Back ,core Glutes NEURAL 1A

YOUR HOME PROGRAM

Created by RANA CHENGAPPA Jan 14th, 2023

Total 11 Page 1 of 4

PIRIFORMIS STRETCH MODIFIED 3

While lying on your back and leg crossed on top of your opposite
knee, hold your knee with your opposite hand and bring your knee
up and over across your midline towards your opposite shoulder
for a stretch felt in the buttock.

Repeat 10 Times Hold 5 Seconds

Complete 1 Set Perform 2 Times a Day

SEATED PIRIFORMIS STRETCH

While sitting in a chair, cross your leg and place the ankle of one
foot on the knee of the other leg.

Next, pull the top knee upward towards your opposite shoulder for
a gentle stretch.

Repeat 10 Times Hold 5 Seconds

Complete 1 Set Perform 2 Times a Day

DOUBLE KNEE TO CHEST STRETCH - DKTC

While Lying on your back, hold your knees and gently pull them
up towards your chest.

Repeat 5 Times Hold 10 Seconds

Complete 1 Set Perform 2 Times a Day
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TRUNK ROTATION STRETCH

Start by lying on your back with your knees bent.

Next, slowly allow your knees to drop to the side as you rotate
through your spine for a gentle stretch.

Repeat 5 Times Hold 10 Seconds

Complete 1 Set Perform 2 Times a Day

SEATED HAMSTRING STRETCH

While seated, rest your heel on the floor with your knee straight
and gently lean forward until a stretch is felt behind your
knee/thigh.

Repeat 5 Times Hold 10 Seconds

Complete 1 Set Perform 2 Times a Day

STANDING HAMSTRING STRETCH - PROPPED

Start by standing and prop your foot of the affected leg on a chair
or a step.

Next, slowly lean forward until a stretch is felt behind your

knee/thigh. Bend through your hips and not your spine. Hold, then
return to starting position and repeat.

Repeat 5 Times Hold 10 Seconds

Complete 1 Set Perform 2 Times a Day
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Prone Extension - Mckenzie (PPU)

Prone Press Up - Mckenzie Extension

Start by lying flat on your stomach. Bring your hands under your
shoulders in approximately a push up position. Press up until you
fully straighten your elbows or as far as you can go without severe
pain. Draw the shoulder blades back and down and tuck your chin,
pulling your throat back for your head to be in line with your
shoulders. Relax your butt and let your hips sink down toward the
surface you are lying on as you blow out all of your air.

Repeat 5 Times Hold 10 Seconds

Complete 1 Set Perform 2 Times an Hour

QUADRUPED ALTERNATE ARM AND LEG - BIRD DOG

While in a crawling position, brace at your abdominals and then
slowly lift a leg and opposite arm upwards.

Maintain a level and stable pelvis and spine the entire time.

Repeat 15 Times Hold 10 Seconds

Complete 1 Set Perform 2 Times a Day

Pelvic Floor strengthening ISO ball squeeze Bridge:Hip Internal

and Leg Rotation
In hooklying position, squeeze ball between the knees and hold.
While maintaining the squeeze, lift buttocks off of mat as high as
you can by contracting glute muscles. While in the bridge position,
contract your pelvic muscles by thinking of drawing a string
attached to the ball up into the pelvic region. Hold for 3 sec and
release. Repeat.

Repeat 15 Times Hold 10 Seconds

Complete 1 Set Perform 2 Times a Day
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GLUTEUS MAXIMUS STRENGTHENING

While standing on the uninvolved foot and holding on to the back
of a chair or counter for support, pull involved leg back while
keeping knee straight. Hold 1-2 seconds; lower slowly; repeat.

Repeat 15 Times Hold 10 Seconds

Complete 1 Set Perform 2 Times a Day

Neural Flossing
*Sitting as shown in picture with feet not touching the ground.
*Slump forwards with head, neck and upper back
*Straighten and bend affected leg keeping toes pointed up
* Repeat for 1 minute

Repeat 10 Times
Complete 2 Sets Perform 2 Times a Day