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Patellofemoral Pain Syndrome PT

Flexibility & Mobility

Adductor Rock Back - Hold

30 s

Downdog With Feet Rotation Every 10s

30 s

Couch Stretch - Hold

30 s

Adductor Rock Back - Hold

30 s

Downdog With Feet Rotation Every 10s

30 s

Couch Stretch - Hold

30 s

10 reps

10 reps

Side Laying Hip Circles - Add

10 reps

Side Laying Hip Circles - Abd

10 reps

Adductor Rock Back - Reps

10 reps

Half Kneeling Adductor Rock To Pigeon Rock

10 reps

5 reps

Adductor Rock Back - Reps

10 reps

Half Kneeling Adductor Rock To Pigeon Rock

10 reps

5 reps

Strength

Side Plank With Adductor Lift

10 reps

Feet Elevated Bridge With Alt March

10 reps

Side Laying Banded Clamshell

10 reps

Figure 4 Bridge

10 reps

Standing Clamshell

10 reps

Hamstring Slide Half Split

10 reps

10 reps

Static Split Squat

10 reps