PWB: Thoracolumbar Pain Stabilization Golf Instructor: Phase 2 (3-12-18)

  • Phase 2
    • This week will start to separate exercises into 2 categories
    • NEW MOVEMENTS WILL BE IN BOLD
    • One will be easy light movements that you should do daily
      • These should not be incredibly challenging, and are meant to lightly stretch or activate different areas
      • They are meant to be very comfortable and should not take much effort
      • I have a sequence like this that I do each night before I go to bed while watching TV
        • It should not take more then 5-10 minutes and can be done all together a couple times a day
        • Parts of it can be done multiple times per day
        • Goal is 5-15 reps of each movement
    • The other will be your strength circuits
      • This is meant to challenge you
      • This sequence should be done everyother day, 1x/day
      • Your goal is to get tired 
      • You can go through the circuit 1-2x depending on how you feel
      • The goal is to get fatigue or muscle burn without pain
      • If you start to feel any significant pain, that is the cue to stop
      • With this section I like to emphasize a couple things
        • Any movement I give you can be made easier or harder by manipulating a few variables
        • Those are the amount of resistance if there is a weight/resistance involved, the speed in which you do it (slow and controlled…slower the better), and the amount of range of motion you go through (this is the most common that gets people into trouble)
        • If you have pain, do the movement slower, decrease the resistance if possible, or go through less motion….or don’t go through motion at all and do an isometric hold
        • Example: Squat
          • less resistance of holding weight, go very slowly, find the point of pain and remain short of it with shallow motion or do and isometric hold in th shallow squat for time without moving
      • Goal is 8-20 reps of each movement or if you would rather do it for time, 30-90sec going through the motion without counting
  • Daily Sequence
  • Strength Sequence