- Initial Program To Attempt Prior to Evaluation
- Important Information LINK
- Phase 1:
- Goals: Identify mobility deficits that are severely restricted, different on the painful side, movements that reduce your symptoms
- Activate muscle groups that have been not been engaging properly: Can you feel the the muscles engage in the same way that they do on the non-painful side? How does it feel different on the involved side?
- Become aware of maintaining spinal stability and posture keeping the chin slightly down
- Daily Movements: Meant to begin with proper neck stabilization and lightly move into restricted directions without increase in symptoms. This initial phase is more of an assessment to find your specific limitations as well as how you respond to certain positions. You need to be able to delineate between what is good and not good for you. As you are doing any of these movements keep the following in mind
- It is good to feel tension or pulling as long as it feels the same or easier to do as you do it and you do not have any increase in symptoms afterwards
- The first time through any movement do it very lightly, we are going to be stressing some sensitive areas and you will be surprised how this controlled movements can increase pain if done too aggressively, you can always push it a little harder the next time.
- If you have soreness try to assess which movement is producing it. Do each very slow and controlled instead of pushing for 20 reps right away
- Complete each 5-20x 1 set 1-2x/day as a sequence. You can do many of these lightly throughout the day which is a good idea to keep your hip from tightening up
- HW-14 Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- HW-14A Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
- HW-10 Side lying Thoracolumbar Rotation Stretch VIDEO
- HW-3 Shoulder Extension Mobility Post->AROM Bilateral Post->Strength Table Top VIDEO
- Do the part holding the pillow case behind your back, do it with palms forward
- Goals: Identify mobility deficits that are severely restricted, different on the painful side, movements that reduce your symptoms
