TW: Swimmer with Long Standing Low Back Pain: In Office patient (9-12-18)

10-16-18 Updates
- Trinity has been progressing well with abdominal control while incorporating overhead movements and lower body strengthening. I recommend she mix in abdominal activation throughout her workout because that tends to decrease the build up of pain/tension in the lower back. Below are the strength sequences that she has been going through with videos of each movement. I have to be careful with her on anything that activates posterior chain that she does not tense in her lower back too much. Be careful with anything where she is bending forward (Like a bent over row, deadlift). She is better off right now being more upright and sticking with bands versus heavier lifts. let me know if you have any other questions
- Daily Sequence Update
  - 18.1) Hands Elevated Childs Pose Variation VIDEO
    - 10-15x
  - 81) Basics of Bear with Leg Lift VIDEO
    - Hold 2 minutes….may begin to add some leg lifts
  - 56.3) Pullover Edge of Bed Back Bend Progression VIDEO
    - Can be done edge of bed or over a ball….there is one other option over the ball below
  - 56.4) Lying Over Ball Back Bend Regression with Leg Lift VIDEO
    - this is the same back bend but moving from the lower body instead of upper body….we have only done the upper body movement above but I plan to add this one as well next session
- Strength Circuits
  - #1
    - 82) Bear Up Wall to Hand Stand VIDEO
      - 8-15 trips up the wall
    - 149.3) Back Against Ball at Wall Squat VIDEO
      - 10-20 reps
    - 56.3) Pullover Edge of Bed Back Bend Progression VIDEO
      - This is where I hold your feet
      - 15x over and back and 10-15x hold arm movement only
  - #2
    - 163.1) Single Leg Deadlift Band Extension VIDEO
      - black band, 10-20 reps
    - 131.1) Supine and Wall “Y” Lower Trap VIDEO
      - blue, 10-20 reps
    - 101) 1/2 Kneel to Low Lunge VIDEO
      - hands on floor or weight bench
      - 30-90sec each lag
  - #3
    - 91) Band Horizontal Adduction VIDEO
      - We are doing this on one knee instead of a lunge with double red band
      - 10-20reps
    - 121.1) 1/2 Kneel Band horizontal Abduction with Progression to Rotation VIDEO
      - Opposite of above with black band
      - 10-20 reps
    - 97) Quadruped with Physio Ball Hip Extension VIDEO
      - 5-15 reps holding each 5 sec
Daily Sequence: Complete everyday 2x/day,
- 38) Self MFR Ball Glute/Piriformis VIDEO
  - 2 spots 15 reps
- 4.1) Supine Foam Roll Thoracic Extension VIDEO
  - 3-4 spots 5 reps each
- 116) Hamstring Isometric with Contralateral Leg Raise VIDEO
  - 10x 5 sec holds
- 18.1) Hands Elevated Variation VIDEO
  - 10-15x
- 40) Cross Leg Posterior Hip Stretch VIDEO
  - 5-10x
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
  - 5-10x hold 5 sec
Strength Circuits: Every other day: 2 sets
- 83.2) Ball Rollout Wall Block VIDEO
  - 8-15x
- 101) 1/2 Kneel to Low Lunge VIDEO
  - 8-15x 5 sec holds
- 81) Basics of Bear with Leg Lift VIDEO
  - Hold 30-90sec
- 157) Band Extension Deadlift VIDEO
  - 10-25reps
- 185.3) Band Press Holds Single Leg Progression VIDEO
  - 1-2 minutes
- Back to Ball Body Weight Squat with Ball against wall
  - 1-2 minutes short of back pain
- Lying on your back, band wrapped around table leg/machine
  - Keep arms straight as you lower legs one at a time short of pain
  - 1-2 minutes