The program should be repeated for 2-4 sets of each exercise and be implemented 2-5 times per week. We advise doing all 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 – Perform the exercise 2 x 15 times, with a 60 sec. pause. Hold the hip in the ground and let the 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 the 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 slightly into a new maximum stretch. Repeat the exercise 3-5 times.
Front hip stretch with rotation and foot lift – Hold the stretch 2 x 30-60sec per leg, the break between each stretch should be 30-60sec.
Standing thigh muscle energy technique – Pull the leg out to the maximum stretch of the thigh and from here press the foot into the hand for 7 seconds with no visible movement (use a calm and easy pressing of the foot into the hand). The leg is then pulled back a bit further into a new maximum stretch of the thigh and the exercise is repeated 3-5 times.
Front chain stretch – Hold the stretch 40-120sec per side
Back chain stretch – Hold the stretch 40-120sec per side
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