HIP/BACK MOBILITY PROGRAM (PHASE 1)
The Performance Rehab Co.
This program is based on common findings among athletic individuals partaking in sport or gym based programs that present with low back and pain pain.
The program is designed to target the common areas that are tight or limited leading to compensations and overloading of the lower back & hip.
This is a guide and you should consult your doctor or practitioner before undertaking exercise.
Programs do not replace clinical expertise and diagnosis which is paramount to correct rehabilitation.
If you have an acute injury consult your physical therapist.
A1
Quad Myofascial Release
1 x 2:00
A2
TFL self release
1 x 2:00
A3
Banded Hip Distraction + Lumbar Roll
1 x 2:00
A4
Tx extension over ball
1 x 10 @ 11.02 kg
B1
Incline Pigeon Stretch + Tx Rotation
2 x 10
B2
Adductor stretch + Assisted Tx Rot
For Completion
C1
90:90 Hip Lift + Adductor Squeeze
2 x 10
C2
Bent Knee Side Plank Hip Abduction (mini band)
2 x 20
C3
Wall Reference Split squat
2 x 10
A1
banded Lat Stretch
1 x 10
A2
Banded Anterior Hip Mobilisation
1 x 2:00
A3
Band Assisted 90/90 Hip Stretch
1 x 10
A4
Tx rot + adductor squeeze
1 x 20
B1
Half kneeling hip Abduction Iso
3 x 4
B2
Glute bridge Iso + Hip flexion
3 x 10
C1
Half Kneeling Band Rotation
3 x 10
C2
Bird Dog + Band Pull
3 x 10
C3
Side Plank Hip Dip Feet Elevated
3 x 10
A1
Quad Myofascial Release
1 x 2:00
A2
TFL self release
1 x 2:00
A3
Banded Hip Distraction + Lumbar Roll
1 x 2:00
A4
Tx extension over ball
1 x 10 @ 11.02 kg
B1
Incline Pigeon Stretch + Tx Rotation
2 x 10
B2
Adductor stretch + Assisted Tx Rot
For Completion
C1
90:90 Hip Lift + Adductor Squeeze
2 x 10
C2
Bent Knee Side Plank Hip Abduction (mini band)
2 x 20
C3
Wall Reference Split squat
2 x 10
A1
banded Lat Stretch
1 x 10
A2
Banded Anterior Hip Mobilisation
1 x 2:00
A3
Band Assisted 90/90 Hip Stretch
1 x 10
A4
Tx rot + adductor squeeze
1 x 20
B1
Half kneeling hip Abduction Iso
3 x 4
B2
Glute bridge Iso + Hip flexion
3 x 10
C1
Half Kneeling Band Rotation
3 x 10
C2
Bird Dog + Band Pull
3 x 10
C3
Side Plank Hip Dip Feet Elevated
3 x 10
A1
Quad Myofascial Release
1 x 2:00
A2
TFL self release
1 x 2:00
A3
Banded Hip Distraction + Lumbar Roll
1 x 2:00
A4
Tx extension over ball
1 x 10 @ 11.02 kg
B1
Incline Pigeon Stretch + Tx Rotation
2 x 10
B2
Adductor stretch + Assisted Tx Rot
For Completion
C1
90:90 Hip Lift + Adductor Squeeze
2 x 10
C2
Bent Knee Side Plank Hip Abduction (mini band)
2 x 20
C3
Wall Reference Split squat
2 x 10
