When we are looking to improve our postural imbalances or injuries, it requires a few pieces of the puzzle. Especially when we are recovering from an injury. However I have found many of my clients never get back to 100% with physical therapy. It is about what insurance will pay for and they will only pay for good enough. But that good enough creates compesary patterns and problems down the road. Yet when athletes are healing from an injury you can bet they are getting back to 110%! That is what I look for as I am healing from my bulging disk. I am still looking for someone local who does what this physical therapist does that I found on youtube. I had to figure out myself that my left muscle stopped firing. I will keep looking and if any of my clients found one that they love please let me know. Until then I can check to see of a muscle is firing properly, but I can not give exercises. So I am sharing a few of my favorite videos of his:
Ankle mobility is important as our foundation, it often can create knee pain. Especially pay attention to the bit at the end about shoes.
https://youtu.be/goBNS–kWF0?si=ggnu6VBRXhmE1lAY
The next is the importance of the hips. Tightness and/or weakness in the hips affect our walk and can create low back and knee pain, not just hip pain. I am still on the beginner versions where I have to hold onto something. In the last exercise he has a video where you externally rotate while doing that slow squat.
https://youtu.be/12NGWxpDlr8?si=qtpkXMD9b7e3Iyrf
How I realized I had a problem and an issue I notice with many clients is my gluts stopped firing on the left side. This led to a very tight and painful hamstring as it was doing the job of the glut to compensate. Plus my myofascial release therapist noticed that glut became smaller in size. After doing this doubles leg bridge I noticed a huge difference in my strength while doing glut exercises.
This is the video that directly relates to helping my bulging disk. Of course the best option is to find a PT that can evaluate you like in the video.
Elizabeth's Healing Path 