The program includes mobility and stability training and should be completed until you have been pain-free for 3 months. This is done by completing the program 1-3 times per. day until you have been free of pain and problems for 1 month. Then the program is to be done 3-5 times a week until you have been free of symptoms for 3 months.

The program should be done so that there are 2-3 repetitions of each exercise. This is best done by doing all the exercises once, and then starting over with a new set.

Hands and knees leg extension – 10-20 repetitions per side per set.. Focus on keeping the body, especially the back and hips stable while the leg moves back and forth maintaining contact with the floor.

Back stretch mobilization – Do this 2 x 15 times, with a 60 sec. break between. Keep your hips on the ground and let your back stretch backwards.

Hip and back rotation mobilization – Do this 2 x 15 times to each side, with 60 sec. pause.

Standing back muscle energy technique – Find a max stretch on your back. From here, push your back against the opposition of your hands without any visible movement. (Imagine trying to straighten up but being held back by the hands). After 7 sec. press into a new maximum stretch and repeat the exercise 3-5 times.

Front hip stretch with rotation and foot lift – 2 x 30-60 sec per leg, the break between each stretch should be 30-60sec.

Standing thigh muscle energy technique – Pull the leg to maximal stretch of the thigh, exert pressure with the foot against the hand for 7 sec. without any visible movement (i.e. a calm pressure held by the hand). Then move or pull the leg into a new deeper maximum stretch. Repeat 3-5 times.

Front chain stretch – stretch for 40-120 sec. per side.

Back chain stretch – stretch for 40-120 sec. per side.