SC: Left L5-S1 Radiculitis x 1 Year, 22 year old: Phase 3 (11-19-17)

Phase 2
- This phase will focus on establishing a list of daily movements that are meant to be fairly easy
- If any of these movements feel like they are at all painful or uncomfortable, email me and I will make substitutions as needed
- This phase will also include a strength circuit to be completed every other day
- This sequence is meant to be challenging but also not painful
Daily Sequence: 8-15reps of each movement
- 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
- Counter Push Phase 1 VIDEO
  - Wall plank to activate glute
  - Focus on not lifting the leg too high behind you
- Tall Kneel 5 Rites Version VIDEO
  - Goal is to feel tension in the front of hips/thighs without increase in low back symptoms
- Lying Hamstring Stretch VIDEO
  - Light mobilization of sciatic nerve
  - Do this very gently and do not hold, just move in and out
- NEW:
  - Standing Shift Correction/ Upper Extremity Abduction with Sidebend VIDEO
    - Looking for tightness in one side compared to the other
    - Do this lightly short of pain and start with the more comfortable side as discussed in the video
Strength Circuit: Complete 3 days/week, 2x through, 2nd set can be 1/2 as many reps as the first set
- Quadruped Hip Extension progression VIDEO
  - isolate hip extension from tension in low back
  - 8-15reps slow holding each leg lift 5 sec
- Feet Apart Hip Abduction Raise Small Range VIDEO
  - Tries to isolate the inside of the ankle by pulling inward
  - Don’t let heels ever touch ground and do small pulses for 30sec-90sec
  - Progression to increased difficulty below(Choose 1)
  - Phase 1Double Leg Heel Raise VIDEO
  - Phase 2 Double Concentric/Single Leg Eccentric VIDEO
  - Phase 3 Single Leg Concentric/Eccentric VIDEO
- Squat Pulses In Short Range VIDEO
  - Remain short of back or leg pain
  - pulses on short range for 30-90sec
  - Progression to more difficult movement below
    - Phase 1Reverse Lunge Towel Slide VIDEO
    - Phase 2 Reverse Lunge VIDEO
Strength Circuit #2
- Basics of Bear with Leg Lift VIDEO
  - Begin with holding position as long as you can
    - Once you are able to hold for 60sec
    - progress to leg lifts as shown in video
- Double Leg Bridge Phase 3 VIDEO
  - Can be done on ball or edge of couch or chain
  - You DO NOT need to go very high off the ground, goal is to feel back of legs working without back pain
  - You can progress to single leg as shown below once you are able to get 20 reps with the 2 leg position
  - Single Leg Bridge Phase 5 VIDEO
- Single leg stability progression
  - Goal is 30-90sec, once you reach 90sec progress to the next movement below