KBO: Yoga Instructor with Proximal Bicep pain and Lumbosacral Junction Pain with Extension: Office Visit (11-8-18)

  • Highlights
    • We discussed the importance of avoiding movements that increase pain in regards to the foot and the low back
    • Excessive stretching or loading for either will probably not be incredibly helpful
    • The movements below give you some options to move these areas without excessive pressure
    • Read through some of the noted I have listed below with each movements
  • Quadruped sequence
    • 18) Puppy Pose Progression VIDEO
      • Rocking keeping in mid range
      • 5-15x
    • 97) Quadruped with Physio Ball Hip Extension VIDEO
      • This video is a little older but covers all the concepts we discussed
      • Make sure you set yourself up so your back is level
      • Start with 3-5 deep breaths
      • Then try to tense the abdominal region with that pushing out motion we discussed, described more thoroughly below:
      • Then see if you can straighten leg and squeeze glute without pain
        • 5-10 reps holding 5 sec…next step would be lifting the leg just barely off the ground only if not painful
  • Standing
    • 10) Standing Shift Correction/ Upper Extremity Abduction with Sidebend VIDEO
      • Can be done with a straight arm or bent elbow like we did
      • We discussed picking the side that feels best first
      • This can be a movement to lightly engage some trunk control without going into the forward or backward motion that causes pain in standing
      • This can be done throughout the day if it feels good, lightly and frequently
      • Try to stay in a range that is not uncomfortable…see if this improves your ability to bend forward with less pain
  • Seated
    • 36) Seated Sciatic Nerve Floss VIDEO
      • Very gentle
      • We did this with movement of the knee instead of just the ankle
      • Rule of 2/3’s, don;t anger the Mother in Law
      • 10-15x
    • 122.1) Seated Heel Raise Update VIDEO
      • Light loading of the foot in a seated position
      • 10-20 reps in a painfree range
      • You can lean forward onto thighs if you are able to keep back out of pain, try to keep a flat back and supported by hands if you try the lean forward, if painful don’t worry about the forward lean