Quad stretch on back when heel raises up take chin to chest
9-10-20
hamstring/sciatic nerve mobilization on your back: 2×15
Self Myofascial Release Quad: 30-90sec each spot
Quad stretch on back with upper body elevated: 10-15x holding 5-10sec
Wall Plank with Leg Lift: 5-10x each side
5-1 program Update:Do bold movements daily
Rocking hands and knee: do not go too far forward
Breathing in hands and knees position
Seated quad stretch
Reverse Lunge
Bear Holds
Elevated Lunge
3-24-19
Updates below will reflect some of the feedback you gave me in your last email
3-10-19: Updates below in ITALICS, ALSO LOOK FOR MY REPLY TO SOME OF THE COMMENTS YOU MADE IN YOUR EMAIL
Update: The sequence below is going to start to get more challenging, The movements below in BOLD can be done every day. The others should be done every other day. I try to be careful that we are not over working these areas and not giving them adequate rest. Everyday I want you to move into some of these positions. In the every other day sequence I want you to feel like you got a workout and have some fatigue
Patient Subjective information over the phone
Stenosis
Stretching…has alot of yoga/flexibility, but needs glute strength
Went to see Stan…had issues with program, standing on one leg, clamshell and sidelying leg lift
tennis ball self MFR
Had epidural couple weeks ago and another injection today
Leaves for Florida
Likes pigeon, figure 4 stretch, knees to chest, single knee to chest, lying on back
Pain: Lying flat straight leg raise on the right pulls in left butt, issues walking down hill, pain after walking
L4-L5 stenosis, local pain and over stretched in the glute
Program: As we discussed I am going to give you a new movement to try each day. I will give you a goal for each movement. I want to know if the movement feels challenging or easy and if there is any pain associated with it. In speaking with your physician, I know you have had some sensitivity in the back of your hip so I am going to start with some movements further down the leg and work our way up. As much as the glute is important incorporating the whole back side of the leg will be helpful. Try each movement 1x/day, 2 sets, adding a new movement each day
3-24-19 Update: Self Myofascail Release for the calf
Movement #1: Wall/Plank heelraise/step heelraise
Goal: minimum of 8 and maximum of 20 reps, If you get to 20 reps and it does not feel challenging try the next phase
Phase 1: Wall
Phase 2: Step
TIGHTNESS IS FINE AND I AM GLAD IT IMPROVES AS YOU RE DOING IT
TRY TO NOT HOLD ONTO ANYTHING AS YOU DO IT SO IT ALSO CHALLENGES BALANCE
Movement #2: Feet elevated bridge
Goal 8-20 reps
make sure you feel this in the back of the legs and not the lower back
Starts with just and isometric and progress to small lift of the hips
Replace with this: 3-24-19 Update: stretch similar to the wall position that also incorporates hamstring activation. You can use the edge of a couch or chair
Movement #3: Sink Squat
Everyday you may want to do 5-10 to keep moving, everyother day try to push into some fatigue. If this is no longer challenging, let me know and I can give you some harder variations
Goal 8-20 reps
Movement #4: Bridge with abdominal acitvation (2 options_
Goal: 8-20 reps
Option #1: Regular bridge
Option #2: with a band
Movement #5: Plank Progression
Goal: 8-20 reps
Option #1: Counter Plank
Option #2: lower surface
Phase #3: Bear Position
Static hold 30-90sec
Once able to hold 90sec can mix in leg lifts as described in video
IF YOU ARE ABLE TO DO THE BEAR, THEN DON’T WORRY ABOUT THE PLANK ABOVE, BELOW IS A VARIATION ON THE BEAR TO ADD SOME MOTION.
Movement #5.5: Single Leg Balance Pre Run/Walk (3-24-19 Update)
Try this for time minimum of 30 sec, Maximum of 2 minutes, Use a broom stick or a golf club for support, can also be done in a door way so you have something to tap if you are losing your balance
Option #1
Option #2
Movement #6: Pullover band or with weights
8-20 reps, I like the band option better if you want to get some resistance bands
WEIGHTS ARE DEFINITELY MORE OF A CHALLENGE SO IF YOU CAN TRACK DOWN SOME DUMBBELLS YOU WILL GET MORE OUT OF THAT VERSION OR THE ONE VERSION WITH A BAND CAN BE MORE OF A STRETCH. BOTH ARE SHOWN BELOW
