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.

IT Band You lay the side of your 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 1-2 minutes.

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.

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

MOBILITY: PSOAS RELEASE - LEG SWINGS

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Stand with one leg on a block. Keep the pelvis level and swing the leg off of the block forward and then back. 2min per side. Progression: add ankle weights.

FLEXIBILITY: HIP EXTERNAL ROTATION

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Sit on the floor with knees bent at a 90 degree angle. Knees are pointed away from each other and close to the floor. Raise up one knee a few inches, lean your body slightly away from that leg and support your body weight with the arm that you are leaning into. The leg that you raised, put that hand on the inner thigh and then push the leg gently into the floor.

Repeat up to 50 times adding a little more pressure and getting a deeper stretch as you go. Repeat on the other side.

FLEXIBILITY: HIP INTERNAL ROTATION

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Sit on the floor with knees bent at a 90 degree angle. Knees are pointed in the same direction and close to the floor. Raise up the knee that is midline a few inches then apply pressure with your hand to internally rotate the hip.

Repeat up to 50 times adding a little more pressure and getting a deeper stretch as you go. Repeat on the other side.

FLEXIBILITY: HIP FLEXOR ACTIVE STRETCH

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Lunge Reaches: Stand on both feet while holding a PVC pipe. Step forward in a lunge, slightly bending the back leg. Twist the upper body holding the PVC pipe away from the hip of the back leg. Return to the beginning position.

Repeat 5 times on the same side. Then continue for another 5 reps modifying the twist so that the arm reach is over head. Then repeat on the other leg.

FLEXIBILITY: HIP ROTATORS ACTIVE STRETCH

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Stand on one leg. The other leg is flexed at the knee and hip. The ankle is turned in so that you can rest the lower leg on a box or a chair. Bend at the hip stretching the back of the hip. Lean in to flex the lower spine. Hold for 3-5 sec. Repeat 10 times. Switch and repeat on the other side.

FLEXIBILITY: BANDED HIP FLEXOR STRETCH

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Start with a band attached to a pole and looped around one leg. Face the pole and step far away from the pole allowing the band to be positioned high on the thigh giving tension to the hip. The non-banded leg is in front of you giving tension to the stretched hip. Lower the banded leg so that the knee is on the floor. Lean away from the pole building tension in the hip as is it getting pulled toward the pole. Contract your glutes, keep the torso and the leg in one line without a bend forward or back at the hip. Hold for 3-5 sec, relax. Repeat 10 times. Switch and repeat on the other side.

FLEXIBILITY: BANDED POSTERIOR GLIDE STRETCH

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Start with a band attached to a pole and looped around one leg. Face away from the pole and step far away from the pole allowing the band to be positioned high on the thigh giving tension to the hip. The non-banded leg is straight behind you giving tension to the stretched hip. Bend at the knee and the hip. Move the knee across your body slightly allowing for more stretch to the posterior capsule of the hip. Do 10 circles of the hips in one direction. Then repeat in the opposite direction.

Reposition the knee to point in front of you. You may step forward to get more of a stretch, then do 10 circles of the hip in one direction. Then repeat in the opposite direction.

Reposition the knee to point in away from you. You may step forward to get more of a stretch, then do 10 circles of the hip in one direction. Then repeat in the opposite direction.

Stand on both feet with a very slight bend at the knees. Touch the ground, bending only at the hips. Oscillate back and forth 10 times, keeping tension at the hip. Pause at areas that are tight.

Turn so your side is to the pole, go as far away from the pole as possible. Bend the knee and the hip, extend the other leg behind you. Lunge position. Bring the knee across your body. Oscillate back and forth 10 times, keeping tension at the hip. Pause at areas that are tight.

Reposition the knee to point in away from you. Oscillate back and forth 10 times, keeping tension at the hip. Pause at areas that are tight.

STRENGTHENING: SIDE PLANK RAISES - MODIFIED

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Lean up against a wall on your elbow. Feet parallel to the wall and about 2-3 feet away from your upper body. Move your hip toward the wall and then back to your starting position. Repeat 10 times. Repeat on the other side. 2 sets each side.

STRENGTHENING: STRAIGHT LEG RAISES

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Begin sitting on the floor, one leg bent with the other extended straight in front of you, along the floor. Flex your foot and pull your toes toward you, keeping your knee straight. Lift your foot roughly six inches off the floor, hold for 3-5 seconds, then lower. Repeat for 2 sets of 10 repetitions on both sides.

STRENGTHENING: GLUTE BRIDGE

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Start by lying on your back with knees bent and feet flat on the floor. Drive up through your heels lifting your glutes off the ground. Squeeze glutes for 3 seconds at the top and slowly lower down. Repeat 10 times.

STRENGTHENING: FIRE HYDRANT

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Starting on all fours, keeping your left leg bent, raise it directly out to the side until thigh is parallel to the floor. (Like a dog at a fire hydrant) Perform 10 reps and repeat with right leg.