JF: TFL, Deep Hip ER, and Proximal Hamstring Pain in a Runner along with Neck Related Symptoms: Round 3 Week 1 (1-29-18)

Goal:
- Get neck and shoulder blade symptoms more under control
Daily Movements to do lightly and frequently
- 11) Shoulder Extension Mountain Pose VIDEO
  - seated or standing movement to do throughout the day with hands down at side
- 13.1) Tall Kneel Cane Behind Thighs VIDEO
  - hands behind back progression, can be done in standing instead of kneeling throughout the day
Otherwise we will add a movement each day and try to focus on doing each very lightly
- Try for 5-15 reps of each
- Day 1
  - 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
    - Keep it light and frequent
  - 10) Supine Median Nerve Mobilization VIDEO
    - pumping of the elbow lying on the floor
    - Don’t worry about changing neck position as in video
- Day 2
  - 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
    - Keep it light and frequent
  - 10) Supine Median Nerve Mobilization VIDEO
    - pumping of the elbow lying on the floor
    - Don’t worry about changing neck position as in video
  - 19) Posterior Shoulder Stretch Door Pull VIDEO
    - Gentle rock in and out
    - don’t hold and don’t go too far
- Day 3
  - 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
    - Keep it light and frequent
  - 10) Supine Median Nerve Mobilization VIDEO
    - pumping of the elbow lying on the floor
    - Don’t worry about changing neck position as in video
  - 19) Posterior Shoulder Stretch Door Pull VIDEO
    - Gentle rock in and out
    - don’t hold and don’t go too far
  - 111) Off Edge of Bed VIDEO
    - light attempt at strength into ext
    - make sure you keep neck as relaxed as possible
- Day 4
  - 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
    - Keep it light and frequent
  - 10) Supine Median Nerve Mobilization VIDEO
    - pumping of the elbow lying on the floor
    - Don’t worry about changing neck position as in video
- Day 5
  - 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
    - Keep it light and frequent
  - 10) Supine Median Nerve Mobilization VIDEO
    - pumping of the elbow lying on the floor
    - Don’t worry about changing neck position as in video
  - 19) Posterior Shoulder Stretch Door Pull VIDEO
    - Gentle rock in and out
    - don’t hold and don’t go too far
- Day 6
  - 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
    - Keep it light and frequent
  - 10) Supine Median Nerve Mobilization VIDEO
    - pumping of the elbow lying on the floor
    - Don’t worry about changing neck position as in video
  - 19) Posterior Shoulder Stretch Door Pull VIDEO
    - Gentle rock in and out
    - don’t hold and don’t go too far
  - 111) Off Edge of Bed VIDEO
    - light attempt at strength into ext
    - make sure you keep neck as relaxed as possible