Plan. Grow. Insure to Protect.

Fix back by Suko

Basic musts 

Suko stretch 

Legs straight, bend at the waist 90 degrees. Relax your quad muscles. Feel in lower back. Advanced:,Lift arms over head and maintain body parallel to floor. Hold each time for 20 seconds. 

Little Monkey

Bend over and touch toes. Bend knees. Squat down into squatting position. Sit in between knees. Hold for 20 seconds. Recommend 5 minutes daily. 

Figure 4 

Bring knee up, twist leg bringing the ankle up towards abdomen. Rest foot on knee. Squat into position. This is the worst. 

Runners stretch

Standing in a Triangle pose, Touch the ground. Lean side to side. Turn toes in and out for range of movement and hip work. Advanced:stand straight up while doing the stretch

Advanced

Lunge stretches 

Standing Side Leg Raise

Standing and holding onto support, raise leg straight and directly to your side. Hold it until it burns out. (You’ll look like you’re doing Ballerina) 

Open High Knees

Leg up, open hip, put down. Raise back up, close, put down. 

Wall-Lay

Lay in your back with your legs bent at a 90 degree angle and held straight in the air. Push your behind up against a wall and rest your legs against it for 15-20 minutes. 

Gym Exercises

• Rotary hip machine - pull downs (leg up and resistance occurs when pushing leg down and behind you)
• Leg extensions
• Leg curls
• Leg press
• Abduction
• Adduction
• Row

Thoughts 

Rotation of hips

-Do you drive with your right foot?

-Do you wipe with your right hand? 

If so, you do lots of rotating your right hip forward. Place an emphasis on pulling your right hip back and rotating your left hip forward in daily life. 

Tips:

-Is your walking gait even? Turn foot?

-Stretch the opposite muscles. 

-Let the cramps, cramp.

-Need to build back leg and lower back muscles, (think of the muscles a hockey player uses while skating)

-Take Magnesium to repair nerves and muscle fibers 

-Stand on a massage or lacrosse ball to loosen the tendons on the bottom of your foot periodically. 

-Push on pain points like they do in a massage

15 minutes - Walking backwards on treadmill, doing so with incline is better.