DDT: Tennis Elbow with History of Hip/Low Back Pain: Week 2 (1-22-18)

Week 2
- This week will build on your initial program with gradual integration of some challenging movements meant to challenge the upper extremity without increasing significant tendon pain
- The picture on your home page remains your guide, in that you should not have significant increase in tendon pain above a 4-5/10 the day of exercise or the following day
- Ice should be used after completing the strength sequence for 10-15 minutes to minimize the risk of significant post exercise soreness
- Try the strength sequence every other day
Daily Sequence
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
  - 30-90sec
  - This can be done frequently throughout day, never holding the stretch
  - Can be done without pillowcase as well
  - Can be done 5-10x per day LIGHTLY, don’t over stretch
- 111) Off Edge of Bed VIDEO
  - 8-20 reps hold each 5 sec
  - Pay attention to keeping shoulder back and down
- 17) Bridge with Pec Stretch to Reach Behind Back VIDEO
  - Make sure you have good abdominal tension first
  - email me if this causes any back pain or elbow
  - 8-20reps
- 31.1) Hands Elevated Childs Pose Variation VIDEO
  - 8-20reps
  - Once again email me with any specific issues
- 12.1) Wrist Extension Dive Self Mobilization VIDEO
  - 8-20 reps
  - Should not put ant tension on the lateral elbow, but is meant to make sure limitation in ability to extend your wrist is not part of the problem
  - If this feels kind of easy, a more challenging position can be found below
    - 12) Wrist Extension with Elbow Extension Stretch VIDEO
      - 8-20 reps
      - With this one I specifically want to know if you notice a difference in the painful side being more or less tight
- Strength Circuit#1
  - 52.1) Hammer Pronation/Supination VIDEO
    - Follow the instruction of go into preferred direction first and only the the lowering portion of the more painful direction
    - 8-20reps
  - Tricep Extension with Band VIDEO
    - 8-20 reps slow
    - If using Therabands: start with red, then progress to green, then blue, then black as able
  - 109.1) Mulligan Wrist Extensor Loading VIDEO
    - Begins to directly load the lateral elbow lightly
    - follow instructions in video as endurance being more of the goal 30sec-2 min
    - Once you are able to obtain 2 minutes just making a fist, you can progress to light active wrist extension while making fist
    - Phase 2: Leave the doorway and gradually progress into a lengthened position and increased wrist motion to incorporation of a weight
      - 109) Wrist Extensor Loading Progression VIDEO
        
        Start with 1-2 minutes of active motion
        
        Once 2 minutes is achieved, try progressing to a straight elbow
        
        Then progress to a weight of 1 lb with elbow bent