Upping My Game

Considering trying some/all of these for a week, in addition to what I’m already doing, to see if it helps me move even more in the right direction:

  • SUPER IMPORTANT:¬†Rotating¬†lunge on weak leg. Twist to left. Sarah Duvall recommends this exercise too, here. This should help your pelvic floor as well. I notice an immediate positive difference in my strength and pain level when I do these. Also, the same day I started doing these, I noticed my leg length discrepancy (while sitting on couch and leaning back with knees drawn partially up) was noticeably less. To start off, I’m doing a bunch of isometric holds first and adding in a little bit of twisting where I can. This is quite the challenge. Considering taking this movement to the pool to see if I get greater range of motion)
  • Standing leg extension for hamstrings and glutes. Progress to band when you can. Use with EMS Unit.
  • Practice putting as much weight as you can on weak leg while in internal rotation. I seem to stand better on one leg when in internal rotation, as opposed to external.
  • Glute bridge
  • Laying on stomach leg extension with EMS Unit
  • Fire hydrant tissue work
  • Walking in park or on treadmill (have done this just a couple times in the last week, so let’s do more)
  • Reverse clam
  • Normal clam (when you can do it without popping and clicking and excessive TFL activation)

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