Create Your Own Physical Therapy Program - Regain Phase 2

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 Regain Phase 2 should be done after the Reset Phase 1 and before Reengage Phase 3 & Reinforce Phase 4.

The Regain Phase is where we focus on single joint strength and stretching exercises. These are usually simple exercises and typically involve stretching or moving one joint at a time. Below are a variety of exercises you could try for each area of the body based on where your symptoms are located. You can use resistance or body weight for the strength portion. We often use bands, dumbbells, and kettlebells as resistance for our movements. With a quick internet search you can find more info about the stretch/strength exercises we mention below or find many variations of each exercise listed below to mix things up. 

In general, you should avoid movements that increase your pain level to avoid further injury. Dynamic stretching is simply moving in and out of a stretch position with slow and controlled tempo. Dynamic stretching should be done while your body is “cold” and has not been warmed up or moved yet. Static stretches are held for long durations and should be done while your body is warm and has already been moving. (Read more about this on our post here.) We recommend low load with long duration meaning light stretches held for at least 45 seconds up to 2-3 minutes. 

Problem Area = Foot/Ankle.

Stretches:

  • Big toe/arch stretching: Stretch the big toe up toward your shin.

  • Calf Stretching: Use a book, half foam roll, or rolled towel under the ball of the foot so that your toes are pointed up and your heal is on the ground. Stretch the calf.

  • Front of Shin: Place the toe on the ground and have your heal point up towards your calf (your foot should be in a toe pointed position). Stretch your front of your shin.

Strength:

  • Calf Raises

  • Arch Towel Scrunches (Place your foot on a towel on the ground. With your foot, try to scrunch the towel up between your toes and heal so that the scrunched part is in the arch of your foot.)

  • Hip Abduction and External Rotation Strengthening

Problem Area = Knee.

Stretches:

  • Quadriceps: Standing or Prone Quad Stretch (laying on the ground). Depending on whether or not your have moved your body and are warm, do static hold or dynamic stretches.

  • Hamstrings: Dynamic or Static Hamstring Stretching

  • Glutes: Single Knee To Chest Stretch, Piriformis Stretch (also known as Figure 4 Stretch, Pigeon Pose, Hip Openers, or Glute Stretch)

Strength:

  • Quadriceps: Eccentric Strength (tension being applied to a muscle as it lengthens). You can do a Kneeling Quad Stretch where you are on your knees on the ground, hip width distant a part, and lean your upper body back. You can do this with or without weights.

  • Hamstrings: Hamstring Curls, Hamstring Sliders, or Hamstring Hold on an Exercise Ball

  • Glutes: Bridges, Clamshells, Side Lying Hip Abduction

Problem Area = Hips.

Stretches:

  • Glutes: Single Knee To Chest Stretch

  • Hamstring: Dynamic or Static Hamstring Stretching

  • Hip Flexors: Thomas stretch, Kneeling Hip Flexor Stretching, Runners Lunge

  • Hip Muscles: Piriformis Stretch, Hip External Rotation (Figure 4), Hip Internal Rotation Stretch, 90/90 Hip

  • Low Back: Prone press up, Child’s Pose, Lower Trunk Rotation, Standing/Kneeling Side Bend Stretch.

Strength:

  • Hamstrings: Hamstring Curls, Hamstring Sliders, or Hamstring Hold on an Exercise Ball

  • Glutes: Bridges, Clamshells, Side Lying Hip Abduction

  • Core: Planks, Side Planks, Russian Twist, Straight Leg Raises, 90/90 Heel Touches 

Problem Area = Mid Back.

Stretches:

  • Hip Flexors: Thomas stretch, Kneeling Hip Flexor Stretching, Runners Lunge

  • Low Back: Prone press up, Child’s Pose, Lower Trunk Rotation, Standing/Kneeling Side Bend Stretch.

  • Mid Back: Open Book Stretch, Extensions Over Foam Roll

  • Neck: Scalene Stretch, Upper Trap Stretch

Strength:

  • Core: Planks, Side Planks, Russian Twist, Straight Leg Raises, 90/90 Heel Touches 

  • Shoulders: Shoulder Horizontal Abduction, Shoulder External Rotation, Low Trap Wall Slides

  • Neck: Deep Neck Flexor Head Lift, Neck Isometrics Into flexion, Extension, Rotation, and Side Bend

Problem Area = Shoulders.

Stretches:

  • Low Back: Prone press up, Child’s Pose, Lower Trunk Rotation, Standing/Kneeling Side Bend Stretch.

  • Mid Back: Open Book Stretch, Extensions Over Foam Roll

  • Neck: Scalene Stretch, Upper Trap Stretch

Strength:

  • Core: Planks, Side Planks, Russian Twist, Straight Leg Raises, 90/90 Heel Touches 

  • Shoulders: Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder Internal Rotation, Shoulder Extensions

  • Neck: Deep Neck Flexor Head Lift, Neck Isometrics Into flexion, Extension, Rotation, and Side Bend

Problem Area = Neck.

Stretches:

  • Mid Back: Open Book Stretch, Archers, Extensions Over Foam Roll

  • Neck: Scalene Stretch, Upper Trap Stretch, Cervical Extension Stretch, Cervical Flexion Stretch,
    Rotational Neck Stretching

  • Chest: Pec Stretch on foam roller, Snow Angel on foam roller

Strength:

  • Core: Planks, Side Planks, Russian Twist, Straight Leg Raises, 90/90 Heel Touches 

  • Shoulders: Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder Internal Rotation, Shoulder Extensions

  • Neck: Deep Neck Flexor, Supine Head Lifts, Side Lying Side Bending, Neck Isometrics Into flexion, Extension, Rotation, and Side Bend

Problem Area = Wrist/Elbow.

Stretches: 

  • Hands: Finger Extension and Flexion Stretching

  • Wrist: Flexion, Extension, Supination, Pronation, Ulnar Deviation, Lateral Deviation Stretches

  • Elbow: Flexion and Extension Stretching

  • Neck: Scalene Stretch, Upper Trap Stretch, Cervical Extension Stretch, Cervical Flexion Stretch,
    Rotational Neck Stretching

Strength:

  • Hands: Grip Strengthening, Thumb Strength with putty, Finger Opening against band or rubber band

  • Wrist: Flexion, Extension, Supination, Pronation, Ulnar Deviation, Lateral Deviation with resistance

  • Elbow: Triceps Extension, Bicep Curl

  • Neck: Deep Neck Flexor, Supine Head Lifts, Side Lying Side Bending

Continue to create your own Physical Therapy Program by going to Reengage Phase 3 or hitting the “NEXT” button below.

Brought to you by Zach & Mitch from HIDEF

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— ATHLEISURE COLLECTIVE
Athletic GuidesBriana BowersCoach Zach & Mitch