The second post of this three part series will cover your low back and hip positioning, also known as the lumbo-pelvic-hip complex (LPHC). I will discuss the three common postural distortions observed in my clients, and recommend flexibility and strengthening exercises to combat these asymmetries, or muscle imbalances.
Excessive Forward Lean
Overactive (tight) Muscles
- Soleus: O – Posterior Fibular Head & Tibia; I – Calcaneus (heel bone)
- Gastrocnemius: Posterior Femoral Condyles; I – Calcaneus (heel bone)
- Hip Flexor Complex: most prominent, Psoas Major: O – T12-L5; I – Lesser Trochanter of Femur
- Rectus Abdominis: O – Pubis Symphysis (pelvis); I – Ribs 5-7, Xiphoid Process (sternum)
- External Oblique: O – Ribs 4-12; I – Iliac Crest (pelvis)
Underactive (weak) Muscles
- Anterior Tibialis: O – Lateral Condyle of Tibia; I – 1st Metatarsal (big toe)
- Gluteus Maximus: O – Illium (pelvis); I – Gluteal Tuberosity (femur)
- Erector Spinae: O – Iliac Crest (pelvis), Sacrum, T11-L-5; I – Ribs 2-12, Occipital Bone (skull), Mastoid Process (skull), C2-T12
“What muscles do I need to foam roll and stretch?”
Calves


Image source: NASM
Hip Flexor Complex


Abdominals

Image source: NASM

Duration: 30 sec. minimum Image source: NASM
“What strengthening exercise do you recommend?”
Ball Squat

Image source: NASM

Image source: NASM
Low Back Arches
Overactive (tight) Muscles
- Hip Flexor Complex: most prominent, Psoas Major: O – T12-L5; I – Lesser Trochanter of Femur
- Erector Spinae: O – Iliac Crest (pelvis), Sacrum, T11-L-5; I – Ribs 2-12, C2-T12, Occipital Bone and Mastoid Process (skull)
- Latissimus Dorsi: O – T7-T12, Iliac Crest (pelvis), Thoracolumbar Fascia, Ribs 9-12; I – Scapula (lowest point), Intertubercular Groove of Humerus
Underactive (weak) Muscles
- Gluteus Maximus: O – Illium (pelvis); I – Gluteal Tuberosity (femur)
- Hamstrings: O – Ischial Tuberosity (pelvis); I – Fibular Head, Medial Condyle of Tibia
- Intrinsic (local) Core Stabilizers: Muscles that attach directly to the vertebrae, consisting of Transverse Abdominis, Internal Obliques, Multifidus, Pelvic Floor Muscles, and Diaphragm
“What muscles do I need to foam roll and stretch?”
Hip Flexor Complex


Erector Spinae

Duration: 30 sec. minimum Image source: NASM

Latissimus Dorsi


“What strengthening exercise do you recommend?”
Ball Squat

Image source: NASM

Image source: NASM
Floor Bridge

Squeeze butt and lift, pressing through heels
Image source: NASM

Image source: NASM
Low Back Rounds
Overactive (tight) Muscles
- Hamstrings: O – Ischial Tuberosity (pelvis); I – Fibular Head, Medial Condyle of Tibia
- Adductor Magnus: O – Ischium (pelvis); I – Upper-Mid Femur
- Rectus Abdominis: O – Pubis Symphysis (pelvis); I – Ribs 5-7, Xiphoid Process (sternum)
- External Obliques: O – Ribs 4-12; I – Iliac Crest (pelvis)
Underactive (weak) Muscles
- Gluteus Maximus: O – Illium (pelvis); I – Gluteal Tuberosity (femur)
- Erector Spinae: O – Iliac Crest (pelvis), Sacrum, T11-L-5; I – Ribs 2-12, C2-T12, Occipital Bone and Mastoid Process (skull)
- Intrinsic (local) Core Stabilizers: Muscles that attach directly to the vertebrae, consisting of Transverse Abdominis, Internal Obliques, Multifidus, Pelvic Floor Muscles, and Diaphragm
“What muscles do I need to foam roll and stretch?”
Hamstrings

Image source: NASM

Image source: NASM
Adductor Complex

Image source: NASM

Image source: NASM
Abdominals

Image source: NASM

30 sec. minimum
Image source: NASM
Obliques (side abdominals)

Image source: http://www.ibodz.com
“What strengthening exercises do you recommend?”
Floor Cobra

Image source: NASM

Image source: NASM
Ball Cobra

Image source: NASM

Image source: NASM
Ball Back Extension

Image source: NASM

Image source: NASM
Do you want to learn more stretching and strengthening exercises to alleviate your aches and pains, increase your flexibility, and become a healthier, fitter you?
Fill out and submit the form below or stop by Crunch Fitness on Union Street today!
2 responses to “Test Your Posture: Part 2”
[…] Test Your Posture: Part 2 […]
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Why do you recommend foam rolling the lower back to reduce anterior pelvic tilt? I only recommend foam rolling the thoracic spine (mid-upper back) to my clients, and avoid the low back region.
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