http://www.averyphysicaltherapy.com/test-hep-events daily 0.75 2017-09-22 http://www.averyphysicaltherapy.com/test-hep-events/2017/6/6/home-exercise-program monthly 0.5 2017-06-20 http://www.averyphysicaltherapy.com/test-hep-events/2017/6/13/w8d11d3u3w03hmu5dtp8m3ln3a2ndp monthly 0.5 2017-06-20 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/59413f9b3e00befac5da9a0a/1497965351643/ HEP for AG 000002 - COMPLETED NICE JOB ATREYU! http://www.averyphysicaltherapy.com/test-hep-events/2017/6/13/w8d11d3u3w03hmu5dtp8m3ln3a2ndp-4pxdf monthly 0.5 2017-06-20 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5949232772af65670aa7c1d5/1497448355573/ HEP for AG 000002 - COMPLETED NICE JOB ATREYU! http://www.averyphysicaltherapy.com/test-hep-events/2017/6/6/home-exercise-program-9zz76 monthly 0.5 2017-06-20 http://www.averyphysicaltherapy.com/test-hep-events/2017/8/8/yvzov49trmqbrkg6m2qlll9dbmzc6x monthly 0.5 2017-08-07 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https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/57f022b4ff7c50d391d1f78b/1390505396804/chambers-10.jpg FAQ http://www.averyphysicaltherapy.com/client000002 daily 0.75 2017-09-22 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/593feeef17bffc3fb9fa1b7f/1499342410997/ Online HEP for AG 000002 Hold for few minutes x5-10/day, be sure to "set" sholder blade. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/599197aa914e6bba68c29b14/1504754638189/ Online HEP for AG 000002 Be sure to just contract the shoulder blades together. 15-20 reps x3/day https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/59885bca03596ea150e6cbc2/1502108669666/ Online HEP for AG 000002 Be sure to "set" shoulder blade first before outward rotational exercise begins. Put in Theraband in a shut door, keep elbow in, "set" shoulder blade, and perform outward rotation. 15-20 reps x3/day. "Good Form!" https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/59b0ba8b4c0dbfde5dbd4eed/1504754348668/gm-single-squat-1.jpg Online HEP for AG 000002 30 sec to 1 min no hands, switch and do the other leg, repeat 2 times, 2-3/day https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/59a55c59ff7c50210a2e03b3/1504009397880/20170823_193449.jpg Online HEP for AG 000002 Keep feet out to take stress off knees from going to far out. Perform 10 reps with good form x2-3/day. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/59885c67d482e9f06c897df1/1502108817152/ Online HEP for AG 000002 Same as above, now just inward instead. "Set" shoulder blade again, the inward rotation. 15-20 reps x3/day. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/593ff05329687f5845befb82/1499342410998/ Online HEP for AG 000002 Coordination Pitching Exercise (didn't have a good pic for this one). 30-40 reps x3/day Suggested to just do the side motion and to not point two towards the "plate" for now. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/59a55dcb9f8dce047346b4ec/59a55dcbbe42d63a37cf3367/1504009689497/20170823_191231.jpg Online HEP for AG 000002 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/59a55dcb9f8dce047346b4ec/59a55eb915d5dbbebf182e8a/1504009976150/20170823_191241.jpg Online HEP for AG 000002 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/59a55d0a2994caf642850eb2/1504009558219/20170823_191231.jpg Online HEP for AG 000002 Core exercise with both knees up. Make sure core is activated before knees come up. 10 reps 2-3/day. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/599197301e5b6cfb68e1b61f/1502713700440/ Online HEP for AG 000002 Pull down shoulder blade towards you opposite back pocket. Hold for a few seconds and relax.   Repeat 15-20 Reps x3/day https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/593ff16d440243f1b8a491e7/1499342411003/ Online HEP for AG 000002 Trap Stretch 1 min hold 10 times per day, no "pain pain", just a "nice discomfort" https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/59885d77c534a5778bf479db/1502109056880/ Online HEP for AG 000002 Place "rolled of towel" like above. Start a little higher, let back stretch like above for few minutes, then place "roll" one segement down towards your tail-bone. Do at 4 or 5 levels, each for a few minutes. 5-10/day if able. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/593ff0fdc534a5e73d9f8252/1499342411000/ Online HEP for AG 000002 Groin Strech 1 min hold, 10 times per day https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/593fee9d29687f5845bee2e0/1499342410995/ Online HEP for AG 000002 Hold for 20 min x3/day or total of 60 min per day https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/593eb16e3e00be288f806caf/1499342410993/colorado_rockies_gray-610x400.jpg Online HEP for AG 000002 http://www.averyphysicaltherapy.com/client000003 daily 0.75 2017-08-06 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/596ebfa21b631b939cbef90c/1500430347742/ Online HEP for HG 000003 Knee to opposite shoulder stretch for the hip to help you with your hip hike exs, 1 minute hold, to be done 5-10/day https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/595e274cb8a79be945fce3f1/1500083362358/ Online HEP for HG 000003 Hold Core Muscles while performing Straight Leg Raise at 10 reps x3/day on both legs. *********Changes/Updates********** Don't perform crunch, just core and leg raises, increase to 15-20 Reps ********Update********8/2/17****** Can add 1-2 lb ankle weight for progression. If done, reduce reps down to 10. Then progress back up to 20 reps. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/595e27d69de4bbd6a3d327e9/1500083362359/ Online HEP for HG 000003 Hip Hikes 10 reps x3/day on both sides. *****Changes/Updates******* Increase reps to 15-20 ********Update********8/2/17****** Can add 1-2 lb ankle weight for progression. If done, reduce reps down to 10. Then progress back up to 20 reps. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/59650538a5790a1f99425ae0/1500083362363/ Online HEP for HG 000003 Hold for 1 min, don't bend forward, bring knee back if able, feel it in the "quad" and "hip flexor" (front of hip), no "pain pain", only a "nice discomfort", perform 5-10 per day ******Changes/Updates******** Add in the "hip flexors" more by bring knee back more, will fill it more in the front of the hip *******Update****8/2/17****** Reminder to keep this one in your program. Keep trying to bring the knee back more as able to get more quadriceps and a little of hip flexor muscle. Will do a better hip flexor stretch with the other exercise below. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/596504d7b6ac50d19b09ce41/1500083362361/ Online HEP for HG 000003 10 reps on both sides, x3/day *********Updates/Changes******* Increase to 15-20 reps, make sure not to twist back, just bring leg up straight ********Update********8/2/17****** Can add 1-2 lb ankle weight for progression. If done, reduce reps down to 10. Then progress back up to 20 reps. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5987850b6a4963b1c4f6ba6d/1502053834863/20170724_081507.jpg Online HEP for HG 000003 Hamstring Stretch: Bend at hip, not back. Feel it in the back of you leg. 1 min hold. 5-10 per day as able https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/598785de3a0411d1820e6b59/1502054150825/20170724_080744+%281%29.jpg Online HEP for HG 000003 Hip Flexor Stretch: Feel it in the front of your hip (left hip in picture). 1 min hold. 5-10 per day as able https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/595e26f53e00be648e53576f/1500083362356/TimHoward_Graphic_1280x553.jpeg Online HEP for HG 000003 http://www.averyphysicaltherapy.com/online-hep-for-mb-000004 daily 0.75 2018-04-09 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/596975271b631b078d7dc8a9/1501071665183/ Online HEP for MB 000004 Bring knee to opposite shoulder. No "pain pain", just a "nice discomfort". 1 min hold. Perform x5-10/day ******Changes/Updates********* Bring knee more to opposite shoulder than across body https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/596ebda9cf81e0eea09b71ab/1501071665190/ Online HEP for MB 000004 "Elbow on knee stretch", can come lower if you don't feel a stretch. Hold for 1 min, no "pain pain", just a "nice discomfort" 5-10/day https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5acb63d31ae6cf686af74657/1523278811456/dsc_0261.jpg Online HEP for MB 000004 Perform daily, a little lower then pictured to start and on your bed. Stretch for 2 min then roll it higher to the next segement, hold another 2 min. Perform on 5-7 segements. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/59b6f62b7e7b58242ddce841/1505162825845/20170907_152251.jpg Online HEP for MB 000004 Mini Squats x25 reps with activation of core muscles. Make sure knees don't come forward, keep them over your feet. Emphasize buttock coming back as if you were going to sit in a chair. x3/day https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5acb642a1ae6cf686af752c9/1523278901334/Foam+Roller+Thoracic+Stretch.gif Online HEP for MB 000004 Just hold for severl minutes to stretch our front chest area. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/598857e7a803bb82a16e0c40/1503678733716/ Online HEP for MB 000004 Perform "crunch" only if you need to, but recruit core muscles first. Use hands to feel if they are on, if they are, breath and perform marching 5 reps each leg. Perform 3/day to improve the skill of turning the core "on", "find the light switch" still, but now can start improving overall strength. If the core is not on, they stop and reset.   **********Update: 8/15/17*********** Perform core with breathing as above, but can now perform "bicycle kicks" keeping both legs off the ground and extending one out at at time. Progress to extending both legs out together if "bicycle kicks" are easy and need to make harder. Be sure core is engaged and your back is not arching.   ********Update 9/7/17************* Do basic core recruitment by itself. Add "crunch"/shoulders come up a little with core activation. x10 reps before performing harder core exercises of knees up, or "bicycle kicks", etc. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/59957f58db29d669e4c810ab/1503678733710/ Online HEP for MB 000004 Keep hands near sink to grab if needed for safety. Hold without hands for as long as you can WITH HIPS LEVEL, so "balance" as long as you can. x3/day ***DO ONLY FOR LEFT LEG**** ***RIGHT LEG USE 2 HANDS ON SINK TO UN-WEIGHT SELF MAKING IT AN EASIER EXERCISE***HOLD FOR 10-15 SEC, WITH LEVEL HIPS IF STARTS TO HURT, STOP. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/596976d3a5790afcec957ac8/1501071665186/ Online HEP for MB 000004 Use Rolling Pin to roll over IT Band. Don't follow this picture exactly, roll more the side of the leg. Find the "hot spots"/tight spots and roll it out. Perform 5-10/day. ***********Changes/Updates************** Sit when performing, relax leg more when performing https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/596978d1ebbd1adaeac89624/1501071665181/Pc7zsq.jpg Online HEP for MB 000004 http://www.averyphysicaltherapy.com/resources daily 0.75 2018-02-28 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/599c545f6b8f5b71dd4a2f29/1503417440282/1physical-therapy.jpg Resources http://www.averyphysicaltherapy.com/testimonials daily 0.75 2017-08-24 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/599c54a1e9bfdf40b5b6f7a3/1503417506981/banner-01.jpg Testimonials http://www.averyphysicaltherapy.com/programs daily 0.75 2017-12-05 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/599c5a4ed55b414322926a4e/1512495880454/CoreBasics.jpg Other Programs - Core Movement Check back here to find out more about this exciting new program. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/599c58e18419c244b7381cff/1512495880449/MAP.png Other Programs - Movement Analysis Program We are proud to offer the MAP program for our clients. 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https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5bb49f91f9619a6ba2ff1007/1544440947994/h9991305_007_pi.jpg Online HEP for MF 000016 Knee to Opposite Shoulder Stretch Hold for 1 min Perform 20 Times Per day No Pain with it https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5bb49b7253450a1e7e714a73/1535233331492/hip-flexor-stretch.jpg Online HEP for MF 000016 Perform this stretch 20 times a day or as much as you can. Hold each time for 1 min, no "pain pain", just a "nice discomfort" stretching feel. Try to relax as much as you can. In the picture, the stretch is being done for the Right Hip Flexor and Calf muscle. Do both sides. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5bbded74f4e1fc4893ea7a86/1544440947992/Supine-static-3786.jpg Online HEP for MF 000016 Here is the main position for core training. Work on recruiting the core without turning on the back and hip muscles that cause pain. As discussed the other day, turning on your core muscles throughout the day before you move, like when getting out of bed, should be done and worked on. See the video below for more information. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5bb4a150e2c483423e39ca62/1544440947998/5f0ec6cbbd7d66c7fcfa4f8c9c0d6f44.jpg Online HEP for MF 000016 Here is the other exercise with the band. Bring knees out-to-the-side with the emphasize on that Right Knee. 10 Reps x3/day https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5bbdecfce4966bea2acb2b5f/1544440947989/forward+flexion+stretch.jpg Online HEP for MF 000016 Elbow on Knee Stretch: make sure you don’t go too far, should no pain, just a nice discomfort, hold for 1 min and perform x20/day if able https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5bb608494785d3262f514761/1544440948000/side+bend.jpg Online HEP for MF 000016 Same rules of thumb, stretch for 1 min hold, several reps, and x20/day as able, remember NO PAIN, just a stretch feeling. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5bb4a0bf71c10b7ebdf2ad1f/1544440947996/band-squats.png Online HEP for MF 000016 Here is the Sit-To-Stand exercise, couldn’t find one with a chair. Remember you are focusing on not letting the Right Knee Fall Inwards. Perform 10-20 reps x3/day with good quality. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5bb49b7253450a1e7e714a79/1503679322173/12717786_10208007462491792_5895298629207657807_n.jpg Online HEP for MF 000016 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5bb49bc29140b716f3d5e041/1544440947986/golf-09.jpg Online HEP for MF 000016 http://www.averyphysicaltherapy.com/online-hep-for-th-000017 daily 0.75 2018-12-31 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c2a195440ec9ab2ea323e9e/1551273093973/Recumbent-Exercise-Bikes.jpg Online HEP for TH 000017 Start with 5 mins and progress as able a few minutes. Remember to stay relaxed and performing all your stretches before and after would be a good idea. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c0e4c736d2a737967354e15/1539173758421/Supine-static-3786.jpg Online HEP for TH 000017 12/28/18 Update: DON’T WORRY ABOUT HE TILTS. Recruit CORE/Transverse Abdominis (TA), then perform CRUNCH exercise. Hold for 3 seconds, relax and repeat at 10 reps. Perform x3/day. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c0e4c736d2a737967354e13/1539173635341/forward+flexion+stretch.jpg Online HEP for TH 000017 Elbow on Knee Stretch: make sure you don’t go too far, should have no pain, just a nice discomfort, hold for 1 min and perform x20/day if able https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c0e4c736d2a737967354e21/1503679322173/12717786_10208007462491792_5895298629207657807_n.jpg Online HEP for TH 000017 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c0e509d8a922dfd481c9a4c/1551273093971/inserts.jpg Online HEP for TH 000017 JUST WEAR MORE SUPPORTIVE SHOES. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c2a18a06d2a73e6a9b54354/1551273093975/hqdefault.jpg Online HEP for TH 000017 I believe we discussed adding this Ear-to-Shoulder stretch. You don’t have to pull with your arm like the picture. As long as you are getting a stretch on the opposite side, you are good. Remember just a “nice discomfort” and hold for 1 min. Perform 10-20 per day. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c0e4f0a0e2e72365cb59443/1551273093977/ITB+friction+massage.jpg Online HEP for TH 000017 Friction Massage using your knuckles. Find a few spots along the side of your leg. Rub each spot for a few minutes each several times per day. 20 times per day if time allows. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c0e4c736d2a737967354e17/1538563986468/h9991305_007_pi.jpg Online HEP for TH 000017 Knee to Opposite Shoulder Stretch Hold for 1 min Perform 20 Times Per day No Pain with it https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c0e4f6a0e2e72365cb5adf5/1551273093979/TherabandRoller.jpg Online HEP for TH 000017 Roller (Rolling Pin) for a few minutes up to 20 times per day. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c0e4cd60e2e72365cb57ced/1551273093969/header_wandern_rundumswandern%2Cmethod%3Dscale%2Cprop%3Ddata%2Cid%3D1200-510.jpg Online HEP for TH 000017 http://www.averyphysicaltherapy.com/online-hep-for-ph-000018 daily 0.75 2019-02-27 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c768c854e17b63b4317b5bb/1539173635341/forward+flexion+stretch.jpg Online HEP for PH 000018 Elbow on Knee Stretch: make sure you don’t go too far, should have no pain, just a nice discomfort, hold for 1 min and perform x20/day if able https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c768c854e17b63b4317b5c3/1544441717112/TherabandRoller.jpg Online HEP for PH 000018 Roller (Rolling Pin) for a few minutes up to 20 times per day. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c768c854e17b63b4317b5b5/1544442024542/inserts.jpg Online HEP for PH 000018 Try the heel lift in your right shoe. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c768c854e17b63b4317b5c5/1503679322173/12717786_10208007462491792_5895298629207657807_n.jpg Online HEP for PH 000018 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c768d1d6e9a7f1cf3dcaf42/1552655607963/52713836_10212654479589270_2615354153748135936_n.jpg Online HEP for PH 000018 http://www.averyphysicaltherapy.com/online-hep-for-ls-000019 daily 0.75 2019-04-29 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c8ba8cc1905f4b03e72477c/1556030449205/bzwhl8q9hrajxp02cjm0.jpg Online HEP for LS 000019 When walking, try to be more fluid and aware of the “core” working, but turning off the back muscles. It will be tough, if you get frustrated, just stop and work on your stretches. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5cc7263953450a88bd834cf3/1556555325682/healthy-young-woman-on-morning-run-royalty-free-image-856985422-1533935456.jpg Online HEP for LS 000019 Take 5 Minutes daily, close eyes and imagine you are running without any issues. This can be the start of the “graded activity” (carrying groceries example) https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c8ba4f7fa0d603178f5d89d/1503679322173/12717786_10208007462491792_5895298629207657807_n.jpg Online HEP for LS 000019 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5cc723c941920221395316f7/1556554702710/Upper-back-lower-back-flexion-over-ball.jpg Online HEP for LS 000019 I couldn’t find a picture of someone doing this is bed, but the plan from last visit was to use the foam roll and several pillows to get a similar effect as you see in the picture. The ball could be used, but I want more of a fulcrum at the low back, not at the hips (Hips bend find, that is whey the “touch your toes” activity can be done, because you are not bending the low back). I would try for a 10 minute stretch daily at least, if not twice per day. Just a gentle stretch, no “pain pain”. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5cc724c3969bae00011e3577/1556554952418/Supine-static-3786.jpg Online HEP for LS 000019 Core exercise with marching at several reps as able. Reminder to keep low back flat (posteriorly tilted). If it comes up, it can increase discomfort and promote “arching”, which we are trying to change. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5cc7251cec212d089b0d5707/1556555043731/modified-plank2.jpg Online HEP for LS 000019 Modifed Planks to be done on knees and to strengthen Anterior (Front of body) Chain (not full plank with knees off the ground, this is too hard for right now). Try to hold for 10-30 sec or longer as able. Position self with buttock a little higher than the straight line I tried to demo last week, but for sure try to flatten the back! Don’t let back “arch” and belly fall to the floor. I think this might be a big one to make a huge difference. Hope to progress to full plank when ready and stronger. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c8ba86b104c7bffa1b1ae01/1556030449202/h9991305_007_pi.jpg Online HEP for LS 000019 Knee to Opposite Shoulder Stretch, same rules as above x20 per day https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5c8ba6874785d35b4989ef84/1556030449197/D519_53_009_0004_600.jpg Online HEP for LS 000019 http://www.averyphysicaltherapy.com/online-hep-for-as-000020 daily 0.75 2019-04-23 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5cbf23f1f4e1fca95334334f/1552656499476/h9991305_007_pi.jpg Online HEP for AS 000020 Knee to Opposite Shoulder Stretch, same rules as above x10 per day https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5cbf23f1f4e1fca95334334d/1539173635341/forward+flexion+stretch.jpg Online HEP for AS 000020 Elbow on Knee Stretch: you will need to go a little farther to get a stretch here, should have no pain, just a nice discomfort, hold for 1 min and perform x10/day or more. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5cbf23f1f4e1fca953343353/1503679322173/12717786_10208007462491792_5895298629207657807_n.jpg Online HEP for AS 000020 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5cbf24844785d3cc584b928a/1556030599482/art.jpg Online HEP for AS 000020 http://www.averyphysicaltherapy.com/online-hep-for-ks-000021 daily 0.75 2019-10-29 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5db063f212603f660f69598f/1571841017537/Neck-flexion.jpg Online HEP for KS 000021 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5db04863a1986a75a9b4e334/1535214147536/hqdefault.jpg Online HEP for KS 000021 This can have two variations. One where you bring your ear to your shoulder and one where you bring you nose towards your armpit. The first one hits the trapezes muscle and the other hits the levator muscle. Perform this stretch 20 times a day or as much as you can. Hold each time for 1 min, no "pain pain", just a "nice discomfort" stretching feel. Try to relax as much as you can. Heat before streching for 10 mins can also help. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5db063af093adc41ef7b2a1a/1571840962579/chin-tuck-chiropractor-pensacola.jpg Online HEP for KS 000021 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5db04863a1986a75a9b4e337/1535214147538/Upper-Trapezius-Stretched.jpg Online HEP for KS 000021 Continuation from above. This would be the trapezius muscle, which can be stretched with the ear coming straight down to the shoulder. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5db04863a1986a75a9b4e33a/1503679322173/12717786_10208007462491792_5895298629207657807_n.jpg Online HEP for KS 000021 https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5db0658beaed8c346d5f8338/1571841554226/thE640G7RA.jpg Online HEP for KS 000021 This can be done at many points along the upper spine/back. A pillow for the head can be used. We are trying to open up the upper back, which can be a cause sometimes of neck tension. Hold one spot for several minutes, then move up the spine and hit maybe 3-5 spots. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5db064cb12603f660f696e6a/1571841238556/man-doing-cross-body-shoulder-stretch-for-arm-warmup.jpg Online HEP for KS 000021 This picture shows this stretch pretty well, but I would also instruct to drop the shoulder on the side of the stretch a little lower. Basically, relax the trapezius muscle when performing. Same stretching rules apply as above. If it wasn’t obvious, I would perform all these stretches on both sides. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5db87d9f77a1b55cb0dbc0cf/1572371892581/write-593333_1920.jpg Online HEP for KS 000021 Expressive Writing Instructions: Find some scratch paper and a pen or pencil. Write for 5-15 minutes x1-2/day, no longer, your thoughts, feelings, and/or emotions you have towards those “stressors” we discussed (or maybe new ones we didn’t discuss). An example would be something like this: “I fear the worse if I don’t complete this work project. The worse being I might lose my job and the respect of others. What if I lost my job. What would I do? How does this make me feel? It makes me feel anxious, nervous, afraid, and fearful. So what if I lost my job? Maybe there is something better out there. Maybe this is all in my head. Would I actually lose my job? Maybe I should ask for help?”. I think this gets the point across on what to write. It could literally be anything. What you write is up to you. Here is the most important part of the instructions: Once you are done, tear up the piece of paper and throw it away. This literally and emotionally releases your mind from these thoughts and feelings, freeing you up to “breath”, to “relax”, and/or to move into a new mindfulness thought process that might be healthier. Instead of the feelings being lock away inside you and causing mental anxiety, which physically can lead to tension in your neck and shoulders for example, you release them, which allows you to move into a more positive healthy mindset, which in turn can relax you physically. It basically takes your mind and body out of the “flight or fight” response to a calming relaxed creative state. Hope this makes sense. Let’s add this to your program and let me know if you have any questions. https://static1.squarespace.com/static/568406ecbfe873ebc6f22cfa/t/5db048a9388b9d5733f55a8d/1571834029753/music-1122342_1920.jpg Online HEP for KS 000021