JB: Low Back Tightness More so Right Side: Phase 3 (11-6-18)

Phase 3
- Look for updates below in BOLD
- I will adjust the squat position with single arm holds
- I was also mix in some lunge variations that should improve symptoms with the elliptical
- This phase will introduce a couple new options in the daily sequence that involve rotation. As the daily list grows you want to try and pick out 4-5 movements that feel like they are most effective
- Daily Sequence: Complete everyday
  - 124) Double Leg Heel Raise VIDEO
    - Coordinates abdominal control with the other end of the posterior chain the calf
    - 8-20 reps slow
  - 41.2) Cross Leg Lower Trunk Rotation Pec Stretch VIDEO
    - Move slow and controlled, let me know if one side is much tighter then the other
  - 2 options
    - Choose which ever position feels most comfortable
      - 18) Puppy Pose Progression VIDEO
        
        8-15 reps
      - 18.1) Hands Elevated Variation VIDEO
        
        8-15 reps
  - 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
    - Hold each 5 sec, repeat 5-15 reps
    - Can also be done in standing
      - 102) Hamstring Isometric Standing/1/2 Kneel VIDEO
  - Posterior hip mobilization (Choose One)
    - 41) Cross Leg Contract Relax Posterior Hip VIDEO
    - 42.1) Cross Leg Contract Relax VIDEO
      - Can do either, hold each 5 sec and repeat 5-15x
  - 36.1) Supine Foam Roll Thoracic Extension VIDEO
    - Keep this in the upper/mid back
    - Try something softer at first like a towel roll or yoga mat
    - 5x each position
- Strength Circuit: Every other Day
  - Complete the listed time/rep amount, try to go through the circuit 2x (Do exercise #1, then #2, then #3….then repeat the circuit again, the reps may drop the second set due to fatigue)
  - 115) Double Leg Bridge Phase 3 VIDEO
    - CAN BE DONE ON A BALL OR CHAIR/ELEVATED SURFACE
    - 8-20 REPS
  - 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
    - Do this slowly to avoid tension in low back
    - Very light weight to start
  - 142) Band Horizontal Adduction VIDEO
    - CAN USE A BAND OR CABLE
    - 8-20 REPS
  - 98) Hip Extension Over Table/Bed VIDEO
    - make sure you do not have any pain in the low back
    - I am going to give you 2 options to try and you can decide which works best but they are the same concept…option 1 is above and option 2 is down below
    - Really try to keep the knee locked out completely straight as you lift the leg
    - Hold at the top for 5 sec
    - Lying over the edge of a bed or dining room table works well
      - 97) Quadruped with Physio Ball Hip Extension VIDEO
    - Alternative option
      - 105.1) Pelvic Clock Progression into Bridge VIDEO
        
        8-20 reps
        
        If you get 20 without issue I will give you something a little tougher
        
        Harder Option
        
        111) Heels to Butt on Floor Single Leg Phase 3 VIDEO
        
        8-20 reps
  - 79.2) Plank With Single Arm Holds High to Low VIDEO
    - try for 5-10sec holds each arm, alternating arms for 5-15reps
    - Higher the surface=easier
    - Pick a height that is a little easy the first time around and we can progress from there
  - 115.1) Squat With Single Arm Support Progression VIDEO
    - basically the same as above but opposite force
    - hold each 5-10sec then switch arms…your legs may get tired before your arms and that is alright for now
    - try for a total of 5-15 reps each arm taking breaks for your legs as needed
      - REPLACE WITH:
        
        149.2) Sink Squat Update VIDEO
        
        8-20 REPS
        
        IF THIS IS EASY TRY THE MOVEMENT BELOW
        
        150) Squat with Forward Reach Band Around Knees VIDEO
        
        8-20 REPS