Create Your Own Physical Therapy Program - Reengage Phase 3
We have teamed up with HIDEF to bring you a physical therapy program that you can create on your own. This program is broken up into 4 phases: Reset, Regain, Reengage, and Reinforce. Whether you’re focused on injury prevention, mobility, stretching, etc., the great thing about these guides is you can make the perfect program for yourself and include movements from each phase that focus on your goals and needs. Consult your doctor before trying new exercises and make sure to listen to your body!
The Reengage Phase 3 should be done after the Reset Phase 1 & Regain Phase 2, and before Reinforce Phase 4.
The Reengage Phase is where you work on motor control, balance, coordination, and stability. You can use techniques called PNF, or standard balance and stability activities. This is also where you work on quality of muscle contraction and quality of motor patterns. This could be simply working on tensing different muscles in the body to improve your ability to recruit them during your functional movements, daily activity, and sports specific movements.
Problem Area = Foot/Ankle.
Muscle Activation:
Short Arch Tensing
Big Toe Press Into Floor
Glute Sets - Single and Double Leg
Balance & Proprioception:
Single Leg Balance - Eyes Open and Closed
Tandem Balance
BOSU or Airex Balance Activity
Single Leg Balance - With Head or Body Turns
Stability:
BOSU Ball Step Ups - Forward and Lateral
Problem Area = Knee.
Muscle Activation:
Short Arch Tensing
Quad Sets
Hamstring Sets
Glute Sets - Single and Double Leg
Balance & Proprioception:
Single Leg Balance - Eyes Open and Closed
Tandem Balance
BOSU or Airex Balance Activity
Single Leg Balance - With Head or Body Turns
Stability:
BOSU Ball Step Ups - Forward and Lateral
Lunge to BOSU (blue side) or Airex
Problem Area = Hips.
Muscle Activation:
Glute Sets - Single and Double Leg
Transversus Abdominus - Activation and Control
Balance & Proprioception:
Single Leg Balance - Eyes Open and Closed
Tandem Balance
BOSU or Airex Balance Activity
Single Leg Balance - With Head or Body Turns
Stability:
BOSU Ball Step Ups - Forward and Lateral
BOSU Ball Planks
BOSU Ball Squats
Single Leg Stance - With Medicine Ball Toss
90/90 Heel Touches - With Transversus Abdominus
Dead Bugs
Bird Dogs
Problem Area = Low Back.
Muscle Activation:
Glute Sets - Single and Double Leg
Transversus Abdominus - Activation and Control
Balance & Proprioception:
Single Leg Balance - Eyes Open and Closed
Tandem Balance
BOSU or Airex Balance Activity
Single Leg Balance - With Head or Body Turns
Stability:
BOSU Ball Step Ups - Forward and Lateral
BOSU Ball Planks
BOSU Ball Squats
Single Leg Stance - With Medicine Ball Toss
90/90 Heel Touches - With Transversus Abdominus
Dead Bugs
Bird Dogs
Problem Area = Mid Back.
Muscle Activation:
Glute Sets - Single and Double Leg
Transversus Abdominus - Activation and Control
Balance & Proprioception:
High Plank on BOSU or Airex
High Plank Shoulder Taps
Stability:
Single Leg Stance - With Medicine Ball Toss
90/90 Heel Touches - With Transversus Abdominus
Dead Bugs
Bird Dogs
High Plank Shoulder Taps
Paloff Press
Problem Area = Shoulders.
Muscle Activation:
Low and Mid Trap Sets
Deep Neck Flexor Activation
Prone I, Y, T
Balance & Proprioception:
High Plank on BOSU or Airex
High Plank Shoulder Taps
Stability:
Reactive Isometrics for Shoulder External Rotation, Internal Rotation, and Abduction
Plank Forward and Backward Rocking
High To Low Plank Transitions
Body Blade Shoulder Exercises
Problem Area = Neck.
Muscle Activation:
Low and Mid Trap Sets
Deep Neck Flexor Activation
Prone I, Y, T
Balance & Proprioception:
High Plank on BOSU or Airex
Strength:
High Plank Shoulder Taps
Stability:
Reactive Isometrics for Shoulder External Rotation, Internal Rotation, and Abduction
Plank Forward and Backward Rocking
Neck PNF Independently Performed
Problem Area = Wrist/Elbow.
Muscle Activation:
Lumbrical Isometric
Finger Coordination Touching Each Finger Pad to Thumb
Balance & Proprioception:
High Plank on BOSU or Airex
High Plank Shoulder Taps
Stability:
Wrist PNF
High Plank on Closed Fist
Continue to create your own Physical Therapy Program by going to Reinforce Phase 4 or hitting the “NEXT” button below.
Brought to you by Zach & Mitch from HIDEF
Learn more about Zach & Mitch on our About Page
Engage with them on Instagram @hidefseattle
Find out more about HIDEF Seattle
Email them with your questions at zach@hidefseattle.com & mitch@hidefseattle.com
“Add positivity to the world!”