Re-alignment squats Side planks Bike exercises FMS lunges Walking program Ta and pelvic floor exercises
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