Lying on the right side: R arm under your head with towel between head and arm, top leg straight and bottom knee bent, reach top arm overhead as you take a deep breathe in….repeat this 5 -10x, then lay in that position 1-2 min, repaeat 2-3x
Rocking hands and knees…this can be done on both sides
Lying on stomach 1-2 minutes
Walking 2x/day
Phase 2: will begin at week 3
Do the above plus the bands every other day for a week
If that is fine the following week add the weighted pullover
If that is fine the following week add the slider on the right leg only
Phase 3: we will discuss
If you are feeling in phase even a little tightness or in phase 1 if you are still having pain: Try inversion table: Start 6-8 minute: 1min, come up for 30sec,: 10-15 minute max
6-7 Updates below in BOLD
We discussed making sure you remain active but try to avoid any movements that you feel stress the low back in a painful way
We added a couple things to your daily list
Lying on the right side: R arm under your head with towel between head and arm, top leg straight and bottom knee bent, reach top arm overhead as you take a deep breathe in….repeat this 5 -10x, then lay in that position 1-2 min, repaeat 2-3x
slider on hands and knees: start off just doing it with your right leg 10-15x and maybe 5x with the left leg as that way is more painful
5-9-19 Program Update Circuits/
Warm Up/ Daily Movements
Strength Circuits
Circut #1
Circuit #2
Circuit #3
3-3-19
Hold on knee to chest and bridge and hold on leg lift over ball if painful, Try to add reach back over ball
2-25-19
weight pullover
Knee to chest start with the left only and progress to the right when not painful
Bridge: only if able to do short of pinch
2-19-19
Focus on light movements that improve symptoms
Movement #1: hands on chair rocking, 10-15 reps
Movement #2: Lying on stomach with pillow for 4-5 minutes
Movement #3: heelraise at wall, 2-3x per day, 10-15 reps
Movement #4: Leg lift over bed/table or ball/ottoman
