Boost Physio Client: Ben Banks

16 Parson Street hep.physiotec.ca

Hendon, London Username : FDNV776DVQ7W64T
NW4 1QB Password : Gs04tXiMJwBN2jx
020 8201 7788 Back 4
http://www.boostphysio.com

Notes:

1- Stretching glutes - Repetition:3 / Frequency:2 x day / Hold:30 seconds

Lie on your back with your knees bent, place one foot (affected side) over the opposite
knee.Grab behind the leg that is on the ground with your hands and pull it toward you until you
feel a gentle stretch.Maintain the position and relax.Push on your knee to increase the
stretch.As an alternative, lie in front of a wall and use the wall to push your foot if you have
trouble reaching the back of your leg.

2- Sciatic nerve glide - Repetition:10 / Frequency:morning and night

Lie on your back and lift the involved leg to 90 degrees, keeping the knee bent. This will be the
starting position.
Bend and straighten your knee
Do not take to pain
Do not pull your foot towards you as in the picture

Page 1/5 Prepared by: Helen Real

© Physiotec 1996 - 2019. All rights reserved. Prepared on: March 12, 2018
 Boost Physio Client: Ben Banks
16 Parson Street hep.physiotec.ca
Hendon, London Username : FDNV776DVQ7W64T
NW4 1QB Password : Gs04tXiMJwBN2jx
020 8201 7788 Back 4
http://www.boostphysio.com

3- Cat and dog stretch - Repetition:10 / Frequency:Daily

Start on all fours with your back straight, hands under the shoulders and knees under the hips.
To do the dog stretch: slowly inhale and let the belly fall toward the floor to arch the back and
extend the head at the same time.
To do the cat stretch, slowly exhale, round the back and tuck your bottom underneath you
Alternate between these two positions slowly.
Do not take to your pain

4- Iliopsoas STRETCH - Repetition:3 / Frequency:Daily / Hold:30 seconds

Kneel on one knee creating a 90° angle with the opposite hip and use a chair for support
Tuck your bottom under you to flatten your lower back
Keep the top of your back straight
Keep your pelvis facing forwards and not twisted
The above set up is really important to get the stretch
Transfer your weight forward until you feel a gentle stretch on the anterior aspect of your hip
of the lower leg.
Maintain the position for 30 seconds then relax.
Maintain your upper body upright and your lower back flat (not arched).

Page 2/5 Prepared by: Helen Real

© Physiotec 1996 - 2019. All rights reserved. Prepared on: March 12, 2018
 Boost Physio Client: Ben Banks
16 Parson Street hep.physiotec.ca
Hendon, London Username : FDNV776DVQ7W64T
NW4 1QB Password : Gs04tXiMJwBN2jx
020 8201 7788 Back 4
http://www.boostphysio.com

5- Release of the posterior chain - Frequency:Daily / Duration:few minutes

Sit on a hard surface and put a spiky ball underneath your hamstring.Put some weight over the
area and roll your body over the ball.If you find a tender spot, keep the ball in position then
extend and flex your knee.

6- Glute bridge - Sets:3 / Repetition:12 / Frequency:Daily

Lie on your back with your knees bent.
Bend your knees as far as you feel comfortable
Push the weight through your heels
Tilt your pelvis back then peel one vertebrae at a time off the floor, hold at the top then peel
back down to the floor in reverse
Do one set with 2 feet then hug one knee to your chest and repeat on one leg
DO ONE SET WITH 2 FEET THEN HUG ONE KNE ETO YOUR CHEST AND REPEAT ON ONE LEG
ADDITIONS
- feet on a step / pillow / chair
- don't push to pain

Page 3/5 Prepared by: Helen Real

© Physiotec 1996 - 2019. All rights reserved. Prepared on: March 12, 2018
 Boost Physio Client: Ben Banks
16 Parson Street hep.physiotec.ca
Hendon, London Username : FDNV776DVQ7W64T
NW4 1QB Password : Gs04tXiMJwBN2jx
020 8201 7788 Back 4
http://www.boostphysio.com

7- TA activation, alt. hip flex. - Sets:3 / Repetition:10 / Frequency:Daily

Lie on your back with your knees bent and your back in neutral position (slightly arched).
Maintain a steady abdominal breathing while you lift one leg up to 90 degrees at the hip,
keeping the knee bent.
Lower the foot down as you lift the other leg at the same time.
Alternate the legs.
Keep your back and pelvis completely still at all times.

8- Hip extension, band - Sets:3 / Repetition:12 / Weight:red band / Frequency:every other day
Anchor one end of a band in front of you at ankle height and loop the other end around the
ankle.
Standing upright, pull the leg back without arching the lower back or bending forward.
Return under control and repeat.

Page 4/5 Prepared by: Helen Real

© Physiotec 1996 - 2019. All rights reserved. Prepared on: March 12, 2018
 Boost Physio Client: Ben Banks
16 Parson Street hep.physiotec.ca
Hendon, London Username : FDNV776DVQ7W64T
NW4 1QB Password : Gs04tXiMJwBN2jx
020 8201 7788 Back 4
http://www.boostphysio.com

9- Hip abduction - Sets:3 / Repetition:12 / Frequency:every other day

Do this against a wall, make sure that your bottom hip is up against the wall as you do this
Lay on your side with your head supported and lower leg bent.
Start with your leg at horizontal, heel against the wall, turn your foot so that your toes point to
the ceiling,
Lift the top leg up to about 30 degrees, keep the leg against the wall at all times
return to horizontal and repeat

10- Side plank - Repetition:3 each side / Frequency:every other day / Hold:45+ seconds
Lie on your side with your legs straight and in line with your body.
Support the upper body on the elbow/forearm, with the elbow directly under the shoulder.
Place your top hands on your top hip.
Lift your pelvis off the floor to create a straight line with your body, and hold the position
without allowing your pelvis to drop.
Repeat on the other side.

Page 5/5 Prepared by: Helen Real

© Physiotec 1996 - 2019. All rights reserved. Prepared on: March 12, 2018

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