- Walking Progression
- Level 1: 1 minute away from house, 1 min back
- Level 2: 2 minute away from house and 2 min back
- Each level adds a minute
- The important part is the rules below
- If you have no pain progress to adding a minute next time you walk
- If you have pain during the walk
- Take 1 day off from walking, and drop down the time for the next walk
- If you have pain after the walk
- Take one day off and then try that distance again
- 2-11 Playlist of videos we made in your home. All 4 videos will run together below
Hello Karin,
It was nice meeting you and your husband today. This will be your page that I will use to update your home program. Save this link so that you can always have access to it and I will make updates following our sessions to include new additions to your program. As we discussed, I would rather you do these initial movements lightly, but frequently. If something hurts, try to modify it to make it less painful or skip it that day and we can talk about it next time we meet. You present with what the Schroth Classification would term a right 3c. Your pelvis shifts to the left with a lumbar curvature on the left and a thoracic curvature on the right.
- Video #1: Description of the right 3C correction standing at a counter, you may want to spend some time in this position a couple times per day in standing or sitting.
- Go through the steps of
- 3D Postural correction: getting into good position
- Breathing in that position (20-30sec)
- Gradually taking deeper breaths (3-5 deep breaths)
- Breathing normally in that position (20-30sec)
- Muscle activation (Creating tension as you exhale)
- 2-4 breaths
- Go through the steps of
- Video#2: Position at the sink/counter
- 5-10 reps slowly, taking a deep breath each time you go back
- Wider position of hands was more comfortable on the shoulders
- The video below shows a variation at a table on the forearms…you can do it as shown on the elbows but i like holding the lip of the sink to increase the traction pull. I will likely do a new video soon to show this holding the sink
- Video #3: Heel raise at the wall
- 5-10 reps slowly
- Video #4: Step Lunge Position
- 5-10x each leg
- Stay up tall and keep back foot straight
- If you go too far forward into a strong stretch, it may start to put pressure on the low back
- Try to keep abdominal tension as you move forward to avoid pain in the lower back
- I discuss raising up onto the back toes, that is not a requirement but sometimes is necessary if you are stiff in the ankle
- Video #5: Lunge Position at the counter
- 5-10x