AR: Right Low Back Pain with Popping: Phase 3 (12-26-18)

Phase 3

• Look for updates below in BOLD
• I will adjust the squat position with single arm holds
• I was also mix in some lunge variations that should improve symptoms with the elliptical
• This phase will introduce a couple new options in the daily sequence that involve rotation. As the daily list grows you want to try and pick out 4-5 movements that feel like they are most effective
• Daily Sequence: Complete everyday
  • 124) Double Leg Heel Raise VIDEO
    • Coordinates abdominal control with the other end of the posterior chain the calf
    • 8-20 reps slow
  • 41.2) Cross Leg Lower Trunk Rotation Pec Stretch VIDEO
    • Move slow and controlled, let me know if one side is much tighter then the other
  • 2 options
    • Choose which ever position feels most comfortable
      • 18) Puppy Pose Progression VIDEO
        • 8-15 reps
      • 18.1) Hands Elevated Variation VIDEO
        • 8-15 reps
  • 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
    • Hold each 5 sec, repeat 5-15 reps
    • Can also be done in standing
      • 102) Hamstring Isometric Standing/1/2 Kneel VIDEO
  • Posterior hip mobilization (Choose One)
    • 41) Cross Leg Contract Relax Posterior Hip VIDEO
    • 42.1) Cross Leg Contract Relax VIDEO
      • Can do either, hold each 5 sec and repeat 5-15x
  • 36.1) Supine Foam Roll Thoracic Extension VIDEO
    • Keep this in the upper/mid back
    • Try something softer at first like a towel roll or yoga mat
    • 5x each position
• Strength Circuit: Every other Day
  • Complete the listed time/rep amount, try to go through the circuit 2x (Do exercise #1, then #2, then #3….then repeat the circuit again, the reps may drop the second set due to fatigue) 
  • 115) Double Leg Bridge Phase 3 VIDEO
    • CAN BE DONE ON A BALL OR CHAIR/ELEVATED SURFACE
    • 8-20 REPS
  • 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
    • Do this slowly to avoid tension in low back
    • Very light weight to start
  • 141.2) 1/2 kneel and lunge Horizontal Adduction UPdate VIDEO
    • CAN USE A BAND OR CABLE
    • 8-20 REPS
  • 98) Hip Extension Over Table/Bed VIDEO
    • make sure you do not have any pain in the low back
    • I am going to give you 2 options to try and you can decide which works best but they are the same concept…option 1 is above and option 2 is down below
    • Really try to keep the knee locked out completely straight as you lift the leg
    • Hold at the top for 5 sec
    • Lying over the edge of a bed or dining room table works well
      • 97) Quadruped with Physio Ball Hip Extension VIDEO
    • Alternative option
      • 105.1) Pelvic Clock Progression into Bridge VIDEO
        • 8-20 reps
        • If you get 20 without issue I will give you something a little tougher
        • Harder Option
          • 111) Heels to Butt on Floor Single Leg Phase 3 VIDEO
            • 8-20 reps
  • 79.2) Plank With Single Arm Holds High to Low VIDEO
    • try for 5-10sec holds each arm, alternating arms for 5-15reps
    • Higher the surface=easier
    • Pick a height that is a little easy the first time around and we can progress from there
  • 149.2) Sink Squat Update VIDEO
    • 8-20 reps
      • IF THIS IS EASY TRY THE MOVEMENT BELOW
        • 150) Squat with Forward Reach Band Around Knees VIDEO
          • 8-20 REPs