DV: Right Low Back Pain with Lateral Shift: Phase 1 (3-19-18)

I already gave you some movements to work on correcting the shift in your low back posture
These included
- 52.1) Sidelying Concave Side Down Breathing and Climbing Isometric VIDEO
  - Lying on the R side only
  - Try the isometric contraction described in the video followed by the abdominl breathing
- 10) Standing Shift Correction/ Upper Extremity Abduction with Sidebend VIDEO
  - R arm on the wall
  - Continue to do this as much as possible
  - Phase 2 Challenge
    - 90) Side Plank with Lateral Shift Progression VIDEO
      - With this one:
        
        Try table or chair height first
        
        Start on the R arm and move pelvis in and out of the motion in the video for 30-90sec slowly
        
        Then try the left arm
        
        If the left arm hurts, try to not move the pelvis and just hold the sideplank
        
        Do the right side a second time since it is likely the weaker side
- 26) Self MFR Quad/Hip Flexor VIDEO
  - Let me know if this one feels tighter or more sensitive on one side
I would like to put together a circuit that you run through as a warm up/cool down at the Dojo and possibly before bed
Try to add in
- 18.1) Hands Elevated Childs pose Variation VIDEO
  - 10-15x slow
  - Let me know if you have any pain with this one
- Progression of trunk control with incorporation of hip extension
  - This goes through a progression that gets gradually harder
    - Start with level 1, if there is no pain try level 2, if that feels fine try level 3
    - Try for 5-15reps of each
  - Level 1: 74) Bear Pelvic Control VIDEO
  - Level 2: 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
    - Let me know if one side is tighter or painful
  - Level 3: 101) 1/2 Kneel to Low Lunge VIDEO
    - This one can be a challenge
    - Let me know if you have any issues