JO: R 3C Scoliosis Program: In Office Patient (11-20-18)
4-29 Updatesand .5-28
2 strength Movements that can be done every other day; 8-15 reps fro each
Single leg deadlift:Extra set on the weaker side:
5lbs each hand
Lying on side weighted overhead reach: Extra set on the weaker side
2lbs each hand
4-4 Updates
Sidelying position in between rounds of the wall for 3-5 minutes
Add the leg lift
3-21-19 Updates
Top three moves to focus on
Sink self traction stretch. I show it below with elbows bent but do it holding the sink like we discussed. Go back into the position and stay there for 20-30sec and breath normally but trying to breath into ribs. Then come up and take a break. Then go back into the position and try to take 5-8 deep breaths. Alternate those 2 at the sink 3-4x for each
One knee position
2 posts/broomsticks make sure you keep abdominal tension, arms high
same as above start by getting in the right position and breathing normal breaths but more so into the ribs for 20-30sec, then come out of the position. Then repeat the position, push downward into the posts, and take a deep breathe in. Try to maintain the expansion of your ribs as you exhale. Repeat this for 3-4 breaths. Do both of these 2-3x then switch legs and do it with the other leg back
LIFT THE BACK KNEE AS YOU CAN
Wall Drill
Hands on the wall. Walk back from wall to feel light stretch in your calves
make sure your pelvis is not shifted to the left and you feel equal pressure on both feet
Hold that position for min 10 sec max 2 min…try to push yourself here
Option2 at the wall same position but raise up onto your toes and down slowly 8-20x
Option #3: lift the R leg up towards the wall while you drive the left foot into the floor
Day 4: Sorry for the delay…I had some technical difficulties
Below are the updates in bold from your last session
DAY: 3: Progression of strengthening program
Look for updates below in BOLD
The strength Circuit with now be broken down into pairing 2 movements in each circuit
As the list grows, you will have some variety in your strength routine
Your goal each day you do strengthening, which will continue to be every other day, is to complete 4 strength circuits each having 2 exercises for a total of 8 exercises. If you do circuits 1-4 one day, the next strength day try starting with circuit 5 and circling back to the beginning
DAY 2:
Daily Movement Sequence
Postural Correction: These Movements can be done everyday
This can be done multiple times throughout the day
Below are some examples of the postural correction we discussed
Position #1: The position we discussed at a counter or dresser
Go through the steps of the corrected position
Begin with normal breathing while expending your ribs for 1-2 minutes (Step 1)
Progress to deeper breaths: try 3-5 deeper breaths followed by 10-20sec normal breathing so you do not get too light headed and repeat 2-3 cycles of that (Step 2)
Progress to muscle activation trying to keep the outward expansion and tension for 3-4 sec during each exhale repeating that with 3-4 breaths total, follow that with breathing normally for 10-20sec and repeat that cycle 2-3x
This can be completed 2-3x per day
Position #2: Hands and Knees elevated childs pose with breathing
8-15 reps with 2-5 breaths each time you rock back
Can be completed 2x per day
Can also be done without chair between exercises
Position #3: Seated is at the 3:30 mark in the video below
Can be done throughout the day in the sitting position
Position #4: Edge of step Heel raise or hands against wall heel raise OR LUNGE AT STEP (CHOOSE 1)
PHASE 1: Step: Heel raise Progression
PHASE 2: Hands on Wall Option
PHASE 3:HARDER OPTION TO DO IF ABOVE IS EASY/NOT PAINFUL ONE FOOT ON STEP
Strength Circuit: Can be completed everyother day, go through the circuit 2-3x
Circuit #1:
Bear Position
Try holding the position like a plank for 30-90 sec
Stop once you feel you are having difficulty maintaining the position
Squat at Sink: Go deeper at the sink
Goal: 8-15 reps slowly, keeping weight on heels
Circuit #2
One Knee Position Band Pull Down
Goal 10-15 reps slow each hand
When band in right hand, pull down to touch shoulder and then punch forward at the bottom
When band in left hand, pull down to touch shoulder and then take L hand out to the side
Side Plank Holds
Overview of the sideplank position
You want to choose a position that is challenging and can be completed for a minimum of 30 seconds or a maximum of 2 minutes
We discussed to add an extra set on the weaker L side
Make sure you keep your pelvis from drifting to the left or dropping towards the left when you are supported on the left side
Try to do the left then the right, then the left again
Circuit #3
Bear Mountain Climber with the towel
Goal 5-20 reps each leach with 5 rocks hands and knees between sets
Reverse Lunge at the sink
8-15 reps
Circuit #4
Ball Rollout
Goal: 5-15 reps
Bridge with Band in Your Hands
Goal: 5-15 reps
REPLACE WITH: BALANCE WITH BAND AROUND FOOT
Circuit #5
Band press in standing bringing knee to chest and kick back slow
Goal: 5-15 reps slow
Band wrapped around the trunk: 10-15 sec normal breathing, 2-4 rounds of maintaining expansion
Repeat 1-5x cycle above
Each side: This video is from the actual Schroth Course
Day 1: 11-20-18
I included some videos in regards to the postural corrections we discussed
I also included some core strengthening movements to get started on
I believe you said Jennifer is doing the McGill Big three…I gave some recommendations below that I prefer you start with instead
Let me know if you have any questions
Evaluation:
Right thoracic prominence with shift of pelvis to the left
Goal: Correct posture with some of the positional cues that we discussed, progress to breathing and muscle activation in the corrected position as described below
Postural Correction: These Movements can be done everyday
This can be done multiple times throughout the day
Below are some examples of the postural correction we discussed
Position #1: The position we discussed at a counter or dresser
Go through the steps of the corrected position
Begin with normal breathing while expending your ribs for 1-2 minutes (Step 1)
Progress to deeper breaths: try 3-5 deeper breaths followed by 10-20sec normal breathing so you do not get too light headed and repeat 2-3 cycles of that (Step 2)
Progress to muscle activation trying to keep the outward expansion and tension for 3-4 sec during each exhale repeating that with 3-4 breaths total, follow that with breathing normally for 10-20sec and repeat that cycle 2-3x
This can be completed 2-3x per day
Position #2: Hands and Knees elevated childs pose with breathing
8-15 reps with 2-5 breaths each time you rock back
Can be completed 2x per day
Position #3: Seated is at the 3:30 mark in the video below
Can be done throughout the day in the sitting position
Core Strength Movements to Incorporate: These movements may be done every other day
Bear Position
Try holding the position like a plank for 10-30sec and repeat 5-10x
Stop once you feel you are having difficulty maintaining the position
Pull Up Bar Hang/March
This position promotes length through the spine with trunk stength
Try to complete for 20-60sec 2-3 sets
Side Plank Holds
Overview of the sideplank position
You want to choose a position that is challenging and can be completed for a minimum of 30seconds or a maximum of 2 minutes
We discussed to add an extra set on the weaker L side
Make sure you keep your pelvis from drifting to the left or dropping towards the left when you are supported on the left side
Try to do the left then the right, then the left again
