KBO: Yoga Instructor with Proximal Bicep pain and Lumbosacral Junction Pain with Extension: Online Update/In office Update (11-18-18/11-28-18, 12-19-18)
Update from office visit: 12-19-18
I left the sequence from our last visit as a sequence that you can continue with daily
I will add a couple strength options down below to try every other day
Daily Movement List
Updates 12-19
Rock bent knee on your back
10-15x
https://www.youtube.com/watch?v=-9c3k02Ss0A
Prone press up progression
10-15x slow
Quadruped sequence
18) Puppy Pose Progression
Rocking keeping in mid range
5-15x
97) Quadruped with Physio Ball Hip Extension
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:
53) Activate the Core Without Pain VIDEO
5-10 reps
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
CAN BE REPLACED BY
Heelraise edge of the step
Strength
Movement #1: Bridge Variations but you have to maintain abdominal control, Try the variations below
8-20 reps
Bridge with abdominal activation
Band to further activate abdominals
Hold on this: Try the movement below instead
Sink Squat
8-15 reps
Movement #2: AB Rollout Options
8-20 reps
Further engages abdominals and shoulder stability
make sure you stay in a short range to begin with
2 video options below
Rollout with wall block
Easier variations that focus more on the shoulder: Look at the video at time 2:30 and beyond
Movement #3: band pull into ext and horizontal abduction
8-20 reps
Start with the pull down to your hips only
Progress to the “T” as long as there is no pain with it