- πΊ 1. 02/08/22: 3 times a week
- a. Scapular Retraction: 12 reps, 3 s hold
- b. Band Side Stepping: 2 reps, for 10 – 15 feet, place band on ankles
- How to Properly Perform Lateral Band Walks – E3 Rehab
- c. Squats (to chair): 12 reps
- πΊ 2. 02/15/22:
- a. Step Up with March:
- Step-Up with March – Mana Performance Therapy
- Alternatives:
- Band Bridges (See 03/01/22 – a)
- or
- Lying Bridges with Leg Lifts – Bridge with Alternating Leg Lifts (Balanced Movement)
- b. Doorway Pectoralis Stretch with Head Tilt – 2 reps of 30 sec each
- The Doorway Pec Stretch UPGRADED – Precision Movement
- End-range activation sequence
- Inhale through the ribcage – 3D Deep Breathing
- Keep the abdominals tight and depress the ribcage. Prevent hyperextension of the spine
- c. Scalene Stretching – 2 reps of 30 sec each
- Best Scalene Muscle Stretch β Wizard of Health
- Tip away and extend back from grounded arm (Mark)
- πΊ 3. 03/01/22:
- a. Band Bridges – 2 reps of 15 secs
- Banded Glute Bridge For IT Band Syndrome | San Diego Chiropractic
- Engage Your Core and Squeeze Your Glutes.
- Do Not Arch Your Lower Back when you Press Up.
- Bring Awareness to these Muscles.
- b. Band Monster Walks: 2 reps, for 10 – 15 feet, place band on ankles
- Strengthening Exercise for ACL: Monster Walks with Theraloop at the Ankles
- Band Around Ankles (Mark)
- Keep Feet Wide (Mark)
- Forwards and Backwards
- πΊ 4. 03/22/22: 3 times a week
- a. Muscle Energy Technique:
- Left leg up, Right leg down.
- b. Quadratus Lumborum (QL) Wall Stretch (Side Bending):
- Furthest leg from wall is behind the other.
- c. Chin Tuck:
- πΊ 5. 03/29/22:
- a. Band Bicep Curls:
- b. Tricep Extensions:
- πΊ 6. 04/19/22:
- a. Band Rows:
- b. Band Straight Arm Pulldowns:
