- Below you will see phase 1 and phase 2
- Do phase 1 everyday for the next 2-4 days
- Let me know if there is any pain or issues with it
- If it is going fine, you can progress to doing phase 2 every other day
- Phase 1
- We discussed light movements when in pain to reduce those symptoms
- The movements below, as long as they are done gently, are very unlikely to cause irritation in pain
- Start with 3-5 reps of each at a time, progress to 10-15 reps if there is no pain/discomfort
- They can be done multiple times a day lightly
- Movement #1: Rocking on hands and knees, hands on floor
- Movement #2: knee to chest on your back
- Movement #3: Ball Roll on your back
- Movement #4: Plank at the wall/counter
- Movement #5: self Traction at the sink, I sow it at table/counter but its nice if you have something to hold onto like we did at the sink
- Phase 2
- Try this sequence every other day in addition to the movements above
- Movement #1: Bridge progression: Pick one
- Option #1: bridge with the band
- This has worked well so we can always fall back to this position
- Option #2
- Keep the band and progress to the movement below
- Movement #2: Bear
- BEAR POSTION
- 10SECOND HOLDS X 8-15X
- Movement #3
- Feet Elevated bridge
- 8-20 reps
- Squat Progression
- 8-20 reps
- Option #1: sink/door
- Option #2
- Squat with forward reach
