PTII: How Hips Can Cause Back Pain

EXERCISE ESSENTIALS

Exercises design d by Neil Trickett, Feb 11 2015 — Page 1 of 1

Exercises designed by Neil Trickett, Feb 11 2015 — Page 1 of 1

Try these exercises to get you moving... HIP FLEXION AROM - BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Hold for 30 sec- onds. Return to the start position with control. Alternate legs. Hip Flexion AROM - Bent Knee Preparation: Stand with good posture Execution: . Lift one leg up Return to the start position with control Hip Flexion AROM - Bent Kn e Preparation: Stand with goo posture Execution: . Lift one leg up Return to th start position with control WALL SQUAT Strengthen your quadricep muscles by standing with back against wall. Perform a squat- ting motion, sliding down the wall. Hold for 10 seconds. Rise up, straightening at the hip. Repeat 6 times. Hip Adductor Stretch (La eral unge Position) Preparation: Begin in the side lung positio as show Your leg should be out to th side and slightly behind you, both feet flat on th oor Execution: Keeping your back straight, lunge deeper to th side until you feel a stretch along the inside of your leg. www.simpleset.net Exercisescopyrightof Stretches Hips Stretches Hips Hip Adductor Stretch (Lateral Lunge Position) Preparation: Begin in the side lunge position as shown Your leg should be out to the side and slightly behind you, both feet flat on the floor Execution: Keeping your back straight, lunge deeper to the side until you feel a stretch along the inside of your leg. Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Stand with good pos ure

Stand with good posture

Lift knee high

Lift knee high

Lunge to side - You should feel a stretch on the inside of your leg

Lunge to side - You should feel a stretch on the inside of your leg

PATIENT SUCCESS SPOTLIGHT Partial Wall Squat Preparation: Partial Wall Squ t Preparation:

SALMON BURGERS SERVES: 4

Stand with b ck against wall

Stand with back against wall

Execution:

Execution:

“ I have been very limited in my range of motion from an elbow break 6 months ago. Physical Therapy Institute of Illinois has helped me get my range back and truely show they care about my health and recovery. They have an excellent atmosphere. I enjoy my days at Physical Therapy Institute of Illinois!” - C.M. “Physical Therapy Institute of Illinois helped me to get my range back!” Perform a squatting motion, sliding down the wall Rise up, str ightening at the hip Four Point + Hip Abduction Preparation: Execution: Lift bent knee out to side Perform a squatting motion, sliding down the wall Rise up, straightening t th hip Four Point + Hip Abduc i n Preparation: Start on hands a d knee , hips and s oulders at 90° Execution: Lift bent knee out o sid

Back against wall , feet one stride length f om wall

Back against wall , feet one stride length from wall

Squat until legs bend 45 degrees

Squat until legs bend 45 degrees

Start on hands and knees, hips and shoulders at 90°

Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium- high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia. Start Position Lift b nt knee out to side Start Position Lift bent knee out to side

• 1 cup finely chopped red onion • 1/4 cup thinly sliced fresh basil • 1/4 tsp salt • 1/4 tsp ground black pepper • 1 pound salmon fillet

• 1 tbsp hot pepper sauce • 1 large egg white • Cooking spray • 8 slices focaccia, toasted

www.ptiipt.com

www.ptiipt.com

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