FMS squats FMS lunges FMS superman
Fish oil K tape GCM Broomstick stretches Bak balls
Glute med stretches – left only
Bridges – left side only, start with doubles Straight leg raises – left and right Piriformis stretches – right only
UT relaxation exercise Push ups
Quadratus lumborum stretches – right > left Piriformis stretches – left only Straight leg raise stretches – left > right
ROUTINE: 4 times a day for 1-2 weeks
Right calf stretch – 3 x 30 seconds Right groin stretch – 3 x 30 seconds Right buttock stretch while lying down, 3 x 30 seconds This supplement will reduce crunching sounds in knees 30 reps a day for 10 days in a row
Quadratus lumborum stretches
FMS lunges FMS supermans
Continue nerve stretches
Continue side lying quad stretches left only
monitor back muscle in the morning and stretch accordingly if tight
Frozen shoulder stretches