Hey guys quick update for yall
Getting my Xray done really soon, last one was in March so let’s see if I can run as i’ve been sorta light jogging and messing around as my confidence has gone back up haha
So walking is prettty much normal at this point
I’ve been doing stretches everyday once or twice / day of this routine so i figured i’d share it with you guys since alot of people are asking how they can prepare
Also side note: i’m really proud that this post only has 8 pages so far! I tried to keep this as clean, & straight forward as possible with as little ramble as possible
Okay so here’s the routine
Okay so every stretch must be done for 2 times on each leg, & held for 45 seconds each time. You could also do 30 seconds, 3 times but I find it easier to do 2x45 seconds (cause then it would be 2 on left, 2 on right)
It’s a good idea to do some warm up excersises like walking, kicking etc before starting but ya
Start with “Thomas stretch”
Pretty much lay on your back, on the edge of the bed
Bring one knee to your chest, so its kinda like ur trying to bring it to your nose
Hold it in place kinda like ur hugging it (this is not the stretch, just to get ready)
Then the other leg, bend it so it’s 90 degrees (the opposite of straight out) & bring it as low to the ground as possible while trying to keep it bent 90 degrees
Do that, each leg twice, 45 seconds each rep
Next
Sit on edge of the bed but sideways so your right or left side would be the edge of the bed
Hang on leg off the bed
The other leg just try to touch your toes
Many variations to this but this the one i did
Same thing
45 secs, 2x each leg
Next
For this you actually need a rope, towel, something
Go to edge of bed (front facing)
Let one leg be bent 90 degrees so its pretty much pointing down, off the edge of the bed
The other leg with the rope or towel you wanna try to point it up, to the sky as 90 degreee as possible
So its like, one leg is down, one leg is completely straight up
Same rules
NEXT
Sit down on the floor
Put on leg straight out in front of you (not up, just like straight)
Straighten it
& put your hand on your knee
& push down
These are called push downs
Cause when you lengthen what happens is when you become more tight your leg wants to bend, & doesnt wanna be straight out even when just lounging
So you gotta press it down
Prob wont do much for you now since you havnt lengthened but as you lengthen the stretches wont change it’ll be the same ones everyday
At this point all other stretches are honestly bonus. As long as you do these you’ll be fine
For me i’m doing 2 more stretches for tibias but they are not needed for femurs
Hope that helps! (Do this once, or twice as needed. But keep in mind, when lengthening it is REQUIRED you do this 3x / day, even your PA will tell you this so be ready!)
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Topic: Femurs & Tibias with Dr Paley (Read 128305 times)