Create Your Own Physical Therapy Program - Reset Phase 1
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 Reset Phase 1 should be done before Regain Phase 2, Reengage Phase 3, & Reinforce Phase 4.
The Reset Phase is meant to be the time to work on soft tissue quality and manual therapy. There are many ways to work on soft tissue. You can do things like foam rolling, self-massage, trigger point release with a lacrosse or tennis ball or you could use a massage device. Reset is the first phase and should be performed prior to the next 3 phases.
Below you can find your “problem areas” (areas you are having pain or dysfunction) and then find the correlating areas to focus on while doing your soft tissue work with your foam roller, massager, lacrosse/tennis ball, etc. For example, as you see below if you are having Knee pain or dysfunction, you will want to focus on the soft tissue work like foam rolling your Quadriceps, Hamstrings, and Glutes to help with your knee. *Feel free to do your “problem areas” or do any and/or all of the areas below. Do the soft tissue work for at least 1 minute per “Focus on” area and repeat as many times per day and week as you feel is best for you and your body.
Problem Area = Foot or Ankle.
Focus on:
Calf
Bottom of Foot
Front of Shin
Front and Back of Hip Muscles
Problem Area = Knee.
Focus on:
Quadriceps
Hamstrings
Glutes
Problem Area = Hips.
Focus on:
Glutes
Hamstrings
Problem Area = Low Back.
Focus on:
Glutes
Hamstrings
Mid back
Abdominals
Problem Area = Mid Back.
Focus on:
Mid back
Upper Back/Shoulders
Chest
Problem Area = Shoulders.
Focus on:
Mid back
Upper back and shoulders
Chest
Problem Area = Neck.
Focus on:
Mid back
Upper back/ Shoulders
Problem Area = Wrist or Elbow.
Focus on:
Hands
Front and back of forearm
Shoulders
Triceps
Biceps
Chest
Neck
Continue to create your own Physical Therapy Program by going to Phase 2: Regain or hitting the “NEXT” button below.
Brought to you by Zach & Mitch from HIDEF
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Email them with your questions at zach@hidefseattle.com & mitch@hidefseattle.com
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