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  • Dr. Cifelli

Program Level 2

Updated: May 15, 2020

This level incorporates some engagement/motor control of the glutes/abs and progresses some of the hip stretches from level 1. 

If you are unsure of any of the stretches or want a more individualized program, feel free to reach out to Nick or Kyle.




Couch Stretch


  • Kneel on a pillow or couch cushion facing away from your couch/chair. Lean forward and put one foot on your couch.

*May hold onto a chair/foam roller for stabilization*

  • Stretch should be felt in the front of the thigh of the leg that that has the foot on the couch/chair.

  • Repeat 3 Times Hold 30 Seconds Perform 2 Times a Day

*Remember to keep your low back in neutral spine position (do not over arch/overextend your back)*



Quadruped Pelvic Tilts


  • Assume a quadruped position as shown with your spine in a neutral position.

  • Extend your lumbar spine, performing an anterior pelvic tilt to end range of motion.

  • Pause and then flex you spine, performing a posterior pelvic tilt to end range of motion.

  • Return to your neutral spine position.

  • Continue performing in a continuous, controlled manner.

Repeat 10 Times Hold 3 Seconds

Complete 2 Sets Perform 2 Times a Day



90/90 PAILs/RAILs (Opening up the hips)


1. To improve hip External rotation mobility (stretch to be felt in front hip):


  • first assume position in photo

  • Try actively driving front knee into ground, stretch should be felt in the back of the front hip

  • For greater stretch, can hinge at the hip and bring chest towards front knee


2. To improve hip internal rotation mobility (stretch to be felt in back hip):


  • First assume position in photo

  • Try to actively lift back foot towards ceiling (may not be able to but that's okay)

  • Should feel stretch in front of back hip Flip positions, and repeat on other side

Repeat 10 Times Hold 5 Seconds

Complete 2 Sets Perform 2 Times a Day


Flip positions, and repeat on other side


Thoracic Spine Roll (arm out)


  • Begin by lying on your side.

  • Bring both knees up to a 90 degree angle.

  • Place the hand that you are lying on and hook it on top of your knees.

  • Then stick the other arm straight out.

  • Next, rotate back (as if you were a book opening).

*Make sure that you follow your hand with your eyes*


Repeat on both sides


Repeat 10 Times

Hold 10 Seconds Perform 2 Times a Day

Dead Bug Deep Core T.A. Engagement


  • Begin lying on your back with your hands extended above you toward the ceiling.

  • Bring your feet, knees, and hips up to 90 degrees.

  • Exhale hard to bring your ribcage/belly button toward your spine down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes.


*Imagine you must stop your pee midstream*


  • Hold this position throughout the movement deepening the contraction when you exhale each time.

  • Progression: Extend one leg, straightening the knee and hip to bring the leg just above the ground.

  • Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch. Stay tight and return the working leg to the starting position.

  • Repeat on the opposite side, alternating until the set is complete.

Repeat 10 Times

Hold 10 Seconds

Complete 3 Sets

Perform 2 Times a Day

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HEEL BRIDGING

(if doing this progression, do not have to do double leg)

  • While lying on your back, tighten your lower abdominals, squeeze your buttocks, lift your toes and then raise your buttocks off the floor/bed as creating a "Bridge" with your body.

  • You should be pressing through your heels the entire time.




*****SHOULD NOT FEEL YOUR BACK, QUADS, OR MOSTLY HAMSTRINGS***

****ONLY INTENDED FOR GLUTES, WITH A LITTLE HAMSTRING ENGAGEMENT****

** IF EASY AND CAN FEEL MOSTLY GLUTES, CAN MOVE ON TO SINGLE LEG BRIDGE BELOW***

Repeat 10 Times

Hold 5 Seconds

Complete 3 Sets

Perform 2 Times a Day

SINGLE LEG BRIDGE

(if doing this progression, do not have to do double leg)



  • While lying on your back with your knees bent, extend one knee as shown.

  • Next, raise your buttocks off the floor/bed.

  • Try and maintain your pelvis level the entire time.






*****SHOULD NOT FEEL YOU BACK, QUADS, OR MOSTLY HAMSTRINGS***

****ONLY INTENDED FOR GLUTES, WITH A LITTLE HAMSTRING ENGAGEMENT****

Repeat 10 Times

Hold 3 Seconds

Complete 3 Sets

Perform 2 Times a Day

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