PJ: Hip/Low Back Pain with Difficulty Returning to higher level running activities

5-8-18 Updates
- Rolling trunk control
  - Mix in the position moving the legs that you feel engages your trunk
    - 106.1) Rolling Get Up Variation Bottom VIDEO
      - We did this with 5lbs
      - you may want to mix in some of the kneeling lean back for the shoulder after
- Foot
  - 170.5) 1/2 kneel Clamshell or Foot on Stool VIDEO
  - Heelraise Options: all can start with holds at the top of the raise
    - 123) Seated Heelraise VIDEO
    - 120.2) Band Plantarflexion/Gastroc Activation VIDEO
    - heelraise in plank
4-5-18 Updates
- Hands and knees foot on towel hip ext with band…video coming soon
- 89) Lying Lower Trunk Rotation Legs Elevated VIDEO
- 115) Double Leg Bridge Phase 3 VIDEO
- 88) 1/2 Kneeling Variation VIDEO
- Rolling video coming soon
1-2 Updates
- Daily Movements
  - Chin Tuck with Side Bending VIDEO
  - 14) Tall Kneel with Scapular Depression/Retraction VIDEO
  - 1.1) Self 1st Rib/AC Joint Mobilization VIDEO
    - focus on going to the L
  - 31.1) Hands Elevated Variation VIDEO
  - 123.1) Feet Apart Hip Abduction Raise Small Range VIDEO
  - 51) Prone Cervical and Scapula Positioning Drill VIDEO
    - Work on this for gradually longer periods of time holding head in the air
- Strength Circuits
11-30 updates
- Heelraise holds up high, can use ball between knees
- subsititue the sitting back towards heels ankle stretch for the bear to down dog
- strength sequence movements: don’t need to all of the each time but make sure you hit the shoulder movements in bold
  - 117) Standing Band External Rotation VIDEO
    - red band 8-20 reps slow
  - 101) Wall Plank Walkout Overhead Progression VIDEO
    - leg lifts or single arm holds 30-90sec
  - 123.1) TRX Reverse SidePlank VIDEO
    - this was the most different right compared to the left
    - 121.2) Band 3 Positions PNF D1 Variations VIDEO

11-6 Update
- Daily Movements
  - Chin Tuck with Side Bending VIDEO
  - 14) Tall Kneel with Scapular Depression/Retraction VIDEO
  - 1.1) Self 1st Rib/AC Joint Mobilization VIDEO
    - focus on going to the L
  - 31.1) Hands Elevated Variation VIDEO
  - 123.1) Feet Apart Hip Abduction Raise Small Range VIDEO
  - 51) Prone Cervical and Scapula Positioning Drill VIDEO
    - Work on this for gradually longer periods of time holding head in the air
8-10 update
- Neck sequence
  - N-1A Chin Tuck with Side Bending VIDEO
    - focus to the left
  - N-16 Shoulder Wall Ball Multiple Positions VIDEO
    - End of the vido up the wall 2 hands
  - Foam roll across the mid back 3 places with overhead shoulder flexion holding stick 10x each spot
  - Band over the 1st rib with neck rotation
- H-46J Single Leg Deadlift with Rotation VIDEO
6-2 Update
- Band self hip mobilization
- Shoulder suggestions
2-2 Update
- Foot movements
  - A-16A Seated Ankle Inversion VIDEO
  - A-40A Tibialis Posterior Seated Sweep VIDEO
  - A-50 Sagittal Plane Stability VIDEO
    - focus on foot and big toe pressure, may put a small wedge under the first to toes to invert foot slightly
- Strength/cardio circuit: 1 min each station
  - H-46I Single Leg Deadlift VIDEO
    - Quicker follow through from bent over position
  - H-28 Bear->Bear Crawl Scapula & Trunk Coordination VIDEO
  - H-46F Band Extension Deadlift VIDEO
    - you did more of a squat with knees bent and row instead of straight arms but this movement in the video works as well
  - Lunge walk with weight in one hand 5-10 lbs, long stride instead of deep knee bend
    - keep shoulders and trunk upright, don’t lean forward
  - H-28C Bear Hip Extension->Mountain Climber VIDEO
    - 2 towels under feet
1-12 Update
- New Mobility Sequence 10x for each
  - H-30D Hamstring Isometric Standing/1/2 Kneel VIDEO
    - front foot far out in front
  - H-45I Anterior Lunge with Overhead Reach VIDEO
  - H-48C1-Standing Adductor Isometric VIDEO
  - H-15B Standing Adductor and QL/Lat Stretch VIDEO
  - On one knee quad stretch with foot prpped up on chair behind you VIDEO COMING SOON
  - H-48C Side Sit to Side Plank VIDEO
- Strength
  - Focus on heelriase progression and bosu balance everyother day
  - Ice after if sore 10-15min
  - Heel Raise Progression at Wall
  - Bosu Balance Progression
11-11 Update: New Circuit for strength
- Heel Raise Progression at Wall
- Reverse Lunge VIDEO
10-12 Update
- Light Stuff to complete daily: 10-20 reps of each and can be completed 2-3x/day
- Strengthening Circuit 10-20 reps of each, second time through the circuit 1/2 as many reps. Once you get to 20 reps increase to the next phase of that exercise
  - Circuit #1
    - Bear Variations
    - Lunge Variations
      - H-30C 1/2 Kneel to Low Lunge VIDEO
      - H-45E Lunge with Band Around Knee Glute Med Activation VIDEO
    - Single Leg Balance Progression: Focus on Big Toe Pressure
  - Circuit#2: Isolated posterior chain activation with no tension in the low back, 10-20reps with each
    - H-30 Quadruped with Physio Ball Hip Extension VIDEO
      - Glute max isolation
    - Gluteus Medius Activation (Pick one)
      - H-48A Sidelying Leg Raise Progression to a Stretch VIDEO
      - H-48B Side Step Band Progression VIDEO
    - Calf Strength
      - Heel Raise Progression at Wall (Pick one)
        
        H-40 Double Leg Heel Raise VIDEO
        
        H-41 Double Concentric/Single Leg Eccentric VIDEO
        
        H-42 Single Leg Concentric/Eccentric VIDEO
  - Circuit #3: Developmental Sequence: Transitional Movements Page
    - Progress to 5- 20reps of each
    - Try each developmental milestone that coordinates hip and core strength