DDT: Tennis Elbow with History of Hip/Low Back Pain: Week 1 (1-8-18)

Week 1
- This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
- This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
- Each day a new movement will be added to successfully isolate your body’s response to each movement
- Each movement should be done for 8-20reps or 30-90sec as specified
- You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
- If you get to a movement that is painful during the exercise or you have significant pain the following day, hold on that movement in the next circuit progression
- Goals: Assess your ability to isolate specific muscle groups
  - isolate scapular and abdominal control which will be the foundation for upper extremity exercise
  - lightly mobilize wrist extension
  - Focus on remaining in a range where you feel muscle fatigue/activation and minimal to no tendon pain
  - This week will attempt to establish a warm up sequence that will be used in future weeks prior to strengthening circuits
- Day 1
  - 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
    - 30-90sec
    - This can be done frequently throughout day, never holding the stretch
    - Can be done without pillowcase as well
    - Can be done 5-10x per day LIGHTLY, don’t over stretch
- Day 2
  - 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
    - 30-90sec
    - This can be done frequently throughout day, never holding the stretch
    - Can be done without pillowcase as well
    - Can be done 5-10x per day LIGHTLY, don’t over stretch
  - 111) Off Edge of Bed VIDEO
    - 8-20 reps hold each 5 sec
    - Pay attention to keeping shoulder back and down
- Day 3
  - 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
    - 30-90sec
    - This can be done frequently throughout day, never holding the stretch
    - Can be done without pillowcase as well
    - Can be done 5-10x per day LIGHTLY, don’t over stretch
  - 111) Off Edge of Bed VIDEO
    - 8-20 reps hold each 5 sec
    - Pay attention to keeping shoulder back and down
  - 17) Bridge with Pec Stretch to Reach Behind Back VIDEO
    - Make sure you have good abdominal tension first
    - email me if this causes any back pain or elbow
    - 8-20reps
- Day 4
  - 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
    - 30-90sec
    - This can be done frequently throughout day, never holding the stretch
    - Can be done without pillowcase as well
    - Can be done 5-10x per day LIGHTLY, don’t over stretch
  - 111) Off Edge of Bed VIDEO
    - 8-20 reps hold each 5 sec
    - Pay attention to keeping shoulder back and down
  - 17) Bridge with Pec Stretch to Reach Behind Back VIDEO
    - Make sure you have good abdominal tension first
    - email me if this causes any back pain or elbow
    - 8-20reps
  - 31.1) Hands Elevated Childs Pose Variation VIDEO
    - 8-20reps
    - Once again email me with any specific issues
- Day 5
  - 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
    - 30-90sec
    - This can be done frequently throughout day, never holding the stretch
    - Can be done without pillowcase as well
    - Can be done 5-10x per day LIGHTLY, don’t over stretch
  - 111) Off Edge of Bed VIDEO
    - 8-20 reps hold each 5 sec
    - Pay attention to keeping shoulder back and down
  - 17) Bridge with Pec Stretch to Reach Behind Back VIDEO
    - Make sure you have good abdominal tension first
    - email me if this causes any back pain or elbow
    - 8-20reps
  - 31.1) Hands Elevated Childs Pose Variation VIDEO
    - 8-20reps
    - Once again email me with any specific issues
  - 52.1) Hammer Pronation/Supination VIDEO
    - Follow the instruction of go into preferred direction first and only the the lowering portion of the more painful direction
    - 8-20reps
- Day 6
  - 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
    - 30-90sec
    - This can be done frequently throughout day, never holding the stretch
    - Can be done without pillowcase as well
    - Can be done 5-10x per day LIGHTLY, don’t over stretch
  - 111) Off Edge of Bed VIDEO
    - 8-20 reps hold each 5 sec
    - Pay attention to keeping shoulder back and down
  - 17) Bridge with Pec Stretch to Reach Behind Back VIDEO
    - Make sure you have good abdominal tension first
    - email me if this causes any back pain or elbow
    - 8-20reps
  - 31.1) Hands Elevated Childs Pose Variation VIDEO
    - 8-20reps
    - Once again email me with any specific issues
  - 52.1) Hammer Pronation/Supination VIDEO
    - Follow the instruction of go into preferred direction first and only the the lowering portion of the more painful direction
    - 8-20reps
  - 109.1) Mulligan Wrist Extensor Loading VIDEO
    - Begins to directly load the lateral elbow lightly
    - follow instructions in video as endurance being more of the goal 30sec-2 min
- Day 7
  - Rest and send me an email reflecting on how this week went
    - What was easy, what was painful, what was difficult?