2G/2D REPS: 15

HOW: Begin in a seated position with one leg in front of your with your knee bent and your lower
leg on the ground. The other leg is bent at the side. From here, rotate towards the side leg and
slowly return back to the starting position. Repeat for the prescribed amount of reps.

FEEL: You should feel a stretch in your hips.

COMPENSATION: Make sure your legs are in the proper starting position. Keep your chest up as
you lean to the side.

STEP 1 STEP 2 FROG STRETCH - WINDMILL

SETS: 2G/2D REPS: 12

HOW: Start with your knees on the ground spread in a wide position. Use your hands to push your
hips back towards your heels. Once you feel a good stretch in your groin, lift one arm off of the
ground and rotate it up towards the sky and hold that stretch for as long as prescribed. Repeat on
the other side.

FEEL: You should feel a stretch in your inner thigh muscles and your mid back muscles.

COMPENSATION: Make sure your knees are spread apart, not close together.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing
exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
STEP 1 STEP 2 DOWNWARD DOG
SETS: 2 REPS: 10

HOW: Start in the push up position with your hands directly underneath your shoulders and your
legs straight back with your toes pushing into the ground. Push the ground away from you and lift
your hips into the air. Hold that stretch as long as prescribed and return to the starting position.

FEEL: You should feel a stretch in your low back. You should also feel your shoulder muscles
working.

COMPENSATION: Keep your legs straight as you lift your hips up, don’t bend your knees. Keep
your elbows straight as you push away from the ground.

STEP 1 STEP 2 LUNGE WINDMILL - ALTERNATING

SETS: 2G/2D REPS: 10

HOW: Lunge forward with one leg. As you lunge forward, bring both hands down and place your
palms on the ground next to the foot. Maintaining the lunge position, take one arm and rotate it up
twisting your mid back. Repeat with the other arm before returning to the standing position to
lunge with the opposite leg.

FEEL: You should feel the muscles in your thigh and glute working as you lunge. You should also
feel a stretch in muscles in your mid and low back as you rotate to each side.

COMPENSATION: Make sure to lunge forward, not at an angle.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing
exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.