DKA: Lateral Hip Pain/Glute Med Tendinopathy and Low back Pain: Phase 3 (3-22-18)

This week will add a new strength circuit with the order of the week listed below
All updates with be in BOLD
Daily Routine: Try this especially after activity or before bed
- Can be completed everyday
- 8-15 reps for each
- 109) Band Around Knees Progression VIDEO
  - Basic Bridge position
  - maintain flat low back
- 98.1) Quadruped Hip Extension progression VIDEO
  - Once again a mirror is a good idea
- 26) Self MFR Quad/Hip Flexor VIDEO
  - Avoid doing this on any area that is really sensitive
  - It should be uncomfortable but not so much that you feel like you con’t relax
  - If this causes any back pin email me
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
  - Pulling without pain
  - Use a mirror again to watch low back position
  - SUBSTITUTION
    - 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
- NEW
  - 38.1) Cross Leg Basic Rock to Cross leg Progression VIDEO
    - PHASE 2:
      - 42.1) Cross Leg Contract Relax VIDEO
Strength Circuit
- Complete every other day
- Go through the circuit twice, the second time through it do half as many reps or have the time as the first set
- Still do the daily movements the same day
- 124) Double Leg Heel Raise VIDEO
  - Ankle mobility can be part of the problem
  - Use this to activate and stretch your calf
  - Goal 8-20 reps
  - If able to do 20 reps progress to
    - 126) Single Leg Concentric/Eccentric VIDEO
      - Gradually progress 8-20 reps each leg
- HAMSTRING/GLUTE ACTIVATION: (CHOOSE ONE)
- 74) Bear Pelvic Control VIDEO
  - Highly recommend using a mirror
  - Getting this is important because your ability to maintain a flat back will be important for all movements moving forward
    - progress to
      - 71.1) Plank With Single Arm Holds High to Low VIDEO
      - Begin at a higher surface and progress to lower
      - Goal 5-10 sec holds each arm going back and forth with goal of total time 30-90sec…If you get to 90sec go to a lower surface
- Hip Thrust Progression
  - 99) Double Leg VIDEO
    - CAN BE DONE WITH BACK ON EDGE OF COUCH/CHAIR/OTTOMAN/COFFEE TABLE
    - 8-20 REPS
- GLUTEUS MEDIUS ACTIVATION
  - 174) Sidelying Leg Raise Progression to a Stretch VIDEO
    - DO IT SLOW AND TRY TO MAKE SURE YOU KEEP PELVIS FORWARD AND TOE IN
    - WOULD LIKE TO KNOW IF ONE LEG IS MORE DIFFICULT THEN THE OTHER
    - 8-20 REPS SLOW