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
      • Movement #4: Single leg heel raise holds
        • 30-90sec