MK: Right low back pain/post PRP SIJ : Phase 4 Weeks 6-8 (1-15-18)

  • Phase 4: Return to Functional Lifting and Progression of Agility/Pre Running Drills if Necessary
    • This phase is meant to update your daily and strength sequences to progress into more difficult applications
    • Each sequence will include a range of options for each movement to ensure that you have an option that is easier if the progressed movement elicits pain
    • A pre running/agility circuit can be completed following completion of week 7.
      • The pre running agility sequence can be completed on the lighter days if you desire to return to running
    • It is once again imperative that you feel no pain or pressure in the previously painful site
      • If you do feel any pain, try to move very slowly to that point in the range and then quickly move out of that position
      • Emphasis on reps being slow and controlled to maintain control and tension in the correct areas with each rep taking 3-5 seconds IN EACH DIRECTION…that is really slow
      • If you do feel any increase in pain, you may be able to decrease it by focusing on the position of the pelvis and abdominal control
    • It is recommended to go through the circuit on the strength days 1x initially, but progress to a second set for the following week with 1/2 as many reps for the second set. Your goal is still 5-20 reps for set one and then the second time through the circuit can be 1/2 the reps for each exercise