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Pierce Sutton
5 years ago
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This assessment is designed to help those with radiating pain down ONE side of the body only (this isn t applicable to radiating pain down both sides if this is you, you ve got to follow the

2 This assessment is designed to help those with radiating pain down ONE side of the body only (this isn t applicable to radiating pain down both sides if this is you, you ve got to follow the guidelines for sciatica/extension dysfunction) and/or frontal plane asymmetry. If you haven t taken the assessment to determine your back pain profile, you can find it on the Assessments or Module 1 pages in the Spine Control members portal. Here s a refresher on the 3 planes of motion: The first step is to determine if you ve got a frontal plane imbalance or not. After that, there are 2 flavours of this assessment: Assessment A = radiating pain with good frontal plane symmetry and Flexion or Extension Dysfunction 1

3 Assessment B = correlating radiating pain with frontal plane imbalances, regardless of dysfunction So if you have good frontal plane symmetry, you will use A and if you have frontal plane imbalances, you ll use B. That means we ve got to assess for frontal plane asymmetry, which we ll do now. Assessing Frontal Plane Symmetry Step 1: Setup the Plumb First, tape a piece of string to the ceiling or tie it to a light fixture as I did in the pics below that spans floor to ceiling. Tie a weight to the string so it hangs straight. This is your plumb line and helps you judge your posture. 2

Assessing Frontal Plane Symmetry Step 2: Take Good Pics Set the camera on a level surface or tripod at approximately chest height Use the self-timer to avoid shakiness due to pressing the button Make

take the picture after a deep breath in and out Men: tight boxers/underwear (or your tightie whities) Women: tight shorts and a sports bra (NOTE to female fitness models/athletes: feel free to send

4 Assessing Frontal Plane Symmetry Step 2: Take Good Pics Set the camera on a level surface or tripod at approximately chest height Use the self-timer to avoid shakiness due to pressing the button Make sure your body fills up most of the picture Stand against a plain background Take the picture in a well-lit area without flash if possible Don t try to stand perfectly stand naturally and relaxed and take the picture after a deep breath in and out Men: tight boxers/underwear (or your tightie whities) Women: tight shorts and a sports bra (NOTE to female fitness models/athletes: feel free to send me pics and I ll assess very closely) So take a look and if it looks like you ve got either one shoulder higher than the other AND/OR one hip higher than the other, use Assessment B, otherwise use A. 3

5 Assessment A (For those with radiating pain and good frontal plane symmetry) First off, congrats you re in balance in the frontal plane. But you ve got radiating pain, which means the nerve on that side is getting irritated. To relieve this pain we re going to use an exercise called the Lateral Hip Pump, but before we do, we ve got to know what side to do it on. So answer these questions: A1) Do you have flexion or extension dysfunction? A2) What side does the pain radiate down? Here s what side to place on the wall for the Lateral Hip Pump, based on your answers: Flexion + Left Side Pain = Right Side on Wall Flexion + Right Side Pain = Left Side on Wall Extension Dysfunction + Left Side Pain = Left Side on Wall Extension Dysfunction + Right Side Pain = Right Side on Wall If you ve got radiating pain now, you can do the Lateral Hip Pump (in Module 1 of the Spine Control Guided Course and assessments area) technique 1-2 times/day for 10 reps and it should alleviate some of it. If you don t have radiating pain but tend to get it, I suggest you add the Lateral Hip Pump 3 times/week, at the start of the Phase 1 Static and Dynamic Core Stability routines. It works to help neutralize the offending intervertebral disc in the case of flexion dysfunction and increase space around the nerve roots in the case of extension dysfunction. 4

6 Assessment B (For those with radiating pain and frontal plane imbalances) So you ve got radiating pain and frontal plane imbalances, so we ve got to address the imbalances and deal with the pain. Depending on the length of time you ve had the imbalance will determine the rate of progress, but even if it s never fully fixed, being aware of it and including a couple of exercises to account for it as part of warmups can make it a non-factor. Posture Pics Assessment Front and Back Views Findings from front and back photos should correlate; choose best one to assess. Assessment F1) Is one shoulder lower than the other? If YES, circle the LOWER shoulder. F2) Is one hip lower than the other? If YES, circle the HIGHER hip. Result L R L R Here s what s up based on your answers: YES to F1 + NO to F2 and YES to F1 + YES to F2 on SAME Side = Torso Contraction on circled side To address this requires strengthening and lengthening of the lateral musculature. I suggest hitting a side stretch (over a stability ball is my favourite) before every workout you do and some opposite side strengthening to promote balance, finished off with full range strengthening on both sides to solidify the range in the neuromuscular system. Check the QL stretch video for these exercises you can do them 3 days/week for 4 weeks, on the same or different days than the Static & Dynamic Stability series, and do the stretch before all workouts. 5

7 YES to F1 + YES to F2 on OPPOSITE Sides = Torso Contraction on F1 side + Leg Contraction on F2 side For this, you ll follow the same guidelines as above for the torso contraction, then work on lengthening the leg. If you ve got a structural leg length discrepancy i.e. your leg bones have been measured to be different lengths, there s nothing you can really do and wearing a lift on the short leg can really help. But this isn t the case for most people as it s more common to have functional leg length discrepancies. In this case, perform leg traction (in Module 1/Training) for 2 minutes on the contracted side once a day, pre-workout, and/or before any heavy lifting to minimize its effects on your pelvis and spine. YES to F1 + YES to F2 on the SAME Side = Leg Contraction on circled side If you ve got a functional leg length discrepancy perform leg traction for 2 minutes on the contracted side once a day, pre-workout, and/or before any heavy lifting to minimize its effects on your pelvis and spine) 6

Yoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat

Yoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat PDF D(7-9)6 page 1 Sit/Easy Position - Sukhasana This is a starting position that helps you to focus on awareness of breathing and on relaxation of the body and mind. This position also strengthens the