1. Initial Consultation – 12/27/22:
A. Evaluation Tests for Both Knees, Left Neck, and Right Shoulder:
B. Exercises:
a. Sleeper Stretch: 2 reps of 30 secs each.
b. Lacrosse Ball for Right Shoulder at the Back:
c. Terminal Knee Extension (Ball on Wall Squeeze): 10 reps of 5 secs each.
i. Using Pillow Behind Knee: @ 0.58s.
2. Second Session – 01/17/23 (Tues):
A. Exercises:
a. Cat Cow:
b. Thread the Needle – Mid Back Mobility Exercise:
3. Third Session – 02/17/23 (Tues):
A. Went through my Strengthening and Stretching Exercises:
a. Standing Up:
i. Gastrocnemius/ Soleus Stretch: Calf extended/Calf flexed. One leg forward, one leg backward.
ii. Standing Quad Stretch:
iii. Side lunge: to strengthen (tone) the inner thighs. (or Ball Squeeze Bridges while lying down).
iv. Standing Glute Stretch: Stretching of hip, glutes, and to improve balance.
v. Hamstring Stretch with foot on an elevated surface:
vi. Shoulder Cross Body Stretch:
vii. Tricep Stretch:
xiii. Upper Trapezius Stretch: for my right shoulder pain (3 stretches for this).
ix. Strap Internal Rotation Stretch: Right hand behind back, strap over left shoulder pulling right hand upwards.
x. Corner Pec Stretch: for my right shoulder pain.
b. Lying Down:
i. Sleeper Stretch (Session 2):
ii. Terminal Knee Extension (Session 2):
iii. Cat Cow (Session 2):
iv. Thread the Needle (Session 2):
v. Lacrosse Ball (Session 2):
vi. Ball Squeeze Bridges: to strengthen (tone) the inner thighs. (or Side lunge while standing up). Squeeze the ball first, then lift up and do the bridge.
vii. Foam Rolling the Hamstring / Calf / IT Band:
4. Fourth Session (03/02/23):
- Hamstring Foam Roller
- Hamstring Strap
- Split Squats
5. Fifth Session (03/09/23):
- Incline Press
- 3-way Biceps Curls (Palm Up, Palm Down, and Hammer).