HM: Costochondritis and L sided Neck Pain Telehealth Patient (4-20-20)

5-13-20 Updates
- Daily Light Movements:
  - These movements can be done daily and mixed throughout the day: 8-15 reps
  - 52.2) Seated Deep Neck Flexor Activation Update VIDEO
  - 10.2) Supine Pec/Median Nerve Mobilization 90 Degree Shoulder Abduction VIDEO
  - 46) Side Lying Thoracolumbar Rotation Stretch VIDEO
  - 31.1) Hands Elevated Childs Pose Variation VIDEO
- Strength Circuits: Complete every other day
  - Circuit #1
    - 121.5) Supine Band Pull Apart VIDEO
      - Try this wiht a very light resistance band
      - This just starts to incoproate some muscle activation inot that chest opening position
      - 2 sets of 10-15 reps
      - If you don’t have a band or this is painful, let me know and I will give you an alternative
    - 96.2) Weighted Pullover Feet Elevated VIDEO
      - 8-15 reps
  - Circuit #2
    - 122.2) Band Pull Apart Overhead Press Endurance VIDEO
      - 30-60sec
    - 92.2) Full Can Fly Endurance VIDEO
      - 8-15 reps
4-20-20
- Initial Home Program
  - Focused on light motions to offload areas that are painful
  - They are meant to do gently and often
- Seated Hands on head breathing mixed with some genlte lean back and chin tuck
  - 52.2) Seated Deep Neck Flexor Activation Update VIDEO
  - Complete 5 deep breaths with hands on head
  - 5 chin tuck wiht slight lean back against chair as shown in video
  - This should be done lightly and often through the day especially when sitting long periods
- 10.2) Supine Pec/Median Nerve Mobilization 90 Degree Shoulder Abduction VIDEO
  - This is similar to what you are doing on the pool noodle
  - Just keep it light and spend time just lying on the floor without the noodle doing this intermittently
  - Like we discussed, try to spend more time here then sitting in a chai ror couch when you can
- 121.5) Supine Band Pull Apart VIDEO
  - Try this wiht a very light resistance band
  - This just starts to incoproate some muscle activation inot that chest opening position
  - 2 sets of 10-15 reps
  - If you don’t have a band or this is painful, let me know and I will give you an alternative