DDT: Tennis Elbow with History of Hip/Low Back Pain: Week 8 (4-2-18)

EMAIL FOLLOW UP FROM PREVIOUS WEEK
- My feedback
  - It sounds like this past update went well
  - I will provide a few progressions below for you to try and let me know how they feel as you do them
- What has a positive impact on pain?
  - Band exercises and the wall plank
- Easy versus difficult
  - easy are the ones that do not stress knees or low back like wall sit or kneeling
- Daily activity summary
  - Worst time is the morning
  - Lifting and pushing are difficult, like groceries, closing hatch on car
- Adjustments are below in bold
DAILY
- TRY TO STICK WITH THE COUPLE MOVEMENTS I DISCUSS IN THIS VIDEO ABOUT TENNIS ELBOW
- Where Did My Elbow Pain Come From and What Can I Do About It? VIDEO LINK
TRY THIS SEQUENCE EVERY OTHER DAY
- 79.2) Plank With Single Arm Holds High to Low VIDEO
  - TRY TO ASSESS IF ONE ARM IS MUCH WEAKER
  - GRADUALLY INCREASE TIME AS DESCRIBED IN THE VIDEO
- Choose One of the pull options below (They are all good exercises so you may just change it up occasionally
- 122) Wall Sit Active/Band Abduction VIDEO
  - DO IT SLOW 5-15REPS
  - Option 2
    - 115.1) Squat With Single Arm Support Progression VIDEO
      - This can be done at edge of sink
      - try following some of the variations in the video
  - New Option 3
    - 115) Bent Over Box Row VIDEO
      - Goal is 8-15 reps
- 75) Press band in Lunge/half Kneel VIDEO
  - 8-20 reps slow
  - Progression (Choose 1)
- 97) Band Pull Down 3 Planes VIDEO
  - 5-15 reps each direction, start with 5 reps each
  - You can stand instead of kneeling
- 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