DSP: Right Sided Neck Pain, Upper Cross Syndrome, Patellofemoral Pain: Phase 8 (3-26-18)

Phase 8

I will continue to give you some progressions to your current sequences below
Make sure as the routine gets harder you focus on the basics for the neck. It is not a bad idea to mix in some of the rotation contract relax on the chin tuck as options to make sure the neck is not tightening up as the shoulders fatigue
- 7 Movement Pre-Workout Sequence LINK
Below is also a link I continually update with my current workouts that you may find helpful and a good way to add some variety to your current strengthening
- 45 Minute Total Body Strength and Mobility Circuits
Organization of the week
- Day 1: Daily Sequence + Strength Circuit #1-3 (2 sets of strength circuit)
- Day 2: Daily Sequence
- Day 3: Daily Sequence + Strength Circuit #4-6(2 sets of strength circuit)
- Day 4: Daily Sequence
- Day 5: Daily Sequence + Strength Circuit #1-6 (1 set of each)
Daily Sequence
- NEW: I WILL GIVE YOU A COUPLE NEW OPTIONS IN THE DAILY SEQUENCE
  - AS I ADD TO THIS SEQUENCE, I WANT YOU TO FOCUS YOUR ATTENTION ON THE MOVEMENTS THAT YOU FEEL ARE MOST BENEFICIAL
  - TYPICALLY THIS SEQUENCE SHOULD INCLUDE 4-6 MOVEMENTS, AND YOU CAN CHOOSE WHICH ONES FEEL LIKE THEY ARE MOST RELEVANT TO YOUR SYMPTOMS OR FEEL LIKE THEY ARE HAVING THE MOST POSITIVE IMPACT
- This is meant to be somewhat easy and focused on maintaining mobility and muscle activation
- You should choose a couple of these movements as options to do gently thorughout the day to break up static postures
- 10-20 reps of each movement is recommended
- They can be done in a circuit 1-2x a day along with doing a couple of them frequently throughout the day as able
Strength Circuits
- CIRCUITS WILL BE ORGANIZED IN PAIRS OF TWO
- AS THIS LIST GROWS, EACH DESIGNATED STRENGTH WORKOUT SHOULD CHOOSE 3-5 PAIRINGS OR EXERCISES WHICH WILL EQUAL 6-10 TOTAL EXERCISES
- GOAL SHOULD BE 3-4 DAYS PER WEEK TO FEEL YOU ARE CHALLENGING YOURSELF WITH A GOOD STRENGTH ROUTINE THAT SHOULD TAKE NO LONGER THE 30-60MINUTES TO COMPLETE
- EACH STRENGTH SESSION TRY TO INCORPORATE CIRCUITS THAT YOU DID NOT DO THE PREVIOUS STRENGTH SESSION SO THERE IS SOME VAIRETY TO YOUR WORKOUT
Daily Sequence
- 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
  - Do this carefully and gently
  - Can be done in sitting as well and is typically helpful to complete lightly and frequently throughout the day
  - If this feels fine you may want to try the seated version throughout the day seen below to break up seated postures for long periods
    - 55) Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
    - NEW
      - 58) Deep Neck Flexor with Cervical Extension Off Bed VIDEO
- Progress the motion that feels better, compare between the 2 exercises below and pick the one that feels most helpful
  - 5) Neck Rotation Self SNAG VIDEO
    - Other option
      - 6) Neck Rotation Contract Relax VIDEO
        
        MAY GET INCREASED ROTATION BY ADDING IN SOME ISOMETRICS DEEPER INTO THE RANGE RATHER THEN THE PASSIVE STRETCH ABOVE
  - 3) Chin Tuck with Side Bending VIDEO
    - if either feel like they make it worse, try to decrease how far into the movement you go or hold off all together
- 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
  - Good initial movement to reduce quad tightness and improve knee pain
- 109) Bridge Band Around Knees Progression VIDEO
  - band may help to reduce pain if you have any
- 11.3) Pillow Case Active Shoulder Extension Hands Progress Closer VIDEO
  - Make sure you don’t go too far too fast
  - I want to know is this feels tighter on the R
- 51.1) Humeral Head Depression at 90deg Abduction VIDEO
  - Ideally light pulling in the front of the shoulder is ok, not on the top or in the back, stay short of feeling top or back of shoulder in regards to pinching or pain
  - PHASE 2 PROGRESSION
    - 46) Side Lying Thoracolumbar Rotation Stretch VIDEO
    - PHASE 3 OPTION
      - 91) Rolling with Side Lying Rotation VIDEO
- 26) Self MFR Quad/Hip Flexor VIDEO
- 27) Side Lying IT Band VIDEO
  - TWO OPTIONS TO ADDRESS TIGHTNESS THAT CAN LIKELY CONTRIBUTE TO AN INCREASE IN KNEE PAIN
  - TRY THIS BEFORE RUNNING OR SQUATTING AND LET ME KNOW IF IT IS LESS PAINFUL
Strength Circuit #1
- 75) Press band in Lunge/half Kneel VIDEO
  - 8-15 REPS
  - THIS CAN BE DONE WITH A CABLE OR BAND
- 122) Wall Sit Active/Band Abduction VIDEO
  - Pay attention to the details
  - GOAL 30-90SEC OR 8-20 REPS SLOW
    - PHASE 2
      - 121.2) Band 3 Positions PNF D1 Variations VIDEO
        
        CAN BE DONE WITH LIGHT CABLE OR BAND
Strength Circuit #2
- 84) Arm Bar VIDEO
  - Slow controlled transition from each point without putting weight down
  - 30-90 SEC…IF YOU GET TO 90SEC, INCREASE THE WEIGHT AND START BACK AT 30SEC
    - PHASE 2
      - 81) Basics of Bear with Leg Lift VIDEO
        
        ALTERNATING 5-10SEC HOLDS EACH LEG
    - PHASE 3
      - 103) Bear Up Wall to Hand Stand VIDEO
        
        UP AND DOWN SLOW
        
        5-15 REPS
- 115) Bent Over Box Row VIDEO
  - 8-15 REPS
Circuit #3
- 31.1) Hands Elevated Plank Variation VIDEO
  - Make sure you control low back position
  - PHASE 2
    - 96.3) Lying on Weight Bench Pullover VIDEO
    - 8-20 REPS
- 92) Full Can/Scaption Supraspinatus VIDEO
  - 8-20 reps
Circuit #4
- 74) Table Top Progression VIDEO
  - 8-20 reps
  - PHASE 2
    - 90) Band Low Fly VIDEO
      - THIS CAN ALSO BE DONE WITH LIGHT CABLE OR BAND
  - PHASE 3
    - 91) Band Horizontal Adduction VIDEO
      - BAND OR CABLE
      - 8-15 REPS
- 125) Shoulder Flexion Laying->Wall Sit->Seated Against Wall VIDEO
  - 8-20 reps
  - The end of the video back against the wall
  - 134.1) Bar Hang Knees to Chest VIDEO
    - THIS CAN BE VERY CHALLENGING AND BE CAREFUL NOT TO CAUSE PAIN
Circuit #5
- Bridge Progression Physio Ball (CHOOSE THE ONE THAT YOU FATIGUE ABOVE 8 AND BEFORE 15 REPS WITH GOOD CONTROL
- 85) Scapular Control with Weight Shift Side Plank Progression VIDEO
  - Begin with single arm holds and progress to sideplank in gradually lower position moving closer to floor.
  - Progresses to
    - 88) Side Plank with Rotation Progression VIDEO
    - 30-90sec
    - PHASE 3
      - 87.1) Side Plank Lateral Shift Floor VIDEO
      - 30-90SEC
Circuit #6
- 133) Sprinter Lunge VIDEO
  - 8-15 REPS
  - MORE OF A CHALLENGE TO HOLD A WEIGHT ONLY IN ONE HAND AT A TIME
- Single leg Balance progression (Choose 1)
  - 8-20 reps
  - 185.1) Pre Run/Walk Single Leg Balance Drill VIDEO
  - 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
  - PROGRESSION
    - 162) Single Leg Deadlift VIDEO
      - 8-15 REPS
Circuit #7
- 106) TGU Phase 1 Bottom VIDEO
  - Bottom of turkish get up…be careful you do not start to shrug your shoulder and tense in the neck
    - I keep reps lower with this one because you should have a 5 sec pause each position so 3-8 reps are plenty
- 123.1) TRX Reverse SidePlank VIDEO
  - OR 115.1) Squat With Single Arm Support Progression VIDEO
    - If you do not have access to TRx use the sink as shown above
    - Try for time for both