KL: L Hip Pain Telehealth Patient (5-8-20)

5-18-20
- This session we discussed some progressions to improve hip rotation and some options to improve upper body posture and numbness into the hand that seem to be related to thoracic outlet syndrome based on the movements you demonstrated that increase your symptoms
- Below is the update list of movements
  - Floor Sequence 1-3x/day
    - Movement #1: 26) Self MFR Quad/Hip Flexor VIDEO
      - This option can be very helpful at reducing muscle tone in anterior hip and provide significant pain relief
      - Some people love this and get alot of relief. Try for 2-4 spots and let me know specifically if it feels different on the right compared to the left
    - Movement #2: 105.1) Pelvic Clock Progression into Bridge VIDEO
      - 8-15 reps hold each 5 sec
    - Movement #3: 41) Cross Leg Contract Relax Posterior Hip VIDEO
      - hold 5 sec repeat 8-10x
    - Movement #4: 10.1) Supine Wing ER Breathing VIDEO
      - 15x
    - Movement #5: 12) Sidelying Thoracolumbar Rotation Stretch VIDEO
      - 8-15x each side
  - Throughout the day Options
    - Movement #1: Quad stretch options: choose 1
      - 31) Seated Quad Stretch Foot Under Chair VIDEO
      - 31.1) Seated Quad Stretch Pulse Under Chair VIDEO
      - 33.11) Supine Edge of Couch Heelraise VIDEO
      - 8-15 reps hold each 5 sec
      - you can do a mixture of the movements above
    - Movement #2: 68) Counter Push Phase 1 VIDEO
      - Can be done at wall or counter
      - 5-10 reps each leg
5-8-20
- Following our initial meeting, I want you to focus on light hip extension based movements that open up the front of the hip. I have found that gaining more motion into hip ext helps to allow more space for rotational movements that for you currently cause pain. Try each movement below atleast 2x/day and up to 5x/day. They do not need to all be done at once and some may be easier to get to then others throughout the day. if any increase pain, stop doing them and we can make adjustments during our next meeting
- Movement #1: 105.1) Pelvic Clock Progression into Bridge VIDEO
  - 8-15 reps hold each 5 sec
- Movement #2: Quad stretch options: choose 1
  - 31) Seated Quad Stretch Foot Under Chair VIDEO
  - 31.1) Seated Quad Stretch Pulse Under Chair VIDEO
  - 33.11) Supine Edge of Couch Heelraise VIDEO
  - 8-15 reps hold each 5 sec
  - you can do a mixture of the movements above
- Movement #3: 98.1) Quadruped Hip Extension progression VIDEO
  - Make sure you maintain back position
  - Hold each 5 sec
  - Let me know if one feels weaker then the other
  - 8-15 reps
- Movement #4: 26) Self MFR Quad/Hip Flexor VIDEO
  - This option can be very helpful at reducing muscle tone in anterior hip and provide significant pain relief
  - Some people love this and get alot of relief. Try for 2-4 spots and let me know specifically if it feels different on the right compared to the left