SR: Back/Hip Injury: Week 1 (7-8-19)

  • 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
    • 8-15 reps each leg slow
    • 2-4x/day