07-05-13, 09:49 AM | |
Join Date: Jan 2003
Location: Western North Carolina
|
Here are the exercises the PT gave me:
1. planks on elbow for 30 seconds, followed by plank on side elbow on each side, each 30 seconds. Do this a total of 3 times. 2. side steps with firewalker band (small circular band). Take 2 steps to the right keeping tension on the band with knees slightly bent. Then take 2 steps to the left (keep feet hip width apart to wider). This is one rep...do 3 sets of 10 reps. 3. Stand on one foot and keeping torso straight (don't bend at the waist, but bend at the hip) reach down and touch the floor. Do 3 sets of 10 on each leg. 4. step ups on a 4-6 inch platform. Step up and lower down to the side, though don't actually touch down on the side and put your weight there. Also, 3 sets of 10 on each leg. HTH! |
07-06-13, 05:28 AM | ||
Join Date: Jan 2008
Location: S Coast of England, not far from Brighton.
|
Quote:
Thanks Emma |
|
07-06-13, 07:38 AM | |
Join Date: Jun 2012
Location: Netherlands
|
Her writing style didn't click with me (she might have shoulder issues from patting herself on the back so much). I found some of her theories interesting, but I use other foam rolling videos. I really like this one http://www.myyogaonline.com/videos/p...he-foam-roller. You can download it for less than 6USD (4 if you want the ipad version). Once you get the hang of it, you can spend extra time working the areas you need.
|
Tags |
piriformis syndrome |
|
|