Week 2: Rehab Exercises for Sports Hernia Without Surgery!

Описание: The video starts at week 4 of the "virtual surgery for sports hernia "since the first 2 weeks are rest and we covered Week 1-3 in another video here    • Week 1  .

This is the 4th week where we do structured rehabilitation for the sports hernia instead of having a sports hernia surgery. This is the 2nd video of our 4 part video series it takes you through week 1-6 of the sports hernia virtual surgery designed at Performance Place.

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Transcript:
Today's video is week four, part two, of the virtual surgery for sports hernia recovery. If you haven't seen week three, be sure to check it out, as it covers deep core exercises and sets you up for success in week four.

The goals for week four are to reduce pain and begin challenging and strengthening the posterior chain (backside muscles) and frontal plane.

The first exercise is about bringing one leg into hip flexion. Before beginning, make sure to focus on deep abdominal breathing, especially in the lower abdomen. Once you’re in position, push through the floor with your hands while bringing the leg into a 90-degree flexion. Then, extend the straight leg, driving the heel away from your head. Hold for 3-5 breaths, relax, and take a break. Perform 5-8 reps, adjusting the range of motion if needed.

Next, we focus on hip abduction. Lying on your side, support your head and keep the spine in a stable position while lifting the top leg. Be mindful of not overdoing the side-bending motion, and instead, create a tunnel under your torso. Stretch your fingers and lift the leg while breathing deeply, holding for 3-5 breaths before lowering. Repeat 5-10 reps on each side.

The third exercise is the bird dog. In a tabletop position, push your hands into the floor for stability. Extend one leg, sliding your toes across the floor, and drive the heel behind you. If stable, reach with the opposite arm, squeezing it for 5 seconds, then slowly return. Perform 5 reps per side.

The bridge exercise with a squeeze incorporates an object like a yoga block or rolled towel placed between the knees. With a neutral pelvis, breathe deeply, and squeeze the object gently. Once stable, lift into a bridge position and control the descent. Perform 8-10 reps for 2-3 sets.

Finally, we move on to the single-leg bridge. Begin by holding one leg at 90 degrees and performing the bridge while focusing on control. If this feels challenging, add extra pressure through the floor with the opposite leg, or extend the lifted leg. Start with 6-8 reps per side for 2-3 sets.

In addition, consider adding light cardio, such as biking or using the elliptical, to support recovery and increase your heart rate.

Stay tuned for part three, where we’ll discuss progressions in this virtual surgery.