Principles

1. Be patient, repair can take time so don’t rush it. Don’t push through the pain, things will naturally loosen up over time
2. Be consistent, this is key in ensuring long term repair
3. Be curious, research what works for you

Physical Therapy

When going through physical therapy at home or in a clinic, consistency is the most important part of getting better. If you can spend 1 hour or even 20 minutes a day working on this, it will improve significantly over time. Below is the order that physical therapists generally work towards getting you back to your normal life.

1. Flexibility
2. Core Strength
3. Plyometrics/Agility
4. Strength Training

Example Exercises

Flexibility

• Prone press up to child's pose stretch
• Lower trunk rotations
• Upper trunk rotations
• Doorway type 1 stretch
• T-Spine doorway rotation
• Half kneeling lunge matrix
• IT band stretch