- Below I marked in bold movements that may provoke dizziness and should be done very carefully
- I also have listed a link to a self BPPV correction technique that has shown to be similar in effectiveness to the Epley Maneuver which some one else much provide but you are able to complete it yourself
- It may very likely provoke dizziness so make sure someone is near when attempting it
- I would like to adjust the organization of your program somewhat
- Let’s plan on the following schedule
- Day 1: Upper Body Movements and Pool program
- Day 2: Lower Body Movement and Pool Program
- Day 3: Pool Program
- Day 4: Upper Body Movements and Pool Program
- Day 5: Pool Program and then Lower Body Movements
- Day 6: Pool Program
- Day 7: Light Pool/Rest Day
- Upper Body Movements
- N-14 Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- S-35 Full Can/Scaption Supraspinatus VIDEO
- Using black band 24x
- H-46F Band Extension Deadlift VIDEO
- black band 20x
- Be careful with forward bending in regards to dizziness
- Wrist flexion using light weight in a range of motion short of pain, focusing on maintaining tension in the forearm with minimal to no discomfort at medial elbow
- 1lb 20x
- S-17 Shoulder Flexion & Forward Reach Towel Slide to Ball Roll Out VIDEO
- 20x
- Be careful, this may be problematic in provoking dizziness
- S-27B Wall Sit Active/Band Abduction VIDEO
- Black 18reps
- Resisted band opening
- red
- H-19A Band Pull Down 3 Planes VIDEO
- Blue Right 14 Left 18
- N-1C Neck Rotation Contract Relax VIDEO
- Lower Body Movements
- N-3A Cross Leg Lower Trunk Rotation Pec Stretch VIDEO
- The adductor insertion is a problematic area, let’s adjust the movements to load that area
- Previously doing:
- H-48C1-Standing Adductor Isometric VIDEO
- Seated adductor/medial hamstring stretch, seated at edge of chair with feet apart
- Let’s change to:
- Previously doing:
- A-6B Seated Ankle Dorsiflexion and Plantarflexion VIDEO
- 10x
- H-30 Quadruped with Physio Ball Hip Extension VIDEO
- This is another option to isolate glute activation with minimal weight bearing
- Foam/Airex pad, tandem balance, can also try the movement below
- 30sec each
- H-42A Step Knee Flexion Intro VIDEO
- H-36A Hamstring Isometric with Contralateral Leg Raise VIDEO
- Right 9x Left 17x
- H-6 Seated Quad Stretch Foot Under Chair VIDEO
- H-46H1 Reverse Lunge Towel Slide VIDEO
- Right 9x Left 11x
- Band around foot pulling up towards you
- Blue band
- H-45E Lunge with Band Around Knee Glute Med Activation VIDEO
- Green Right 17x Left 20x
