MC: Dancer with history of back injury: SHOSA patient (5-28-19)

  • Day 2 Updates Below
    • Warm Up: Can be done daily
      • Rock hands and knees
      • 1/2 kneel hip flexor stretch
      • Rolling into rotation stretch
    • Strength Circuits:
      • Circuit #1
        • Deadbug: 10-15 reps
        • Deep Squat to about a step height: 10-15 reps
      • Circuit #2
        • Bear holds: increase by 10 sec each time
        • Reverse Lunge: 10-15 reps
      • Circuit #3
        • Single Leg Bridge
        • Band Pull Down One Knee
  • Initial core strength Circuit
  • Do the sequence below as a circuit 1x/day, go through the circuit 2-3x
  • Movement #1: Bear holds
    • Goal 30-90sec
  • Movement #2: Feet elevated bridge
    • Goal 8-20 reps
    • Can be done on a ball or feet elevated on a couch/chair
  • Movement #3: Dead bug
    • 30-90sec
    • Can be done with or without band