Sports Hernia Rehab Exercises INSTEAD OF Surgery Week 4 скачать в хорошем качестве

Sports Hernia Rehab Exercises INSTEAD OF Surgery Week 4

The video starts at week 6 of the "virtual surgery for sports hernia." We covered Week 1-3 in another video here    • 2025 Sports Hernia Virtual Surgery: W...   Week 5 is here    • Sports Hernia Rehab Exercises INSTEAD...   This is the 5th week where we do structured rehabilitation for the sports hernia instead of having a sports hernia surgery. This is the 3rd 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: Today is part four of a four-part series for virtual surgery for a sports hernia. If this is your first time joining us, please go all the way back to part one first and follow all those progressions before getting into what we'll go over today, which is light and easy normal strength training for a sports hernia. The first exercise we're going to get into is just a normal kettlebell deadlift. Again, the kettlebell doesn't have to be the thing that you're using, but it's what we like to teach here. It can be any type of resistance. Obviously, everybody's going to be different on the weight, so choose something that feels light and easy at first so you can work through the exercise and tune into how it feels. If there's pain, don't do it. If you're having trouble at all, please ask a professional for help to watch you and choose the right exercises for you. For the kettlebell deadlift, start by hovering over the kettlebell so it's near your heels. Root into the floor, maybe spread the toes a little bit, and get super heavy into all parts of the feet. Slide the hands down the thighs without even touching the weight, and come back up, tuning into how a couple of reps feel. You want to avoid excessive arching or rounding in the back. Eyes on the weight, slide the hands down, stretch the back pockets, and try to touch the weight. Come back up slowly and set it back down where you started. Work on breathing deeply and making sure you have a stable base before lifting weight. Perform somewhere between 6 to 12 reps, depending on your tolerance. Next exercise is a split squat, which is basically just a lunging in place. Start by getting into a lunging position with your weight next to the heel of your front foot. First, check your breathing base by getting heavy through the front foot. Push through the heel to come up and back down. If that feels good, grab some weight and hold it in a position that feels right for you, whether around your torso or at your sides. Make sure you can see your front toe at all times and control the movement as you rise and lower. The next exercise is the half kneeling overhead press. Before getting into these exercises, if there is pain or confusion, there’s a link in the description below for a free sports hernia recovery plan. With the half kneeling overhead press, you’ll be in a kneeling position with one foot forward and one back. Tune into your belly, breathe deep, and press your knuckles to the ceiling while controlling the movement back down. You may notice a butt cheek squeeze on the supporting leg. This exercise is meant to engage your core as well. If it’s painful, decrease the weight or adjust the reps until you can find what you can tolerate. Switch sides after completing one side. The next exercise is the farmer carry. For this exercise, you’ll need two weights. To start, work on the deadlift technique from earlier to pick up the weights. Then, stand tall and walk with the weights in hand. Push your head through the ceiling, breathe deeply into your belly, and make sure the weights aren’t swiping the sides of your legs. You can challenge yourself by holding the weights away from your body or increasing speed. If you don’t have much room, marching in place is a good option. Go until this starts to feel challenging or your grip gives out. Find a pain threshold that works for you. Finally, we’re getting into TRX strap rows. Set up the straps so the angle works for you. The more upright you are, the easier it will be, while a steeper angle increases difficulty. You want to stabilize your pelvis and stay in a posterior tilt while breathing deeply. Pull your elbows to your back pockets and slowly return. Keep the shoulders away from your ears and stay stable through the core. Start with an easier angle and work up to a challenging one. The rep range should be what feels right for you and should be pain-free.