RH: Stenosis Related Back Pain and Fatigue with Walking Phase 1 (6-28-18)

This week the focus will be on adding one movement to complete for 1-3 days and then add a second movement to assess your body’s response to activating distinct muscle groups
This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
After 3 days a new movement will be added to successfully isolate your body’s response to each movement
Each movement should be done for 8-20reps or 30-90sec as specified
You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
If you get to a movement that is painful during the exercise or you have significant pain the following day, hold on that movement in the next circuit progression
Goals: Assess your ability to isolate specific muscle groups
- isolate abdominal activation
- Improve your ability to move into a longer stride that is required for walking
- Focus on remaining in a range where you feel muscle fatigue/activation and no significant pain
Day 1-3:
- 55) Abdominal Isometric at Counter/Desk VIDEO
  - This is a movement that many people with stenosis like and find helpful
  - make sure you are doing it right…listen to all of the cues in the video
  - Try to hold each 5 sec and repeat 5-10x
  - This can be done frequently throughout the day
Days 4-6:
- 55) Abdominal Isometric at Counter/Desk VIDEO
  - This is a movement that many people with stenosis like and find helpful
  - make sure you are doing it right…listen to all of the cues in the video
  - Try to hold each 5 sec and repeat 5-10x
  - This can be done frequently throughout the day
- 127.1) Step with Ankle Dorsiflexion VIDEO
  - This position attempts to stretch through your hips into an exaggerated stride position
  - make sure you do not feel pain in the groin or hip in the leg up on the stairs
  - 8-15x each leg 2-4x/day