Hip, Knee and Leg Mobility | Weeks 01-03
PROGRAM STAGE PRE-REQUISITESTo enter this program you must:
1) Have minimal pain and/or symptoms that are not constant in your hip, knee or leg region; 2) Consult your Physiotherapist and/or Physician before you commence this program if you have constant pain, inflammation or an injury that is undiagnosed, and; 3) Have no pain referral into the leg(s), no pins and needles (parathesiae) in the leg(s), and no numbness (anaesthesiae) in the leg(s). |
Program InstructionsWelcome to the first stage of this intensive 8 week program. You will see that with this stage as well as the other stages there are two sets of mobility exercises. In Set A, there are 8 exercises which focus on the hip region. This is because the hip is priority before you get into the leg muscles. It is easier and makes more sense to start with mobility higher up the 'chain' first, and then progress down. Set B is about the thigh, knee, calf and ankle. With both Sets, use the mobility tools for each area before the stretches for each area. You should always aim to use the foam roller or trigger point ball (whatever is prescribed) BEFORE the stretches. It makes it easier to stretch the muscle if you have worked on mobilising and loosening up the soft tissue components first. For example in Set A, the foam roller for the hip flexors is before the hip flexor stretch.
In this stage, Set A starts with relatively easy Glute and Hip flexor foam roller and mobility stretches, which are the first essential stretches as they are the 2 major muscle groups, for the front and back of the hip. We also introduce hip FLEXION external rotation (ER) stretches which help improve the range of movement of the hip into flexion and external rotation, which is so important for squatting and general crouching and lifting movements. It also catches the hip flexor again and the groin in ways other stretches don't. In Set B, the quadriceps, hamstrings and calves are addressed with simple entry level foam roller and stretching work. Both Set A and Set B will progress in difficulty through the next stages. Special NotesDo not do both Set A and Set B on one day. You should alternate Set A and Set B each day, so you complete 5 sets across the week (in 7 days). With Set A three times per week and Set B two times per week - you will complete the week over 5 days with 2 days off. You can choose when to take the 2 days - it may depend on your other training, time constraints and work or life commitments. Tip: Don't do 5 days straight. Always break it up with a rest day in there somewhere.
This stage is 3 weeks, but if you are struggling for time each day and in the week, push it out further to 4 or 5 weeks if need be. Don't attempt to do more than what is prescribed or try to do it all in less than 3 weeks. You need time for the tissues to adjust, and doing 8-9 stretches per day is a task in its own! |
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