JF: TFL, Deep Hip ER, and Proximal Hamstring Pain in a Runner along with Neck Related Symptoms: Round 3 Week 2 (2-5-18)

Daily Movements
- 2-6-18
  - Let me know of these feel in regards to foot symptoms
    - 5.1) Prone Press Up Progression VIDEO
      - try this one first and let me know if it impacts any of your symptoms in a positive, negative, or neutral
    - 36) Seated Sciatic Nerve Floss VIDEO
      - this is a nerve mobilization and I stress this should be done short of feeling much of anything, if you start in too deep of a stretch it may make the foot worse
      - If it feels at all uncomfortable stop doing it
- 10) Supine Median Nerve Mobilization VIDEO
  - pumping of the elbow lying on the floor
  - Don’t worry about changing neck position as in video
- 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
  - Keep it light and frequent
- 28) Self MFR Hamstring VIDEO
  - Let me know if this feels helpful
- 10.1) Supine Wing ER Breathing VIDEO
- 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
Strength Circuits
- 1/2 Kneel to Low Lunge VIDEO
  - 8-15reps
- 111) Off Edge of Bed VIDEO
- Double Leg Bridge Phase 3 VIDEO
  - 8-15reps
- 73.1) Updated Band Tricep Extension VIDEO
  - 8-20 reps
- Squat Pulses In Short Range VIDEO
  - 30-90sec
- 51.1) Humeral Head Depression at 90deg Abduction VIDEO
  - If painful be careful not to go far out to the side
- Reverse Lunge VIDEO
  - 8-15reps