Additional Information

 

  • To move on to the next stage your pain level on the VAS needs to be at 0-3 out of 10

  • Stage 4 is typically for return to sport, so if your end goals do not require this type of exercise, then stop at stage 3

  • Make sure the exercises are tailored to your goals!

    • Example: If you enjoy gardening and lift bags of dirt, incorporate a deadlift variation in your exercise routine in stage 3

  • Definitions:

    • RPE - Rate of Perceived Exertion

    • Heavy Slow Resistance - Both concentric and eccentric motions at a slower speed with reasonably heavier weight

 

Stage 1Exercises

 

 

Stage 2 Exercises

 

 

Stage 3 Exercises

 

 

Stage 4 Exercises