Recovery Guide — Mobile Massage Therapy

Wake-up: glute bridges (2×8, 2s hold), side-lying hip abduction (2–3×12–15, slight hip extension, toes forward).
Load: dumbbell Romanian deadlift and hip thrust (3×8) for the gluteus maximus.
Anti-hike: suitcase carries and cable/band hip abduction for the gluteus medius.
Integrate: level-pelvis step-ups and single-leg stance holds so the control shows up in walking.

Recovery Guide

This site is educational and does not diagnose, treat, or replace individual medical care. Massage therapy is a complementary approach; always consult a licensed physician or physical therapist for persistent or worsening symptoms. · Florida scope of practice · Recovery Guide (demo content)