SR: Back/Hip Injury: Week 4 (8-11-19)

  • This week has a couple goals
    • Establish 2-4 movements you do everyday that feel like they move the areas that are tight/painful without putting too much pressure on them
      • If you are doing a movement that engages one side at a time, and one side hurts, then only do the movement that feels fine. Every couple days try the painful side and see if it is getting better
      • The goal with these movements is to decrease pain/maintain mobility of areas that are stiff
      • I am going to give you a variety of options, but it is up to you to choose the the movements that feel most helpful
      • You options are below under daily LIst
  • Daily List
    • Movement #1: Quadruped self traction
      • 8-15 reps slowly
      • 2-4x/day
      • Does the pain in the groin or back improve following doing the movement above
        • Alternate Position if you have a thicker band
    • Movement #2: Self Myofascial Release hip flexor/quad
      • Try the movement below to reduce quad/hip flexor pain
      • Recheck rocking above to see if the movements in the video help
    • Movement #3: Quadruped hip ext slide
      • basics of engaging your hip while maintaining abdominal control
      • 5-10 slowly each leg
      • 2-4x/day
    • Movement #4: Step Lunge
      • Progressing into greater amount of hip extension while maintaining a neutral lumbopelvic position
      • 8-15 reps each leg slow
      • 2-4x/day
        • Alternate option is similar to above but the rear foot slides instead as seen below
    • Movement #5: quad stretch off the edge of the couch
      • One iliac crest being rotated is usually a result of a tight quad/hip flexor atleast partially
      • Try the movement below 8-15 reps
    • Movement #6: Glute Activation Option at Wall/Counter
      • 5-10 reps
      • Start with the less painful side and progress as able to both sides
  • Strength Circuit
    • This can be done everyother day
    • Each time you try this start with one movement from the sequence to assess your body’s response to it
    • If there is no significant negative side effects, keep it and add the next movement during the next strength sequence attempt
    • Do the daily movements above first as a warm up
    • Movement #1:PlankPosition
      • single arm holds progression, 5 sec each 5-15 reps
    • Movement #2
      • Squat Progression sink/post
        • 8-20 reps or 30-90sec pulses short range
    • Movement #3: Weighted Pullover progression
      • 8-20 reps progressing through positions as able
    • Movement #4: Slider progression
      • Start with the 6’oclock position an incorporate other ranges as long as not painful
      • 5-10 reps through each