PWB: Thoracolumbar Pain Stabilization Golf Instructor: Month 2 Week 1 (4-17-18)

UPDATE IN PROGRESS
Email
- Soreness after tennis whole back
- Look for Updates in BOLD
Daily Sequence
- 55) Abdominal Isometric at Counter/Desk VIDEO
  - We started to discuss this the first day I met you
  - This can be done frequently to off load the low back
  - This will be important because any exercise we do requires you get control here first
- 124) Double Leg Heel Raise VIDEO
  - THIS WILL ADD MOBILIZATION OF CALF WHILE MAINTAINING ABDOMINAL CONTROL
- 18.1) Hands Elevated CHILDS POSE Variation VIDEO
  - Mobilization for mid back and shoulder while engaging abdominal tension
    - Progression
      - 83.2) Ball Rollout Wall Block VIDEO
        
        LESS OF A STRETCH WITH MORE FOCUS ON ABDOMINAL ACTIVATION
      - OPTION 2
        
        MORE OF A STRETCH
        
        18) Puppy Pose Progression VIDEO
- 41.2) Cross Leg Lower Trunk Rotation Pec Stretch VIDEO
  - Slow and controlled motion
Strength Sequence
- THIS WEEK I WILL BREAK UP THE STRENGTH INTO 2 SEPARATE CIRCUITS
  - YOUR WEEKLY ROUTINE WOULD IDEALLY BE:
    - DAY 1: STRENGTH CIRCUIT #1 (2 SETS) + DAILY MOVEMENTS
    - DAY 2: DAILY MOVEMENTS
    - DAY 3: STRENGTH CIRCUIT #2 (2 SETS) + DAILY MOVEMENTS
    - DAY 4: DAILY MOVEMENTS
    - DAY 5: STRENGTH CIRCUIT #1 +#2 (1 SET OF EACH) + DAILY MOVEMENTS
    - DAY 6: DAILY MOVEMENTS
    - DAY 7: REST DAY/OPTIONAL DAILY MOVEMENTS
- CIRCUIT #1
  - 98) Hip Extension Over Table/Bed VIDEO
    - Since I reviewed the movement above the first day we met, I would like you to add this as well
    - make sure you do not have any pain in the low back
    - I am going to give you 2 options to try and you can decide which works best but they are the same concept…option 1 is above and option 2 is down below
    - Really try to keep the knee locked out completely straight as you lift the leg
    - Hold at the top for 5 sec
    - Lying over the edge of a bed or dining room table works well
      - 97) Quadruped with Physio Ball Hip Extension VIDEO
      - Progression
        
        97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
  - 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
    - Do this slowly to avoid tension in low back
    - Very light weight to start
  - 149) Upper Body Assisted Squat VIDEO
    - We will bring back another variation of the squat next week
      - NEW OPTION
        
        127) Step Knee Flexion Intro VIDEO
        
        May need to lean forward slightly to keep pain out of low back
    - Slow and controlled
    - Stay in a range short of pain
  - START OF PHASE 1 AND THEN TRY PHASE 2 THE NEXT TIME THROUGH IF NO ISSUES WITH PHASE 1
    - Can use edge of couch or chair instead of ball
    - make sure you get good abdominal tension first and do not lift your hips too high
    - Let me know if you feel anything in your back with this one
    - PHASE 1: 113) Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
    - PHASE 2:115) Double Leg Bridge Phase 3 VIDEO
- CIRCUIT #2
  - 66.1) Static Plank High to Low VIDEO
    - Goal is to hold 30-90sec
    - You will feel more in your abdominals as you progress to lower surfaces
    - If you are able to get to 90sec, progress to lower surface where is is a challenge to get 30-60sec
    - PROGRESSION
      - 69) Table Height Phase 2 VIDEO
      - 30-90sec each leg
  - Palloff Press Variations
    - 86) Standing Press in Lunge and Terminal Stance VIDEO
      - BAND IS ANCHORED TO THE SIDE
      - IT IS TRYING TO PULL YOU SIDEWAYS AND YOU HAVE TO CREATE THE SAME STABILITY IN YOUR TRUNK TO RESIST ROTATION
      - YOU WANT YOUR FEET NARROW ENOUGH THAT YOU FEEL SLIGHTLY OFF BALANCE
      - TRY FOR 8-15 REPS EACH POSITION FOR A TOTAL OF 4
      - IF THIS IS NOT WORKING I HAVE SOME OTHER LATERAL STABILITY DRILLS WE CAN TRY
  - 8) Standing Thoracic Rotation with Band Around Knees VIDEO
    - THIS IS A DRILL IN A SMALL KNEE BEND TO WORK ON THE ROTATION REQUIRED FOR THE GOLF SWING
    - TRY FOR 30-90SEC IN A VERY SMALL KNEE BEND GOING THROUGH SLOW AND CONTROLLED ROTATION
  - 141.1) 1/2 Kneel Band horizontal Abduction with Progression to Rotation VIDEO
    - progression of controlled rotation
    - Can be done on one knee or standing in a small lunge
    - 8-20 reps each side