SC: Left L5-S1 Radiculitis x 1 Year, 22 year old: Phase 1 (10-23-17)

Hopefully you are about to learn a lot these first couple weeks
I want you to make sure you master these movements prior to progressing to the next phase so do this for 2 or 3 weeks depending on how you feel
- If it is challenging or PAINFUL, stay with this only for the third week
- There is no absolute rule book and everyone progresses differently so stay at each phase until you feel you are truly ready for a greater challenge
- If you jump to the next phase and its not going well, DON’T PANIC
  - Go back to the previous phase and incorporate one new move at a time
    - If any of the movements feel awkward or not like I describe in the video, email me about it and skip it for now
- Goals:
  - Minimize Irritation using ice as needed
  - Avoid over stretching, this will likely cause significant pain
  - Light controlled motion well short of pain, this phase is meant to be easy
  - Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
- NOW….Time to get started
  - Do each movement 5-20 reps SLOW and CONTROLLED, the slower the better
  - 1-2x/day
  - Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
  - A new movement option will be added each day to be able to assess your response to each exercise
- Day 1-2
  - Counter Lumbar Extension Progression VIDEO
    - progress from hands at side to overhead as able
    - This is something that can be done frequently throughout the day
    - In the absence of a counter you can put your fists in your lower back for something to gently lean back against
    - 10-15reps
- Day 3-4
  - Counter Lumbar Extension Progression VIDEO
    - progress from hands at side to overhead as able
    - This is something that can be done frequently throughout the day
    - In the absence of a counter you can put your fists in your lower back for something to gently lean back against
    - 10-15reps
  - Counter Push Phase 1 VIDEO
    - Wall plank to activate glute
    - Focus on not lifting the leg too high behind you
    - 5-15 reps slow each leg
- Days 5-6
  - Counter Lumbar Extension Progression VIDEO
    - progress from hands at side to overhead as able
    - This is something that can be done frequently throughout the day
    - In the absence of a counter you can put your fists in your lower back for something to gently lean back against
    - 10-15reps
  - Counter Push Phase 1 VIDEO
    - Wall plank to activate glute
    - Focus on not lifting the leg too high behind you
    - 5-15 reps slow each leg
  - Tall Kneel 5 Rites Version VIDEO
    - Goal is to feel tension in the front of hips/thighs without increase in low back symptoms
    - 10-15reps slow
- Repeat day 5-6 sequence for week 2
  - remember to ice if sore after wards 10-20 minutes
  - Ideally, try to remain short of pain with all movements