KBO: Yoga Instructor with Proximal Bicep pain and Lumbosacral Junction Pain with Extension: Phase 3 (10-7-18)

- Daily Sequence: Complete everyday
  - LOOK FOR UPDATES BELOW IN BOLD
  - I WILL CONTINUE TO GIVE YOU SOME NEW OPTIONS AND YOU WILL USUALLY FIND THAT SOME MOVEMENTS ARE MORE BENEFICIAL THEN OTHERS. IDEALLY THE DAILY SEQUENCE TURNS INTO 4-5 OF THE BEST MOVEMENTS THAT YOU FEEL MAKE THE MOST IMPACT IN A POSITIVE WAY. KEEP ME UPDATED ON WHAT YOU FEEL IS WORKING THE BEST AND WHAT MAKES LESS IMPACT SO I HAVE AN IDEA OF THE DIRECTION THESE DAILY MOVEMENTS NEED TO GO
  - 5.2) Prone Press Up Progression VIDEO
    - THIS IS TO BEGIN THE PROCESS OF GETTING YOUR BACK TO TOLERATE EXT BASED MOVEMENT BUT VERY GRADUALLY
    - BEFORE WITH JUMP INOT COBRA AND UPWARD DOG, I WANT TO SEE HOW YOU DO LYING PRONE SO FOLLOW THE PROGRESSION BELOW AND LET ME KNOW WHAT YOU EXPERIENCE
      - LEVEL 1: LYING PRONE 3-5 MINUTES WITH OR WITHOUT PILLOW
      - LEVEL 2: 5-7 MINUTES
      - LEVEL 3: 8-10 MINUTES
      - LEVEL 4: 30SEC PRONE ON ELBOWS IN LOW COBRA, 30SEC FLAT FOR THE SAME TIME PROGRESSION ABOVE…FIRST TIME 3-5 MIN, 5-7MIN….8-10MIN
      - I WANT TO KNOW HOW THESE POSITONS IMPACT YOUR PAIN
      - GIVEN THE POSITION YOU PROVIDED ME THAT CAUSED PAIN WHICH IS USUALLY AND BAD POSITION THAT PUTS SIGNIFICANT TENSION ON THE SCIATIC NERVE, I WANT YOU TRY THE PRONE POSITION THAT PUTS THE SCIATIC NERVE ON SLACK
      - TRY THIS AS A WARM UP OR COOL DOWN
  - 36) Seated Sciatic Nerve Floss VIDEO
    - Gentle sciatic nerve mobilization to improve your straight leg capacity very gently
    - do 10-20 each leg, stay short of increase in symptoms
  - 13.1) Tall Kneel Cane Behind Thighs VIDEO
    - Reach beihnd the back progression to lightly engage the bicep in a stretch position
  - 24) Supine Long Duration Pec Stretch VIDEO
    - Longer duration pec stretch…It is better to spend longer amounts of time in the position in a less aggressive stretch position rather then the opposite. I have many people who sit at a desk all day and one of the things they benefit most from is spending some time at the end of the day, lying on the floor working on this position GENTLY for an extended period of time
    - 1-3x/day begin with total of 3-5min and work up to 10-15min
  - 25) Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
    - 5-20 reps slow
    - Slow and controlled
    - No hold with this one just slow movement in and out
    - Progress to
      - 26) Cross Leg Lower Trunk Rotation Pec Stretch VIDEO
  - 36.1) Supine Foam Roll Thoracic Extension VIDEO
    - Continue with this the way you have been
  - 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
    - Hold each 5 sec, repeat 5-15 reps
    - Can also be done in standing
      - 102) Hamstring Isometric Standing/1/2 Kneel VIDEO
- Strength Circuit: Every other Day
  - Complete the listed time/rep amount, try to go through the circuit 2x (Do exercise #1, then #2, then #3….then repeat the circuit again, the reps may drop the second set due to fatigue)
  - 79.2) Plank With Single Arm Holds High to Low VIDEO
    - try for 5-10sec holds each arm, alternating arms for 5-15reps
    - Higher the surface=easier
    - Pick a height that is a little easy the first time around and we can progress from there
    - Substitution
      - 109.3) Bicep Loading Progression VIDEO
      - I think this will be a way to begin to load the bicep in a safer manner with less pain
      - It goes through a progression so watch the whole video before doing it and let me know how it goes
  - 121.5) Supine Band Pull Apart VIDEO
    - GREEN OR BLUE BAND, 8-20 REPS SLOW
    - 8-20 REPS
  - 115.1) Squat With Single Arm Support Progression VIDEO
    - basically the same as above but opposite force
    - hold each 5-10sec then switch arms…your legs may get tired before your arms and that is alright for now
    - try for a total of 5-15 reps each arm taking breaks for your legs as needed
  - 112) Band Extension Deadlift VIDEO
    - Band attached high on a door….8-20 reps slow
    - Alternative Option
      - 111) Off Edge of Bed VIDEO (same as before)
        
        5 sec pauses at the top same 8-20 reps
  - 97.1) 1/2 Kneel Band Pull Down Thoracic Ext Prog VIDEO
    - PROGRESSES STRENGTHENING INTO THORACIC EXT
    - BAND CAN BE ATTACHED OVER A DOOR
    - 8-20 REPS SLOW