Within these four hours I edited eight more videos. While editing the videos, I considered what I could use each exercise for and in what stage of rehabilitation.

Reflective Summary

The exercises I edited included prone extension, bird dog, advanced bird dog, glute bridge, glute bridge with resistance band, single leg glute bridge, squat and bicep curl. Some of the videos that I edited can be seen below:

Advanced Bird Dog:

 

Single Leg Glute Bridge:

Squat:

Seated Bicep Curl:

 

Firstly, the prone extension exercise can be used for a lumbar disc herniation injury. A disc herniation indicates damage to the anulus fibrosis that causes the nucleus pulpous to leak out, beyond the intervertebral disc space (Lin, Su, & Wang, 2019). As people become older, degeneration and dehydration of the discs occur, osmotic pressure in the nucleus is lost and the discs lose their height, resulting in leaks through the outer rim of the annulus, which is the main source of discogenic pain (Raj, 2008). Lumbar disc herniations are a very common cause of LBP because of the biomechanical demands placed on these structures, as well as their inability to change due to their avascular nature (Schroeder, Guyre, & Vaccaro, 2016).During lumbar extension, the nucleus pulposus migrates anteriorly, causing the nucleus to move away from the innervated annular wall, which can centralise the symptoms as the nucleus will no longer be pressing on the spinal cord (Bo & Park, 2012); this movement is replicated during prone extension so can reduce symptoms.

The bird dog exercise is part of McGills framework, which focuses on core stabilisation (McGill and Karpowicz, 2009). It has been reported that this exercise, the curl up and plank can enhance spinal stability and activation of the core muscles without imposing high loads on the spine. Ammar (2012) compared the effects of McGills exercises vs conventional exercises on physical function in patients with non-specific chronic lower back pain. The results from the study suggest that the improvements were statistically significantly greater in the McGill group. This evidence supports the use of McGills exercises, therefore I can utilise the bird dog for lower back pain.

A study by Reiman, Bolgla & Loudon (2012) completed a review of literature on muscle activation of the gluteus maximus and medius during a variety of rehabilitation exercises. It was reported that bird dog with arm and leg lift results in high activation of the gluteus medius. Moreover, the glute bridge causes moderate activation of the gluteus medius with the single leg glute bridge resulting in moderate activation of the gluteus maximus and high activation of the gluteus medius. This data can be utilised when selecting strengthening exercises for the glutes, with rehabilitation and prevention.

What Went Well

I edited the videos to a consistent standard and selected clear and concise coaching points. This will allow me to be more confident when describing how to do a specific exercise to a client.

Areas for Improvement	Action Plan
If some of the recorded videos are of a poor standard, plan to re-do them when we are back to university	Create a list of some of the exercises that could be videoed again
Consider the common exercises that are prescribed during rehabilitation	Ensure these exercises are recorded when we are back to university

Closing the Loop

Since writing this reflection, it has been confirmed that we will be back at university from the 8th March so gives us the opportunity to collect more content to edit.

References

Ammar, T. A. (2012). McGill exercises versus conventional exercises in chronic low back pain. Life Sci J, 9(2), 393-7.

Bo, G. H., & Park, S. H. (2012). Kinematic Analysis of Lumbar Spine Depending on Three McKenzie ’ s Extension Exercises in Prone. Journal of Physical Therapy Science, 24(3), 271–274.

Lin, H. J., Su, S. Bin, & Wang, J. J. (2019). Comparison of the risk of developing lumbar herniated intervertebral disc between dentists and other occupations : A nationwide population ‐ based study in Taiwan. Journal of Occupational Health, 61(3), 227–234.

McGill, S. M., & Karpowicz, A. (2009). Exercises for spine stabilization: motion/motor patterns, stability progressions, and clinical technique. Archives of physical medicine and rehabilitation, 90(1), 118-126.

Raj, P. P. (2008). Intervertebral Disc: Anatomy-Physiology- Pathophysiology-Treatment. Pain Practice, 8(1), 18–44.

Reiman, M. P., Bolgla, L. A., & Loudon, J. K. (2012). A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises. Physiotherapy theory and practice, 28(4), 257-268.

Schroeder, G. D., Guyre, C. A., & Vaccaro, A. R. (2016). The epidemiology and pathophysiology of lumbar disc herniations. Seminars in Spine Surgery, 28(1), 2–7.