SANDY LIEN~PORTFOLIO
  • Portfolio
  • Zi Yun Blog
  • Study Notes
  • Books
  • Health & Fitness
  • Zumba Dance
  • Coffee Roast

Glutes Exericses

5/9/2020

0 Comments

 

The following are rehabilitation exercises to help me recover faster and prevent re-injury. 
(1) Pelvic Tilt: 12*2
(2)Level 3 - Alternate leg Level 3: 12*2
(3)Point Kneeling TAB's Setting with Leg Raise : 12*2
(4) Single Leg Stance: 30 seconds *5
(5)Fire Hydrants with Band - Advanced:10*2
(6) Elevated Bridge: 12*3
(7) Single Leg Bridge:10*2
(8) Single Leg Dead Lift
(9) Side Plank Clam : 10*2
(10) Side Plank with Leg Raise- Intermediate: 10*2
(11-1) 
Reverse Lunge - Body Weight:12*2
(11-2) Reverse Lunge off Step - Dumbbells: 12*2
(12)Toe taps: 12*3
Keep core engaged. Gently alternate toe tapping.
(13)Single leg stretch: 
Slowly send one leg at a time out and hover. Ensure to work from the abdomen.

sandy-lien-glute-plan-25022020__1_.pdf
File Size: 367 kb
File Type: pdf
Download File

0 Comments

Piriformis Syndorme Exercise

4/19/2020

0 Comments

 

This blog record the piriformis syndrome exercise which I learned from my physiotherapist from St. Johns and Elizabeth Hospital .
Warm up and stretch:
Program Set 1:
Bird dog (NO arm lift)-SETS:1; REPS:4; FREQUENCY:x 2 daily
Neural mobility SLUMP-SETS:1; REPS:4 FREQUENCY:x 2 daily
Single leg glute bridge-SETS:3 REPS:10 FREQUENCY:x 2 daily

Program Set 2:
Stretching quadriceps-REPS:3; HOLD:20
Stretching hamstrings-REPS:3; HOLD:20
Adductors stretch-REPS:3; HOLD:20
Piriformis stretch-REPS:3; HOLD:20
Program Set 3:

Foam rolling glutes Roll for 20 secs per area, 1x a day
Foam rolling hamstrings
Foam rolling adductors
Exercise for strengthening . See video link:
https://youtu.be/gGODEvNN86Q​

0 Comments

    Author

    This is the blog to share some of the exercise provided by my physiotherapist

    Archives

    May 2020
    April 2020

    Categories

    All

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Portfolio
  • Zi Yun Blog
  • Study Notes
  • Books
  • Health & Fitness
  • Zumba Dance
  • Coffee Roast