CC: Lumbosacral Pain in a Ballet Dancer with Symptoms into Lateral Thigh/Knee (In office patient) 8-20-18

Updates 3-21
- Hip Rotation Sequence
Updates form 3-14 Meeting
- Hands and knees sequence
  - 16) Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
  - 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
  - Phase 2 glute activation
    - 99)Hip Thrust Double Leg VIDEO
  - Phase 3 single leg stability
    - 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
- ankle mobility sequencw
Updated Program 2-21-19
- Recumbent Bike
  - Start with light resistance
  - Get RPM’s between 85 and 100 for 1 minute, then 75-85 for next minute, for total of 5-10 minutes
- Exercise Ball Sequence/Lying on mat: Go through 2 sets of 8-15 reps for each
  - Can pair the below movements together as a sequence
  - 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - 83.2) Ball Rollout Wall Block VIDEO
    - End of the video
  - 116) Hamstring Isometric with Contralateral Leg Raise VIDEO
    - 5 sec holds
  - 110) Prone “I” Latissimus Over Ball VIDEO
    - Over ball option
  - 12) Sidelying Thoracolumbar Rotation Stretch VIDEO
    - Can do one side at a time or the movement below
    - which alternates side to side
    - 91) Rolling with Side Lying Rotation VIDEO
- Circuit #2
  - 157) Band Extension Deadlift VIDEO
    - When in the gym, this can be done with cables
  - 124) Double Leg Heel Raise VIDEO
    - pay attention to the details
  - 179) Standing Adductor Slide VIDEO
    - lateral lunge towel slide, if in the gym you can step laterally and lunge then step back to center
    - 8-15 reps each leg
  - 103.1) PNF D2 Band Down and Across VIDEO
    - Band strengthening through thoracic rotation
    - this can also be done with a light cable at the gym
Updated Sequence 11-1-18
- Daily
  - 16) Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
    - 10-15x
  - 53.3) Self MET Pelvis Supine VIDEO
    - 10x5sec
  - 55.1) Abdominal Isometrics with Ball Squeeze Supine VIDEO
    - 10x5sec
  - 81) Basics of Bear with Leg Lift VIDEO
    - hold position 30-60sec
  - 51.1) Frog Stretch VIDEO
    - 10-15x 5-10sec each
- Every Other Day
  - Do above plus the following
  - 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
    - using 3-4lbs
    - 8-20 reps
  - 149) Upper Body Assisted Squat VIDEO
    - 8-15 reps
  - 113.1) Ball Hamstring Curl to Knee Extension VIDEO
    - 8-15x
  - 178) Standing Adductor Isometric VIDEO
    - 10x5sec
Updated Daily Sequence as of 10-11
- 16) Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
  - 10-15x
- 7) Supine Physio Ball Thoracic Ext Wheel Regression VIDEO
  - Reach overhead up into a crunch 10-15x
- 28.4) Foot Propped Ankle DF/Gastroc Stretch VIDEO
  - 15x each
- 36.2) Seated Sciatic Nerve Stretch Long Sit VIDEO
  - 10-20x
- on one knee position, front knee bends straight forward 5-10x, then move it from 12 0’clock to 1 o’clock….then 2 o’clock…then 3 o’clock
- Arabesque with foot behind on the step stretch, try to avoid excessive movement in your back
  - 5-15x
Daily Sequence:
- 17) Seated Flexion and Child’s Pose Breathing VIDEO
  - 5-10 deep breaths
- 18.1) Hands Elevated Variation VIDEO
  - Try this hands elevated variation which will provide more stretch on the shoulders
  - 8-15 reps
- 81) Basics of Bear with Leg Lift VIDEO
  - May want to use a mirror…once you are able to hold 60sec..progress to 5 sec leg lifts on each leg leg where you come back down to the ground between each leg lift to re establish good lumbar positioning
- 124) Double Leg Heel Raise VIDEO
  - 8-15 reps
- 31) Seated Quad Stretch Foot Under Chair VIDEO
  - 8-15 reps
- Movements to try throughout the day
Strength Circuits
- Circuit #1
  - 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
    - Progressed to bear position with towel slide
      - 79) Bear Hip Extension->Mountain Climber VIDEO
        
        gradually work up from 1 reps to 5-10 reps slow, stopping at fatigue
  - 83.2) Ball Rollout Wall Block VIDEO
    - 8-15 reps
  - 149.2) Sink Squat Update VIDEO
    - 8-15 reps
- Circuit#2
  - 141) Band Horizontal Abduction VIDEO
    - 8-15 reps
  - 57.1) 1/2 Kneel Band Pull Down Thoracic Ext Prog VIDEO
    - 8-15 reps
  - 99) Double Leg VIDEO
    - 8-15 reps
- Circuit#3
  - 115) Double Leg Bridge Phase 3 VIDEO
    - 8-15 reps
  - 72) Push Up Plank Hip Ext VIDEO
    - 8-15 reps
  - 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
    - 8-15 reps