SC: Left L5-S1 Radiculitis x 1 Year, 22 year old: Phase 2 Weeks 2-4 (11-5-17)

Phase 3
- This phase with continue with the daily movements as before
- It will attempt to build on phase 2 by progressing into some more challenging movements that incorporate upper and lower body
- They will be focused on posterior chain strength and maintain abdominal control as you progress into hip extension and overhead movements
- If any of these movements feel like they are at all painful or uncomfortable, email me and I will make substitutions as needed
- This phase will also include the previous strength circuit and one additional circuit that can continue to be completed every other day
- This sequence is meant to be challenging but also not painful
Daily Sequence: 8-15reps of each movement
- Counter Lumbar Extension Progression VIDEO
  - progress from hands at side to overhead as able
  - This is something that can be done frequently throughout the day
  - In the absence of a counter you can put your fists in your lower back for something to gently lean back against
- Counter Push Phase 1 VIDEO
  - Wall plank to activate glute
  - Focus on not lifting the leg too high behind you
- Tall Kneel 5 Rites Version VIDEO
  - Goal is to feel tension in the front of hips/thighs without increase in low back symptoms
- Lying Hamstring Stretch VIDEO
  - Light mobilization of sciatic nerve
  - Do this very gently and do not hold, just move in and out
Strength Circuit: Complete 3 days/week, 2x through, 2nd set can be 1/2 as many reps as the first set
- Quadruped Hip Extension progression VIDEO
  - isolate hip extension from tension in low back
  - 8-15reps slow holding each leg lift 5 sec
- Feet Apart Hip Abduction Raise Small Range VIDEO
  - Tries to isolate the inside of the ankle by pulling inward
  - Don’t let heels ever touch ground and do small pulses for 30sec-90sec
- Squat Pulses In Short Range VIDEO
  - Remain short of back or leg pain
  - pulses on short range for 30-90sec