ZG: Low Back Pain after ab roller/squatting: SHOSA patient (6-18-19)

Daily Mobility Sequence:8-10 reps of each
- 22) 1/2 Kneel Anterior Lunge Single Arm Overhead Reach VIDEO
  - Can progress to adding the reach overhead for increased stretch
- 18) Puppy Pose Progression VIDEO
- 98.1) Quadruped Hip Extension progression VIDEO
- Pelvic Awareness Drills
  - 74) Bear Pelvic Control VIDEO
  - 54) Pelvic Awareness Drill VIDEO
- 17) Seated Flexion and Child’s Pose Breathing VIDEO
Strength Movements
- I would try to include and ab exercise in a super set with any pulling exercise to make sure you are not creating too much tension in your back
- I like some of the options below
- 81) Basics of Bear with Leg Lift VIDEO
  - Try for static hold 30-90sec…if that is fine try adding the leg lifts
- 160) Reverse Lunge VIDEO
  - I like this as a difficult leg exercise that keeps the back more neutral. It also addresses some of the weakness we saw with your single leg squat
- 83) Bear Mountain Climber Speed VIDEO
  - Variation of the bear above…start off just doing it slow, not changing speeds for 30-90sec
- Weight pullover
  - I am a big fan of these: Feet elevated initially is less pressure on the back and can progress to weight bench
  - 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
  - 56.2) Lying on Weight Bench Pullover VIDEO
- Row variation
  - 95) Bent Over Box Row VIDEO