All Categories - SANDY LIEN~PORTFOLIO

Glutes Exericses

5/9/2020

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

Piriformis Syndorme Exercise

4/19/2020

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