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)

“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?

Fill out and submit the form below or stop by Crunch Fitness on Union Street today!