0:00 Intro
0:48 Quadratus Lumborum (QL)
THE LIFT/LOWER DANGLING FOOT:
* place non-pain side foot on top of step, let other leg dangle.
* keep body & back straight
* drive dangling hip up as high as possible & hold 5 seconds
* slowly lower same foot down w/o touching floor & hold 5 seconds
* do 5 to 10 reps (or more)
* (repeat on other side to keep body in balance)
THE BALLERINA:
* hold on to wall for support
* cross pain-side foot in front, to the outside of other foot
* have non-pain side hand on hip as you reach pain-side arm overhead
* lean/tilt body away from pain-side
* (may gently press non-pain side hip into the stretch)
* hold 20 to 30 seconds w/ slow breathing
* return to relaxed position
* do 3 reps
4:25 Glutes
THE BUTT WALK:
* sit on floor, hips shoulder width apart, knees straight
* press hands together, prayer position, in front to keep your back straight
* pick up one butt-cheek as high as possible, then drive it forward
* repeat on other side
* do 10 reps on both sides
* then do entirely in reverse
5:50 Hip Flexors
THE KNEE TO SHOULDER PRESS:
* lie on back, knees bent, feet flat on floor
* raise your bent pain-side leg to 90° tabletop position
* with hands on knee, gently resist as you press knee toward chest
* hold for 5 to 10 seconds, relax, repeat for 5 reps – pressing a bit harder each time
* (repeat on other side to keep body in balance)
THE BRIDGE, raise/lower:
* lying on back, brace core & glute muscles
* bend both knees, feet flat on floor
* drive heals into floor, raising hips up to straighten your back
* hold 5 seconds, relax, repeat a few times up/down to warm-up
THE BRIDGE MARCH:
* now raise again to bridge position & hold as you
* lift one leg (w/ 90° bend) & drive knee toward shoulder, holding 3 to 5 seconds
* slowly alternate left leg, right leg, left leg, right leg (march)
* repeat 5 to 10 times (alternating sides), then relax
9:17 Erector Spinae
THE STIFF BACK LEG LIFT:
* start on all fours
* slowly slide pain-side leg back to straighten it, pointing toe
* when you feel the stretch in the back, slowly raise your straight leg
* hold 5 seconds, then relax
* repeat on opposite side
* do about 10 reps on both sides
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[Advice from Editor: Add hot bathes & walk, walk, walk! 👍]