Sports Hernia Rehab Exercises INSTEAD OF Surgery Week 3

Описание: The video starts at week 5 of the "virtual surgery for sports hernia." We covered Week 1-3 in another video here    • How to Solve Groin and Lower Ab Pain From ...  

Week 4 is here    • Week 2: Rehab Exercises for Sports Hernia ...  

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...

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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

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Transcript:
In today’s video, the focus is on continuing to challenge the posterior chain, adding more frontal plane exercises, and gradually introducing the anterior chain to target areas affected by sports hernia. We're in week five now, so it's important to continue with cardio if you're tolerating activities like walking, biking, or the elliptical.

The exercises featured are ideal for creating circuits. Start by practicing each one and then repeat them in a circuit for 2-3 sets.

The first exercise involves lying on the floor, with hands forming a diamond at forehead level. Begin by breathing deeply into the belly. Push the floor away with your elbows to raise your head and chest. Focus on keeping your back stable and your belly button lifted. Hold for a few seconds, then slowly lower. Repeat 5-8 times.

Next, we work on the side bridge. You can start by setting up on your elbow, under your shoulder, keeping your spine neutral. From here, press through your knee and raise your hips, aligning your belt buckle forward. Hold for 5-10 breaths, feeling the side body and hip engage. For a more advanced version, extend the top leg. Once done, switch sides. Repeat the exercise for 3 rounds.

The third exercise targets the front abdominal wall. Begin by lying on your back with your legs at 90 degrees. Once comfortable, extend your arms and use your core to control gentle rocking motions, keeping your hips and shoulders locked. The goal is to maintain stability and avoid excessive twisting. As a progression, you can move into a 90/90 position, lifting your hips and knees to challenge your core even further.

The next exercise is similar to the side plank but introduces more focus on the inner thigh. Lie on your side with your body in neutral alignment. Press your back knee into the floor to lift your hips into a side hold. If it's too challenging, use your front leg for extra support or reduce the effort. Hold for a few seconds, then lower. Repeat 2-3 times on each side.

Complete this circuit for a challenging workout, and when you're ready, progress to part four of this series. If you're not yet comfortable, revisit part one and two for more foundational work.