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
Hip Flexor Complex
Abdominals
“What strengthening exercise do you recommend?”
Ball Squat
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
Latissimus Dorsi
“What strengthening exercise do you recommend?”
Ball Squat
Floor Bridge
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
Adductor Complex
Abdominals
Obliques (side abdominals)

Duration: 30 sec. minimum
Image source: http://www.ibodz.com
“What strengthening exercises do you recommend?”
Floor Cobra
Ball Cobra
Ball Back Extension
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?
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Pingback: Foam Roller Lower Back Relieves for Anterior Pelvic Tilt
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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