This week is more of a test to see how your symptoms respond to various positions and movements
Your overall goals this week are the following
Do each movement slowly and in a range of motion that is short of any signifiant pain
During and after each movement I want to know the following
Does that movement reproduce discomfort in the region of your pain?
As you are doing the movement, short of any significant pain, does the amount of discomfort get better, get worse, or stay the same?
Try each movement for 2 days
If that movement is not causing any negative after affects of increase in pain, then keep tat movement and add the next movement to the sequence.
If that first movement is causing more pain, then stop doing it and move onto the next movement
Email me after a week of going through these movements with some feedback as to what you are experiencing. This will give me some direction in setting up week 2
Movement #1: Quadruped self traction
8-15 reps slowly
2-4x/day
Movement #2: Quadruped hip ext slide
basics of engaging your hip while maintaining abdominal control
5-10 slowly each leg
2-4x/day
Movement #3: Step Lunge
Progressing into greater amount of hip extension while maintaining a neutral lumbopelvic position