Hips program lucy.physiapp.
com
PhysiApp code: rgtcmqzi
Vlad Popa
3 Sets / 10 Reps / 1 s hold
1. Kneeling hip adductor stretch
Kneel down with your hands under your shoulders and knees under your hips.
Stretch your affected leg straight out to the side.
Starting with your hip directly above your grounded knee, slowly move your
buttocks back towards your heel.
Return to the starting position and repeat.
Hold any positions where you feel a particular stretch.
Start slowly and half range only. As you warm up you can increase depth but only
as you're comfortable. Complete daily 3 x.
3 Sets / 10 Reps / 1 s hold
2. Sumo squat with adductor stretch
Stand up straight with your legs wide apart.
Turn your toes out to approximately 45 degrees.
Cross your arms over your chest.
Keeping your abdominals tightened, push your hips backwards and bend your
legs, sinking your hips down between your feet.
Ensure your knees travel out sideways over your toes as you do this.
Stop when your thighs are at a horizontal position.
Keep your back straight and your gaze directly ahead.
Push through one foot to straighten this leg, moving your weight onto the other
side.
You should feel a stretch down the inside of the straight thigh.
Move back to the central position and straighten your other leg.
Repeat this movement.
Start slowly and half range only. As you warm up you can increase depth but only
as you're comfortable. Complete daily 3 x.
3 Sets / 10 Reps
3. Pilates pelvic curl
Lie on your back in a neutral spine position.
Bend your legs, keeping your knees and feet parallel and at hip width apart with
your arms by your sides.
INHALE: no movement
EXHALE: draw the abdominals in and roll up, lifting your pelvis off the mat
INHALE: no movement
EXHALE: roll your spine down onto the mat
Roll your back up and down, articulating your spine vertebrae by vertebrae.
Maintain your knees parallel and do not allow them to open.
3 x daily.
Hips program (assigned on 29/05/2024) Page 1 of 2
Assigned by Sarah Yagmich, printed on 29/05/2024
1 Set / 1 Rep / 2 min duration
4. Hip adductor foam roll
Lay face down and place the foam roller "sideways" underneath the medial thigh.
Pull your hip towards you, and push it away from you creating a rolling motion.
Twice daily.
1 Set / 1 Rep / 2 min duration
5. Quadriceps foam roll
Lie on your front and place the foam roller underneath your leg.
Bend the opposite leg and bring it out to the side to help you move back and forth.
Roll the entire length of the thigh muscle, staying off the knee joint.
Twice daily.
Hips program (assigned on 29/05/2024) Page 2 of 2
Assigned by Sarah Yagmich, printed on 29/05/2024
