2025 Sports Hernia Virtual Surgery: Week 1 Rehab Insights You Can't Miss! скачать в хорошем качестве

2025 Sports Hernia Virtual Surgery: Week 1 Rehab Insights You Can't Miss!

The video starts at week 3 of the "virtual surgery for sports hernia "since the first 2 weeks are rest. This is the first week we do structured rehabilitation for the sports hernia instead of having a sports hernia surgery. This is the 1st video of our 4 part video series it takes you through week 1-6 of the sports hernia virtual surgery designed at Performance Place. Want more info? Get free access to The 6 Step Sports Hernia Recovery Plan. Use this link to get access. https://www.p2sportscare.com/webinars... Video Guide https://www.p2sportscare.com/product/... To work with us, contact us using this link https://www.p2sportscare.com/contact-... or call us 714-502-4243. We have online programs, virtual and in-person options. Costa Mesa, CA www.p2sportscare.com #sportshernia #sportshernia #sportsherniarehab Transcript: If you're trying to avoid a $20,000 sports hernia surgery, you should try our virtual surgery here today. Today, we are pretending to give you a sports hernia surgery, which means you’ll be resting today. You’re not going to work out tomorrow, and you’re not going to play sports for a few months. This may seem silly, but I do believe that some people who get better after surgery do so because they are forced to rest and recover in a structured fashion. I’ve worked with tons of people who have been able to return to soccer, sprinting, and hockey without needing surgery. I’d like to thank Stuart McGill for proposing the concept of a virtual lower back surgery in his book. In this four-part series, we’re going to go over the basic outline of the first six weeks of the virtual surgery. Weeks one and two are basically rest. This video starts at the three-week mark. The goal of this week is to decrease pain. Days 1 through 3 focus on intra-abdominal breathing and some basic breathing exercises. Days 4 through 7 are green light—safe movement on the floor. Stay tuned for Day 7; that’s where the fun starts! This breathing part is so important. Sometimes, when we teach it to people, we ask them to do it for a few days to make sure you’re honing in on this skill because it will be incorporated into other exercises as we move forward. We’re going to start by lying on our back. A lot of times, I like to have people use a softer surface so that your pelvis and low back can sink into it. We’ll work on posterior tilting. What that looks like is with the belly button up to the ceiling, creating a little tunnel under your low back. This is an anterior tilt. We want the opposite. So, we’re going to roll the spine down to the floor and use the lower abdominal muscles to pull the pubic bone toward your face. You’ll start to feel activation in the belly. Next, take your fingers and start to breathe below the belly button. If you take a big deep breath in, you’re doing it right if you feel the muscles under your fingers pushing up toward the ceiling. If you feel you’re doing this correctly and maintaining the posterior tilt, the next part is breathing deeper into the sides. Find the hip bones on the side of your body and breathe in; you should feel your thumbs being pushed away from each other. Here’s how that looks: For the breathing, we want you to practice this for about 20 minutes. You can spread that throughout the day in different increments for the first few days. The next part will be taking that breathing and building it into a bridge. We want to activate what we call the posterior chain—glutes and hamstrings—to offload the injured area. Here’s how we’ll do that: place your fingers on the areas we just worked on, breathe deeply into them, and keep some stiffness there as you start to lift into a bridge and lower back down. You can adjust how high you go, so let’s start with lifting the bum off the ground and back down, pairing that with your breath. Lift and lower. After a few days, you can build in more height. We want to make sure we’re not hyperextending the low back at the top, so the breathing helps you find a more neutral pelvis position. For this exercise, start with five minutes of breathing, then practice the glute bridge for another 10 minutes. Do whatever sets and reps work for you in that time. On Day 5, we’ll warm up again, starting with our lower abdominal breathing for about five minutes. Breathe deeply into the belly and sides, aiming to go even deeper each time. After five minutes of that, we’ll build some rolling into this exercise. Drop one leg, and use the heel on the opposite side to stabilize. Breathe deeply into your belly and move as one unit. Reach for something across the room, exhaling as you return. Here’s how it looks on the other side: Again, if you push through your heel, your pelvis will roll, but we don’t want any twisting motions. Keep your sides stiff and move as one unit. Aim for about 10 minutes. You can stick to one side or alternate, depending on what works best for you.