Self Care for Kristina and Robert (copy)

Giant Set x 1

A soft tissue exercise for each of you to practice at home with a tennis ball or similar sized ball, followed by a stretch for the treated area.
For Robert: Glutes; if you have a foam roller, great, go through everything, if not, just focus on the tennis ball exercises
For Kristina: T-Spine 1:13 pin & stretch
1-3x daily until symptoms improve or disappear, then ongoing at-home care 3-4x a week once daily
Please let me know if you have any questions.

LAR
Self-Massage: Glutes
time 5 mins
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 5 mins h:m:s
LAR UMT
Pigeon
reps 8 each
Stretch for the LPHC
Set Reps
1 8 each
LAR
Self-Massage: T-Spine
time 5 mins
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 5 mins h:m:s

1:13 pin & stretch

UMT
Side Lying 90-90
reps 8 each
Set Reps
1 8 each