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RECOVERY – GLUTES & QUADRICEPS

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NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.

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ANATOMY

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• Lower Body Anatomy.

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NEURODYNAMICS

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• Neurodynamics Explained – Neural Tension-Flossing/Gliding
  • Nerve Supply Anatomy: Gluteus Maximus-Medius-Minimus .
  • Nerve Supply Anatomy Quadriceps .
  • 1 Video – Femoral Nerve Neurodynamics .

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MOBILIZATION – MASSAGE – ROLLING – STRETCHING

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• Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Baseball, Softball. Use softer versions without laces. Put 1 or 2 in a long sock and tie a knot.
• MFR – Myofascial Release Explained – Massage, Balls, Foam Roller, Stick .

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GLUTES – PIRIFORMIS

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• 3 Videos – Glutes/Piriformis Massage and Roll .  
• 8 Videos – Glutes/Piriformis Mobilize and Stretch – Figure 4 and Pigeon Variations.    
  • 13 Graphics- Deep Gluteal Pain Syndrome (possible Piriformis Syndrome) Roll and Stretch.

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QUADRICEPS

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• 3 Videos – Quadriceps Massage and Roll .
• 5 Videos – Quadriceps Stretch.
• See → Hip Flexors Recovery .

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