1.
Glute Set
HOW TO: Begin by lying on your back. Slowly squeeze your buttock muscles together. Hold for prescribed amount of time, relax and repeat. Continue as directed.
Sets: 2
Reps: 10
Hold: 3 seconds
Times Per Day: 3
Supine Hamstring Stretch with Belt
HOW TO: Begin in sitting with the knee you intend to stretch straight. Place a belt around your foot and hold on with both hands. Lay back and begin lifting your leg up, keeping your knee straight. Use the belt to provide a comfortable stretch behind the back of your leg and knee. Hold as directed. Repeat as directed.
Sets: 1
Hold: 30 seconds
Times Per Day: 3
2.
3.
Glute Bridge
HOW TO: Lay with knees bent and both feet placed on the floor with arms at your sides. Tighten your abdominals by drawing your belly button in toward your spine. Keeping the stomach tight, lift your toes up, raise your hips off the surface by squeezing your gluteal muscles and pushing through your heels. Bring your hips up until your back is straight while maintaining the abdominal contraction. Lower your hips
back down towards table. Repeat as prescribed.
Sets: 2
Reps: 10
Hold: 3 seconds
Times Per Day: 3
Clamshells
HOW TO: Begin by lying on your side with the side you intend to exercise upwards. With your knees bent and feet together, slowly pull your knees apart, keeping your feet together. Hold as directed. Slowly bring your knees back together. Repeat as directed.
Sets: 2
Reps: 10
Hold: 3 seconds
Times Per Day: 3
4.
5.
Piriformis Stretch
HOW TO: Begin lying on your back with your legs straight. Lift the affected leg so that you can grasp your knee. Place the same side hand on the outside of the knee and your other hand on your shin. Perform the stretch by pulling with both hands towards your opposite shoulder. Do not let your leg rotate. You should feel a stretch in your glute area. Hold and repeat as prescribed.
Tip: Be sure to keep your opposite leg flat on the floor
Sets: 1
Hold: 30 seconds
Times Per Day: 3
Supine IT Band Stretch with Strap
HOW TO: Begin lying on your back on an exercise mat. Loop a belt around the foot, and hold the other ends in your hands. Use the belt to bring your straight as close to 90 degrees as you can while maintaining a comfortable position. Without moving your trunk and keeping the knee straight, use the belt to bring your leg across your body toward the opposite leg. You should feel a stretch in the outside of your hip. Hold as directed.
Sets: 1
Hold: 30 seconds
Times Per Day: 3