JF: TFL, Deep Hip ER, and Proximal Hamstring Pain in a Runner along with Neck Related Symptoms: Round 3 Week 3 (2-12-18)

Daily Movements
- I want to keep the movements below in the daily movements, just make sure you do the nerve floss very gentle. Slight increase in tingling is ok as long as it is temporary but if you feel it is increasing the feeling then stop
  - Let me know of these feel in regards to foot symptoms
    - 5.1) Prone Press Up Progression VIDEO
      - try this one first and let me know if it impacts any of your symptoms in a positive, negative, or neutral
    - 36) Seated Sciatic Nerve Floss VIDEO
      - this is a nerve mobilization and I stress this should be done short of feeling much of anything, if you start in too deep of a stretch it may make the foot worse
      - If it feels at all uncomfortable stop doing it
- 10) Supine Median Nerve Mobilization VIDEO
  - pumping of the elbow lying on the floor
  - Don’t worry about changing neck position as in video
- 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
  - Keep it light and frequent
- 28) Self MFR Hamstring VIDEO
  - Let me know if this feels helpful
- 10.1) Supine Wing ER Breathing VIDEO
- Step Knee Flexion Intro VIDEO
  - Exaggerates the running stride
  - Make sure foot on the ground is straight and you maintain some lower abdominal tension
  - 8-20reps each leg
  - NEW
    - 102) Hamstring Isometric Standing/1/2 Kneel VIDEO
      - GOAL IS TO FEEL TENSION IN THE HAMSTRING WITHOUT SIGNIFICANT PAIN
    - TRY THIS INSTEAD
      - 24) Kneeling Hip Flexor and Hamstring Stretch VIDEO
        
        BE VERY QUICK TO GET IN AND OUT OF HAMSTRING STRETCH
Strength Circuits
- 1/2 Kneel to Low Lunge VIDEO
  - 8-15reps
- 111) Off Edge of Bed VIDEO
- Double Leg Bridge Phase 3 VIDEO
  - 8-15reps
- 73.1) Updated Band Tricep Extension VIDEO
  - 8-20 reps
- Squat Pulses In Short Range VIDEO
  - 30-90sec
- 51.1) Humeral Head Depression at 90deg Abduction VIDEO
  - If painful be careful not to go far out to the side
- Reverse Lunge VIDEO
  - 8-15reps
- NEW
  - 14) Tall Kneel with Scapular Depression/Retraction VIDEO
  - THIS ALSO BEGINS ADDING AN ISOMETRIC TO THE SHOULDER IN SOME EXTENSION
  - LET ME KNOW HOW THIS GOES
  - TRY THIS INSTEAD
    - 64.1) Tall Kneel Cane Behind Thighs VIDEO