RG: Low Back Pain Increased With Standing/Upright Positions: Phase 2: Weeks 2-4 (11-13-17)

This Phase will establish a daily sequence and strength circuits that should be done 3-4 days per week
The strength movements will each have a goal, with some providing a progression option to move on to a harder movement once that goal is met
The daily movements each should be done 10-15x one set or as specified under each exercise below
The strength circuits: First set the goal will be 8-20 reps or 30-90sec, 2nd time through the circuit you will do 1/2 as many reps/time as you did during the first set
Daily Sequence
- Quadruped Hip Extension progression VIDEO
  - Make sure you maintain abdominal control and do not lift the back leg too high
  - 10-15 reps
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Shoulder Extension/Internal Rotation Bridge VIDEO
  - This combines shoulder mobility, quad stretch, light glute activation
  - 10-15 reps slow and controlled
- Step Knee Flexion Intro VIDEO
  - Exaggerates the running stride
  - Make sure foot on the ground is straight and you maintain some lower abdominal tension
  - 10-15reps each leg
- Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
  - Can be done seated or lying on a foam roll as depicted
  - In place of a foam roll, a yoga mat or thick towel roll will work
  - 10-15 reps
  - The chin tuck can be awkward, see video below for more instruction
    - Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- Tall Kneel with Scapular Depression/Retraction VIDEO
  - Be careful to not feel any pain in the lower back
  - If you do, email me and I will try to adjust the movement as needed
  - 10-15reps
Strength Circuit #1
- Double Leg Bridge Phase 3 VIDEO
  - 8-20 reps slow
  - Phase 2 option
    - Single Leg Bridge Phase 5 VIDEO
  - With either…should feel no back pain
  - You do not need to lift really high, more about feeling tired in back of thigh but keep abdominal control so back does not arch
- Lying Down Weighted Pullover Feet Elevated VIDEO
  - Choose a weight that is challenging and lower slowly into the overhead postion
  - Goal 8-20 reps, if you get to 20, increase the weight and drop the reps
- 1/2 Kneel to Low Lunge VIDEO
  - Focus on not arching the low back
  - Lean forward as much as needed to keep pain out of low back and pull in front of thigh/hip
  - 8-20 reps hold each 5 sec