JM: Low back/Right pelvic pain with Scoliosis and R lumbar Concavity (8-7-20)

12-10-20
- other good strength options
11-1-20
- We discussed the breathing with arms elevated. One barrier to this involved numbness into your hands. below are some options to try to improve shoulder mobility and reduce nerve related symptoms
  - 10) Supine Median Nerve Mobilization VIDEO
    - This position lightly mobilizes the median nerve which is likely contributing to numbness overhead. Try to do this movement and see if it improves symptoms with the overhead motions
    - 10-20 reps
  - 10.3) Ulnar Nerve Mobilization
    - This can be done on your back as well
  - Option 3 is usually elevation of the first rib that contributes: Below is a 1st rib mobilization
    - 1.1) Self 1st Rib/AC Joint Mobilization VIDEO
      - This can be done with one of your bands attached in a loop
- Breathing with hands overhead option
10-7-20 Updates (Completed)
- Daily Movements
  - Most important is going to be the opening of the lower right side with the muscle activation and the breathing
    - During the day you might do a mixture of propping the right arm up with the breathing into that side 5-10 deep breaths and doing it while actively pressing down into the right hand
    - This will progress into that lateral lean motion we discussed towards the end of our session but try to just do the arm prop in neutral for at least a week
    - Things to remember:
      - Get weight onto the right side to feel equal on both or slight increase in weight on the right side
      - Lower abdominals engaged to reduce tension in lower back
  - 33.11) Supine Edge of Couch Heelraise VIDEO
    - 10-15x, you can raise up and down on toes or pull the opposite knee in and out towards chest
  - 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
    - 10-15x with the band, hold each for 3-5sec
  - 18.2) Hands Elevated Variation with Breathing VIDEO
    - 10-15x
  - 126.51 Step Lunge with Post Elongation VIDEO
    - Can be kneeling or standing by a step or chair
      - 10-15x
- Strength Organization:
  - We are going to divide this into upper and lower body
  - This is going to shorten the length of each
  - You are going to have an upper body day then a lower
- Upper Body
  - Circuit #1
    - 122) Wall Sit Active/Band Abduction VIDEO
      - Hit chin, nose, forehead, top of head
      - 5-10 trips through
    - 57) Band Pull Down 3 Planes VIDEO
      - 10-20 each direction
        
        We have done 2 planes, this video adds a third position
  - Circuit #2
    - 74) Table Top Progression VIDEO
      - 10-20 reps
    - 141.2) 1/2 kneel and lunge Horizontal Adduction UPdate VIDEO
      - 10-20 reps
  - Circuit #3
    - Plank Progression: Goal 30-90sec, if you get 90sec progress to level 2
      - Level1: 77) Table Height Phase 2 VIDEO
      - Level 2: 78) Chair/Step Height Phase 3 VIDEO
    - 92.2) Full Can Fly Endurance VIDEO
      - This can be a light weight or standing on the band
      - 30-90sec but watch that you don’t start to arch/tense your lower back
- Lower Body
  - Circuit #1
    - Lunge Slide (10-20 reps)
      - 160.1) Reverse Lunge Doorway Slide VIDEO
      - 161) Reverse Lunge Towel Slide VIDEO
    - 81) Basics of Bear with Leg Lift VIDEO
      - 30-90sec, can progress to 5 sec holds with the leg lifts
      - First set try the leg lifts holding each for 5 sec…if the leg lift is too much try the slide option down below
      - 79) Bear Hip Extension->Mountain Climber VIDEO
  - Circuit #2
    - 115) Double Leg Bridge Phase 3 VIDEO
      - 10-20 reps
      - Try while you are up in the bridge, lift one leg into the air, hold 5sec, then lift the other leg in the air hold 5 sec, then bring hips back down to the floor
    - 172.1) Band Loop Side Step 4 Way VIDEO
      - 10-15 steps each way
      - You can purchase a small band loop or set or tue band around feet
      - One set of the side step above
      - second set do the sidelying leg lift at couch
        
        173) Side Lying Straight Leg Raise with Wall VIDEO
  - Circuit #3
    - 149.1) Squat Pulses In Short Range VIDEO
      - 30sec to 2 minutes in a range that is least painful
    - 181) Standing Single Leg Adductor Band VIDEO
      - 8-20 reps. Let me know if this is any less painful then the pre run drill
8-26-20
- Updates are in bold below
  - try periodically to test that seated cross leg potision or the back leg cross lunge you showed me as a test to see if you are noticing less pain
8-20-20
- Updates below are a good updated daily list to address the increase in hip pain
  - 25) Supine Hooklying Quad/Psoas VIDEO
    - 30-90sec holds in 3-5 different spots
  - 33.11) Supine Edge of Couch Heelraise VIDEO
    - 10-15x, you can raise up and down on toes or pull the opposite knee in and out towards chest
  - 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
    - 10-15x with the band, hold each for 3-5sec
  - 18.2) Hands Elevated Variation with Breathing VIDEO
    - 10-15x
  - 126.51 Step Lunge with Post Elongation VIDEO
    - Can be kneeling or standing by a step or chair
      - 10-15x
Daily Movements
- Driving Options
  - 1.2) Driving Posture Recommendations VIDEO
- Self Traction/Elongation Options (Pick One)
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
- 35) Lying Hamstring Stretch VIDEO
- 169.1) Supine Clamshell Band in Hands VIDEO
Strength Circuits
- Below I have paired 2 movements together that are somewhat opposite
- Everyother day try to choose 3-4 of the circuits below (6-8 movements total)
  - Do 2 sets of each circuit, often I do half the reps or half the time for the second set
- Circuit #1
  - Lunge Slide (10-20 reps)
    - 160.1) Reverse Lunge Doorway Slide VIDEO
    - 161) Reverse Lunge Towel Slide VIDEO
  - 81) Basics of Bear with Leg Lift VIDEO
    - 30-90sec, can progress to 5 sec holds with the leg lifts
    - First set try the leg lifts holding each for 5 sec…if the leg lift is too much try the slide option down below
    - 79) Bear Hip Extension->Mountain Climber VIDEO
- Circuit #2
  - 122) Wall Sit Active/Band Abduction VIDEO
    - Hit chin, nose, forehead, top of head
    - 5-10 trips through
  - 115) Double Leg Bridge Phase 3 VIDEO
    - 10-20 reps
    - Try while you are up in the bridge, lift one leg into the air, hold 5sec, then lift the other leg in the air hold 5 sec, then bring hips back down to the floor
- Circuit #3
  - 172.1) Band Loop Side Step 4 Way VIDEO
    - 10-15 steps each way
    - You can purchase a small band loop or set or tue band around feet
    - One set of the side step above
    - second set do the sidelying leg lift at couch
      - 173) Side Lying Straight Leg Raise with Wall VIDEO
  - 74) Table Top Progression VIDEO
    - 10-20 reps
- Circuit #4
  - 57) Band Pull Down 3 Planes VIDEO
    - 10-20 each direction
      - We have done 2 planes, this video adds a third position
  - 115.1) Squat With Single Arm Support Progression VIDEO
    - 5 sec holds
      - 3-8 reps
- Circuit #5
  - 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
    - 10-20 reps
  - 135) Row Band in Lunge/Half Kneel VIDEO
    - 10-20 reps