CSD: Low Back Pain with Right Hip/Glute med Weakness: Phase 3 (3-26-18)

  • Email Follow Up (My responses in bold)
    • Hip/Back pain is improving but still comes back. Some difficulty with glute activation exercises
      • I am glad to hear things are improving. I will give you some alternative options to try for glute activation in bold below
    • Optional ones
      • have only done heelraise double leg because you don’t have a ball
    • Going up stairs is getting better
      • I am going to include a progression that begins with a squat and progresses into a step up
  • Phase 3
    • I will expand on the phase 2 movements with some new options as I discussed above
    • I have included the descriptions from last week in regards to the daily and strength sequences
      • Light movements that I call “Daily Sequence”
        • This is a sequence that is all about light movement and muscle activation
        • It is meant to improve mobility and possibly serve as a warm up, cool down, or a light sequence in the morning or at night to improve mobility
        • I will continue to give you some alternative options over the next few weeks to include in this sequence
        • The goal is to isolate 4-5 movements that you feel are most effective in moving parts of your body that are stiff/painful and feel that they improve mobility/stiffness
        • You will do one set of 10-20reps for each movement so this sequence should be very quick and user friendly
        • There is something called the “5 Tibetan Rites” that had a great impact on me
          • Basically, these monks for thousands of years did this sequence, some calling it “The Fountain of Youth”
          • I do not necessarily hand out the 5 rites, but I do believe that everyone should have their own personalized version of 5 movements that are not incredibly challenging, that move areas of their body that they do no move enough in their daily life
          • This sequence should be brief and take only 5-10 minutes at the most
          • I do my own 5 rite sequence before bed each night and I do it as a warm up pre workout/wrestling practice/jujitsu
      • Strength Circuits
        • These are meant to challenge you with the goal of creating fatigue or tension in muscle without overloading painful structures
        • Your goal with this is to feel muscle tension and hopefully fatigue
        • Each movement will have a time goal or a rep goal, once you achieve that goal with no negative side effects, you are ready for a new challenge
        • When your body fatigues, you may start to get pain and that is your cue to stop
        • Pay attention to what you feel later that day and the next day
          • Mild pain is alright as long as it goes back to baseline within 24 hours
          • If pain is more severe you have a couple options
            • 1) Ice right after to minimize inflammation
            • 2) Try to decrease the intensity of the exercise by not going through as much range of motion or not pushing so hard
              • In my mind, most exercises can be made painful or not painful by the way that you go about it
              • Example: If I give you a squat variation, there are many ways to decrease risk of pain
                • Don’t go as deep into the motion, do it slower, keep weight more on the heels, hold an isometric position squat without moving in whatever range is least painful, do only 2-5 reps
              • Have the mind set of getting through new exercises making it super easy just to find a safe zone…you can always increase the challenge from there
    • Daily Sequence: Complete everyday
    • Strength Sequence