5 Home Exercise Strategy

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TFL Self Stretch – Standing

in 2 Movement Tests Lower Quarter, 4 Manual Therapy Strategies, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, All Manual Therapy, Hip EXT Firing Pattern, Self Stretch, Supine Heel slide

TFL Self Stretch – Standing

TFL Self Stretch – Standing

To Stretch the Right TFL:

  • The patient is instructed to place the right leg toed in (internally rotated) while keeping the hips square. Then they step over the right leg with the left leg.
  • Keeping the right foot flat on the floor the patient is instructed to shift the hips towards the wall as far as possible and attempt to rotate the pelvis to the right to externally rotate the right hip while maintaining internal rotation of the right tibia.
  • The patient should report feeling a stretch along the outside or lateral portion of the right hip/thigh.
  • They maintain the stretch for 30 seconds and repeat 2-3 times.

TFL Self Stretch – Kneeling

in 2 Movement Tests Lower Quarter, 4 Manual Therapy Strategies, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, All Manual Therapy, Hip EXT Firing Pattern, Self Stretch, Supine Heel slide

TFL Self Stretch – Kneeling

TFL Self Stretch – Kneeling

To Stretch the Left TFL:

  • The patient starts in half kneeling with a pillow or towel under the left knee and the hip externally rotated (foot turned in). Their right hand may be placed on a chair or against the wall for balance.
  • Have them place their left hand on their left buttocks. They are instructed to tighten the left buttocks muscle and tuck the hips under (12:00). They draw the belly button in and keep the shoulders centered over the hips so that they don’t arch the back.
  • Instruct the patient to translate their hips to the left while maintaining a strong buttocks contraction and posterior pelvic tilt.
  • The patient should report feeling a stretch on the outside or lateral portion of the left thigh.
  • They hold the stretch for 30 seconds 2-3 times or use a series of isometric contract/relax stretches repeated several times.
  • Then instruct the patient to switch sides and repeat on the right side.

Stretch the Left Iliopsoas

in 2 Movement Tests Lower Quarter, 4 Manual Therapy Strategies, 5 Home Exercise Strategy, Active Trunk Rotation, All Home Exercises, All Manual Therapy, Manual Stretching, Self Stretch, Supine Heel slide

Stretch the Left Iliopsoas

To Stretch the Left Iliopsoas:

  • The patient starts in half kneeling with the left knee placed on a towel or pillow on the floor with the hip internally rotated and the right hip and knee flexed to 90º. Their right hand may be placed on a chair or against the wall for support.
  • Have them place their left hand on their left buttocks. They are instructed to tighten the left buttocks muscle and tuck the hips under (12:00). They draw the belly button in and keep the shoulders centered over the hips so that they don’t arch the back.
  • Instruct the patient to use their right leg to pull the pelvis forward leading with the front of the left hip. They should feel a stretch in the front of the left leg/thigh. Further stretch can be obtained by maintaining this stretch position and side bending the trunk away (toward the right).
  • They are instructed to hold the stretch for 30 seconds 2-3 times or perform a series of isometric contractions attempting to pull the left hip forward for 5-7 seconds then relaxing and stretching further.
  • Then have the patient switch sides and repeat with the right leg.

Unilateral Prone Press Up

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Hip ABD Firing Pattern, Pelvic Clocks, Self-mobilization, Supine Hip ABD and ER

Unilateral Prone Press Up

Unilateral Prone Press Up

To mobilize the left sacral base for anterior nutation:

The patient is lying on their stomach with their right leg off the side placing their right foot flat on the floor.

Their left leg is turned out (externally rotated) so that the inside of their left foot is resting on the table.

With their hands placed under the shoulders they try to straighten their elbows and press up as far as possible.

Instruct them to hold this position momentarily and repeat 8 to 10 times.

For Restricted Anterior Nutation of the R Sacral Base limiting Pelvic Rotation towards 3 o’clock the patient performs the above exercise with the L foot on the floor and the R leg on the table and externally rotated.

For Restricted Anterior Nutation of the L Sacral Base limiting Pelvic Rotation towards 9 o’clock

Prone Press Ups

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Hip EXT Firing Pattern, Pelvic Clocks, Self-mobilization

Prone Press Ups

Prone Press Ups

To mobilize an FRS dysfunction and increase lumbar extension:

The patient is lying on their stomach with their hands placed under their shoulders. The patient is instructed to attempt to press up using only their arms and not their back muscles.

They try to keep their hips resting on the table as they straighten their elbows as far as possible. Instruct them to bring their shoulders down and back as they press up.

Repeat 10 times.

Side Gliding in Standing Facing the Wall

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Pelvic Clocks, Self-mobilization

Side Gliding in Standing Facing the Wall

Side Gliding in Standing Facing the Wall

For treatment of an FRS Right:

The patient is standing facing the wall with the feet approximately three feet away from the wall. Instruct the patient to shift their hips to the right and hold this shift as they drop their hips straight forward towards the wall on and off 10 times.

Make sure that the patient introduces the side shift first before extending their spine and that they maintain this shift throughout the exercise.

Side Gliding in Standing Against the Wall

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Pelvic Clocks, Self-mobilization

Side Gliding in Standing Against the Wall

Side Gliding in Standing Against the Wall

For treatment of an FRS Right:

Have the patient place their feet 2 to 3 feet away from the wall with their right shoulder and forearm resting against the wall. Make sure that their forearm blocks the rib cage.

Instruct them to place their left hand on their left hip and push their hips towards the wall as far as they can. Have them hold for 5 seconds then release.

Repeat 8 to 10 times.

Standing Pelvic Clocks

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Hip ABD Firing Pattern, Pelvic Clocks, Self-mobilization

Standing Pelvic Clocks

Standing Pelvic Clocks

The patient is standing facing a wall with their hands on the wall at about shoulder height and their feet hip width apart. Instruct the patient to imagine that they are standing on a clock on the floor such that when dropping the hips towards the wall they are moving towards 12 o’clock. Moving the hips forward and to the right is movement towards 1-2 o’clock and moving the hips forward and to the left is movement towards 10-11 o’clock.

They are instructed to drop their hips toward the wall then circle around from 12 to 3 and from 12 to 9.

They move in both a clockwise and counterclockwise direction, maintaining extension of their spine. They can focus on movement towards 1-2 o’clock to self mobilize for an FRS R or towards 10-11 o’clock to self mobilize for an FRS L.

They repeat the prescribed movement 10 times.

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