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!

 

 

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") 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, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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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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