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

Duration: 30 sec. minimum Image source: NASM

Duration: 30 sec. minimum
Image source: NASM

Hip Flexor Complex

Duration: 30 sec. minimum Image source: NASM

Duration: 30 sec. minimum Image source: NASM

Abdominals

START
Image source: NASM

FINISH
Duration: 30 sec. minimum Image source: NASM

“What strengthening exercise do you recommend?”

Ball Squat

START
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

Duration: 30 sec. minimum Image source: NASM

Duration: 30 sec. minimum Image source: NASM

Erector Spinae 

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

Duration: 30 sec. minimum Image source: NASM

Latissimus Dorsi

Duration: 30 sec. minimum Image source: NASM

Duration: 30 sec. minimum Image source: NASM

“What strengthening exercise do you recommend?”

Ball Squat

START
Image source: NASM

FINISH
Image source: NASM

Floor Bridge

START
Squeeze butt and lift, pressing through heels
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 (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

Duration: 30 sec. minimum
Image source: NASM

Duration: 30 sec. minimum
Image source: NASM

Adductor Complex

Duration: 30 second minimum
Image source: NASM

Duration: 30 sec. minimum
Image source: NASM

Abdominals

START
Image source: NASM

FINISH
30 sec. minimum
Image source: NASM

Obliques (side abdominals)

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

“What strengthening exercises do you recommend?”

Floor Cobra

START
Image source: NASM

FINISH
Image source: NASM

Ball Cobra

START
Image source: NASM

FINISH
Image source: NASM

Ball Back Extension

START
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!