JF: TFL, Deep Hip ER, and Proximal Hamstring Pain in a Runner along Neck Related Symptoms: Week 1 (9-24-17)

Primary Complaints
- Right TFL pain, especially after running
- Right deep hip external rotator syndrome
- Right hamstring pain
- Hyper lumbar lordosis
- Left Levator Scapulae and neck Pain
Important Program Information LINK
This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
Each day a new movement will be added to successfully isolate your body’s response to each movement
Each movement should be done for 8-20reps or 30-90sec as specified
You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
If you get to a movement that is painful during the exercise or you ave significant pain the following day, hold on that movement in the next circuit progression
Goals: activate the glute max and med without over activating lumbar paraspinals
- Establish pelvic control
- Mobilize anterior hip
- This week will attempt to establish a warm up sequence that will be used in future weeks prior to strengthening circuits
Day 1:
- Quadruped with Physio Ball Hip Extension VIDEO
  - Can lay of an ottoman or weight bench
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
Day 2:
- Quadruped with Physio Ball Hip Extension VIDEO
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
Day 3:
- Quadruped with Physio Ball Hip Extension VIDEO
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Shoulder Extension/Internal Rotation Bridge VIDEO
  - This combines shoulder mobility, quad stretch, light glute activation
  - 8-20 reps slow and controlled
Day 4:
- Quadruped with Physio Ball Hip Extension VIDEO
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Shoulder Extension/Internal Rotation Bridge VIDEO
  - This combines shoulder mobility, quad stretch, light glute activation
  - 8-20 reps slow and controlled
- Step Knee Flexion Intro VIDEO
  - Exaggerates the running stride
  - Make sure foot on the ground is straight and you maintain some lower abdominal tension
  - 8-20reps each leg
Day 5:
- Quadruped with Physio Ball Hip Extension VIDEO
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Shoulder Extension/Internal Rotation Bridge VIDEO
  - This combines shoulder mobility, quad stretch, light glute activation
  - 8-20 reps slow and controlled
- Step Knee Flexion Intro VIDEO
  - Exaggerates the running stride
  - Make sure foot on the ground is straight and you maintain some lower abdominal tension
  - 8-20reps each leg
- Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
  - Can be done seated or lying on a foam roll as depicted
  - In place of a foam roll, a yoga mat or thick towel roll will work
  - 8-20 reps
  - The chin tuck can be awkward, see video below for more instruction
    - Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
Day 6:
- Quadruped with Physio Ball Hip Extension VIDEO
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Shoulder Extension/Internal Rotation Bridge VIDEO
  - This combines shoulder mobility, quad stretch, light glute activation
  - 8-20 reps slow and controlled
- Step Knee Flexion Intro VIDEO
  - Exaggerates the running stride
  - Make sure foot on the ground is straight and you maintain some lower abdominal tension
  - 8-20reps each leg
- Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
  - Can be done seated or lying on a foam roll as depicted
  - In place of a foam roll, a yoga mat or thick towel roll will work
  - 8-20 reps
  - The chin tuck can be awkward, see video below for more instruction
    - Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- Tall Kneel with Scapular Depression/Retraction VIDEO
  - Be careful to not feel any pain in the lower back
  - If you do, email me and I will try to adjust the movement as needed
Day 7
- Rest and contact me with your feedback from this week’s test sequence