JO: Low Back and Hip Pain: Telehealth Patient (6-3-20)

10-14-20
- Neck movements
9-9-20 Update
- We reviewed the band rotations forehand/back hand and they are listed as the first 2 movements in the strength sequence below
- pre golf warm up VIDEO LINK coming soon
  - seated thoracic rotation holding club or towel
  - seated reach overhead lean back over bench or chair
  - Standing club behind you active shoulder extension
    - 5-10 of each gently without holding
- lifting mechanics
7-15-20, see updates below for 8-5-20
- Additoons to daily movements
  - 185.1) Pre Run/Walk Single Leg Balance Drill VIDEO
  - 55) Abdominal Isometric at Counter/Desk VIDEO
- Strength Sequence
  - 141.3) BAND FLY IN LUNGE VIDEO
  - 141.4) BAND REVERSE FLY LUNGE VIDEO
  - 149.1) Squat Pulses In Short Range VIDEO
  - 115) Double Leg Bridge Phase 3 VIDEO
  - 174.1) Updated Sidelying leg Raise Pelvic Position VIDEO
  - 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
  - 95) Bent Over Box Row VIDEO
    - You can do on one knee on bench
  - Same position as above tricep kick back
6-24-20
- Focus on addition of the post to the stairs and the step back with hands up high
6-17-20
- Focus on the post, step lunge and hands up on high surface shown below
  - 54.2) Wall Barre/Top of Fridge Self traction breathing VIDEO
  - 129) Phase 2 Heel Raise in Hip Extension Unsupported VIDEO
    - keep arms resting on front thigh
  - 17.1) Thoracic length Post Seated, Stand, Wall bar VIDEO
    - This shows the post seated and standing
      - 5-10x for each
6-10-20
- Program Updates
  - First some gentle movements with breathing to help the left rib related pain
    - 9) Sidelying Thoracolumbar Sidebend with Upper Extremity Abduction VIDEO
      - In the video I talk about extending the top leg. We did not discuss that but you can add that to the movement if it feels comfortable. This can be done 5-10x on both sides
    - 17.1) Thoracic length Post Seated, Stand, Wall bar VIDEO
      - This shows the post seated and standing
        
        5-10x for each
    - 33.11) Supine Edge of Couch Heelraise VIDEO
      - We did this while pulling the opposite knee to your chest with your hands
      - One addition we tried was when you push the heel towards the ground to feel the quad stretch we added pushing the bent knee that is up to chest into your hand when seemed to help when the right leg was up to your chest
      - hold 5 sec repeat 5-10x each side
    - 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
      - Try this movment with a light weight 2-3lbs in each hand
      - Focus on lowering down slowly and maintaining back flat on the ground
      - 8-12 reps
      - STICK WITH JUST A TOWEL OR PILLOWCASE UNTIL RIBS FEEL BETTER
    - 98.1) Quadruped Hip Extension progression VIDEO
      - Try this which should not cause pain like the bridge
      - Start off not lifting the foot off the ground, focus on being able to straighten the knee completely and engage your glute, hold 5 sec and then bend the knee and relax, 5-10x each leg
        
        97) Quadruped with Physio Ball Hip Extension VIDEO
        
        THIS IS ANOTHER OPTION THAT MAY BE LESS PAINFUL IF THE MOVEMENT ABOVE HURTS
    - 18) Puppy Pose Progression VIDEO
      - 2-3 Deep breathes each time you rock back
      - Repeat 5-10x total
      - KEEP THIS ONE IN A VERY SHORT RANGE OR HOLD OFF ALL TOGETHER UNTIL RIBS FEEL BETTER
6-3-20: Repeat the sequence below 2-3x per day
- Go from one movement to the next and then repeat the sequence a second time
- stop any movement that is causing pain
- 18) Puppy Pose Progression VIDEO
  - 2-3 Deep breathes each time you rock back
  - Repeat 5-10x total
- 98.1) Quadruped Hip Extension progression VIDEO
  - Try this which should not cause pain like the bridge
  - Start off not lifting the foot off the ground, focus on being able to straighten the knee completely and engage your glute, hold 5 sec and then bend the knee and relax, 5-10x each leg
- 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
  - Try this movment with a light weight 2-3lbs in each hand
  - Focus on lowering down slowly and maintaining back flat on the ground
  - 8-12 reps