Test Your Posture: Part 2

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

Duration: 30 sec. minimum Image source: NASM

Duration: 30 sec. each side Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

Hip Flexor Complex

Image source:  NASM

Duration: 30 sec. minimum Image source: NASM

Image source:  NASM

Duration: 30 sec. minimum Image source: NASM

Abdominals

START Image source:  NASM

START
Image source: NASM

FINISH  Image source:  NASM

FINISH
Duration: 30 sec. minimum Image source: NASM

“What strengthening exercise do you recommend?”

Ball Squat

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
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

Image source:  NASM

Duration: 30 sec. minimum Image source: NASM

Image source:  NASM

Duration: 30 sec. minimum Image source: NASM

Erector Spinae 

Inhibit Upper, Mid, Lower Back Image source:  NASM

Inhibit Upper, Mid, Lower Back
Duration: 30 sec. minimum Image source: NASM

Image source:  NASM

Duration: 30 sec. minimum Image source: NASM

Latissimus Dorsi

Image source:  NASM

Duration: 30 sec. minimum Image source: NASM

Image source:  NASM

Duration: 30 sec. minimum Image source: NASM

“What strengthening exercise do you recommend?”

Ball Squat

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
Image source: NASM

Floor Bridge

Image source:  NASM

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

FINISH Image source:  NASM

FINISH
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 (localCore 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

Duration: 30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

Duration: 30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

Adductor Complex

30 second minimum Image source:  NASM

Duration: 30 second minimum
Image source: NASM

Duration: 30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

Abdominals

START Image source:  NASM

START
Image source: NASM

FINISH  Image source:  NASM

FINISH
30 sec. minimum
Image source: NASM

Obliques (side abdominals)

Duration: 30 sec. minimum Image source:  www.ibodz.com

Duration: 30 sec. minimum
Image source: http://www.ibodz.com

“What strengthening exercises do you recommend?”

Floor Cobra

START Image source:  NASM

START
Image source: NASM

FINISH  Image source:  NASM

FINISH
Image source: NASM

Ball Cobra

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
Image source: NASM

Ball Back Extension

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
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!

 

 

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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2 Responses to Test Your Posture: Part 2

  1. Pingback: Foam Roller Lower Back Relieves for Anterior Pelvic Tilt

    • rrluthi says:

      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.

      Like

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