I just saw my physical therapist. He said my internal hip rotation (HIR) is still not that great.
He is happy the way things are going, and said I can keep doing my gymnastics/bboy sessions and do a physical therapy type routine once a week, or twice a week if I have extra time.
He wants me to incorporate more exercises where I cross over the midline. For example, going on a treadmill sideways but cross stepping in the front and back, rather than sidestepping.
I went to a great bboy workshop last night. It was 1 hour class. It was beginner/intermediate, but it was a good workout, I kept up and didn't have any pain.
Exercises to Focus On - 1 Day a Week
Treadmill Criss/Crossing Over Midline
Wedging a Big Abdominal Ball Somewhere and Kicking It
Theraband
Hang From a Bar, Spread Legs and Spin
Adductor Machine (High Reps, Low Weight)
1 Day/Week Aerobics (30+ Minutes Riding a Bike or Elliptical)
Cable Leg Pulls (Similar to Theraband)
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