DT: Lateral Hip Pain and Neck Pain: In Office patient (9-14-18)

Look for updates from 12-20 appointment in BOLD
Daily Movements
- Can be done throughout the day, but at least 1x/day, especially if you are in pain
- NEW:
  - 127) Step Knee Flexion Intro VIDEO
- 5) Neck Rotation Self SNAG VIDEO
- 2) Neck/Upper Back Flexion & Extension Hands behind Head VIDEO
  - We did this seated, tuck the cin as you lean back and then come all the way down chin towards chest
  - 8-15x
- 27) Side Lying IT Band VIDEO
  - 30-60sec 3-4 spots
- 31) Seated Quad Stretch Foot Under Chair VIDEO
  - 8-15x
- 14) Tall Kneel with Scapular Depression/Retraction VIDEO
  - 8-15x
  - Can be done in standing
- 107) Heels to Butt on Floor Phase 1 VIDEO
- 31.1) Hands Elevated Child’s Pose Variation VIDEO
  - NEW OPTION TO REPLACE ABOVE:
    - 36.1) Supine Foam Roll Thoracic Extension VIDEO
      - THIS IMPROVED YOUR NECK SYMPTOMS
      - 5-10X EACH SPOT WITH THE ROLL/YOGA MAT/ROLLED UP TOWEL
- NEW: Isometrics for your neck
Strength Circuits
- These can be done 3-4 days per week mixed with
- Circuit #1: 2 sets
  - 96) Laying on Back Weighted Pull Over VIDEO
    - Hold 8lb weight 8-20 reps slow
  - 36) Shoulder Flexion Laying->Wall Sit->Seated Against Wall VIDEO
    - End of video wall sit overhead reach
    - 8-20reps
- Circuit #2
  - 174) Sidelying Leg Raise Progression to a Stretch VIDEO
    - 8-20 reps
      - THIS CAN BE REPLACED BY THE BAND ON YOUR FEET SIDESTEP WITH THE RED BAND
      - 172) Band Around Knees/Ankles Side Step Progression VIDEO
        
        10-25 STEPS EACH DIRECTION
  - 162) Single Leg Deadlift VIDEO
    - 8-10lbs in your hand….MORE WEIGHT
    - 8-15 reps
- Circuit #3
  - 122) Wall Sit Active/Band Abduction VIDEO
    - green band
    - 8-20 reps slow
  - 71.1) Plank With Single Arm Holds High to Low VIDEO
    - 5 sec holds each arm
    - 5-15 reps on each
  - 149.2) Sink Squat Update VIDEO
    - green band around the knees
    - 8-15x
    - REPLACE ABOVE WITH:
      - 150) Squat with Forward Reach Band Around Knees VIDEO
        
        10-20 REPS KEEP KNEES APART
- Circuit #4
  - 115) Double Leg Bridge Phase 3 VIDEO
    - 8-15 reps
  - 161) Reverse Lunge Towel Slide VIDEO
    - 5-15 reps