DISCLAIMER: Please do not start any of these exercises unless directed by your chiropractor. Do not continue to do any exercises if you feel pain or your condition becomes worse. Please report any issues to your chiropractor on your next, or you can contact us via phone or e-mail for faster response.

MOBILITY: FOAM ROLLING

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Glutes Start on the floor with your legs out in front of you. The foam roller goes under one butt cheek. That leg will be bent and that ankle placed on the other leg just above the knee. Your hands are behind you, lifting your body over the foam roller and moving your leg 2-3 inches at a time. Continue for 1-2minutes.

Hamstrings The foam roller goes under one leg while the other leg is bent. Your hands are behind you, lifting your body over the foam roller and moving your leg 2-3 inches at a time. Continue for 1-2minutes. Make sure you roll from your butt to your knee rolling out all of the hamstrings. Hold pressure at sore spots and then continue on. For more pressure, you can cross the bent leg over the rolling leg.

Behind the Knee - If there is no swelling, gently roll from the hamstrings as it crosses the knee to the calf.

Calf Continue rolling from the hamstring position to the calf. Continue for 1-2minutes. For more pressure, you can cross the bent leg over the rolling leg.

IT Band You lay the of your side thigh on the foam roller, The non rolled leg is bent in front of you and your arm on the side of the rolled leg is on the floor supporting and guiding your movement. Start at the top of the hip to just above the knee. Continue for 1-2minutes.

Quadriceps Lay the front of your thigh on a foam roller. The non rolled leg is at your side guiding the movement. Start at the top of the hip to just above the knee. Don’t roll the knee cap. Continue for 1-2minutes.

Shins In a very low squat, place your shin at a slight angle so that you roll out your shin. Your hands are on the floor and the non rolled leg is at your side guiding the movement. Start at just below the knee and continue to the ankle. Don’t roll the leg bone (tibia). Continue for 1-2minutes.

FLEXIBILITY: QUADRICEPS STRETCH

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Bend the right knee and grab your right ankle with the left hand. Bring your right foot back to allow the heel to touch the buttock. Try envisioning pulling your leg up and back. Keep your torso and head in alignment and control your breathing. Hold for 30 seconds- 2min. Switch legs and repeat.

FLEXIBILITY: HAMSTRING STRETCH

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Lie down on your back. Extend your right leg in front of you. Bend your left leg. Wrap your hands around the back of your left thigh and pull the leg slowly toward you as far as you’re comfortable. Hold for 30 seconds - 2 min. Switch legs and repeat.

FLEXIBILITY: BUTTERFLY STRETCH

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FLEXIBILITY: IT BAND STRETCH

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While sitting on the ground, cross one leg over the other, Gently pull your bent knee towards your chest so the inside of the knee is near your torso.Slowly twist your upper body and slide your upper arm over your bent knee as shown.

In this position, you will be able to apply gentle pressure to your thigh in order to feel a stretch across the outside of your hip and glutes.Hold this stretch for 15 - 20 seconds, relax and switch legs. Repeat 3 - 5 times per side

STRENGTHENING: BANDED GLUTE BRIDGES

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Begin lying on the floor with your legs bent and feet in line with your hips. Engaging your glutes, lift your butt toward the sky and hold for a beat. Avoid arching your back. Lower to just above the floor and repeat for 10 repetitions

Progression: Once you’re easily doing standard bridges with no knee pain or weakness, add a band. Also, try out single-leg bridges by extending one leg out in front of you as you raise and lower.

STRENGTHENING: CLAM SHELL

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Start on the floor, laying on your side. Add a band just above your knee. Have your knees and hips bent at a 30 degree angle. Raise up the outer leg so that the knees go away from each other but that the feet stay together. Repeat 10 times, rest repeat for 2 sets. Turn over and repeat with the other leg.

STRENGTHENING: SQUAT TO SIT

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Stand in front of your chair. Bend at your hips and reach your butt back to lower yourself onto the chair. Knees are slightly lateral to your feet. Rise up without using your hands.

Progression: One leg squat to sit, then stand. Keeping the knee in alignment with the second toe.

STRENGTHENING: SPLIT SQUATS

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Stand with your feet hip-width apart, step one foot two feet in front of you maintaining the distance. Squat your butt down until your hips are parallel with your knees. Pause, stand back up, repeat 10 times then switch legs. Repeat another round.

Note: In this exercise, don’t go down below your knees or let your knees come over your toes. This will actually end up putting more strain on your knee joints.

STRENGTHENING: MONSTER WALK & LATERAL WALK

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Monster Walk - small diameter band

Stand with a band above your knees. This band should limit your stance to a little more than shoulder width apart. Walk forward keeping the band at tension and pushing the knees away from you. Walk as if you were on train tracks. Take 25 steps forward, then 25 steps back. Repeat.

Lateral Walk - small diameter band

Stand with a band above your knees. This band should limit your stance to a little more than shoulder width apart. Walk to the side keeping the band at tension and pushing the knees away from you.Take 25 steps to the right, then 25 steps to the left. Repeat.

STRENGTHENING: BANDED KNEE EXTENSIONS

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Begin with a band attached to a pole and then around one leg above the knee. That leg goes back in a reverse lunge position while the other leg remains closer to the pole. Bend the back leg while maintaining tension with the band.

The knee is pointed toward the ground and you should be able to maintain an upright stance. Lower your knee 3”, pause then extend/straighten your leg. Try to get the heel flat on the floor. Repeat 10 times then switch legs. Repeat for another round.

STRENGTHENING: BANDED KNEE EXERCISES

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Begin with the band around both legs at the ankles. Stand on one leg while the other is in front of you maintaining tension on the band. (You may want to hold onto a chair.) Once you have light tension, then raise the leg further and then back to the light tension twice.

Move the leg lateral by 45 degrees, then raise the leg further and then back to the light tension twice. Move the leg to your side, (it’s now 90 degrees from the beginning stance) then raise the leg further and then back to the light tension twice.

Move your leg again to 135 degrees from the beginning stance, then raise the leg further and then back to the light tension twice.

Move the leg to straight behind you, then raise the leg further and then back to the light tension twice. Repeat back through the sequence. Switch legs. Repeat for 2 sets total for both legs.