HIP & PELVIS EXERCISES

Question 1

swan - prone extension

Answer 1

prone lift sternum off floor w/o loosing ab contraction hands should be under shoulders

Question 2

QL on foam roller

Answer 2

supine on foam roller arms goal post squeeze side

Question 3

clam

Answer 3

side lying 90/90 drive hip down open clam

Question 4

Piriformis HR w/trigger point release

Answer 4

prone knee bent bring foot out toward you pt contraction by bringing foot to midline

Question 5

HR for post rot ileum

Answer 5

side lying affected leg up take leg in back of pt around hips use HF contraction

Question 6

HR for backward/non-phys sacroiliac torsion

Answer 6

lie on side of axis chest up to ceiling bottom leg straight top leg flexed until movement at SI felt drop leg contract upward

Question 7

superman

Answer 7

prone bring legs up and arms OH

Question 8

HR of iliacus muscle

Answer 8

prone knee bent fixate sacrum bring hip into passive extension pt contracts toward floor

Question 9

prone heel beats

Answer 9

prone lift feet up and click heels together keep core controlled

Question 10

4 point leg lifts

Answer 10

4 point kickbacks w/ knee straight or bent can bring leg out to side too

Question 11

Side lying leg along foam roller

Answer 11

side lying top leg on roller at 90 bottom leg straight SI jnt mob

Question 12

Bridge - Rolling up through ROM

Answer 12

Hook lying feet close to bum roll sp by sp up into bridge can drop knee to side to release adductors

Question 13

shotgun

Answer 13

Hook lying 1. resist 3-5x hip abd 6s 2. resist 3-5x hip add 6s (or until pop heard)

Question 14

HR for fwd/physiological sacroiliac torsion

Answer 14

lie on side of axis (second letter) chest down and feet crossed legs 90/90 and to floor contract upwards

Question 15

sway

Answer 15

swiss ball under shoulders arms in T and bum up move to one side hold 5s - to other side

Question 16

Hip ABD/ADD side lying

Answer 16

side lying circles or alphabet w/ top leg

Question 17

HR for ant rot ileum

Answer 17

side lying affected leg up take leg in front of pt around hips use hams contraction

Question 18

HR for QL

Answer 18

sidelying like stretched position hand at ribs and at iliac crest torsion the pt by bringing hips down pt contracts in hip hike or torso SB

Question 19

side-lying small ball b/w knees

Answer 19

side lying 90/90 SI jnt mob

Question 20

cobra/dart

Answer 20

prone hands under shoulders and push up

Question 21

swiss ball

Answer 21

sit on ball circles or alphabet

Question 22

clock

Answer 22

Hook lying pelvic tilts in clock direction

Question 23

stability ball hip hikes

Answer 23

stand side to wall w/ swiss ball at hip lift leg near wall to bring ball upward (hip hike)

Question 24

Glut med

Answer 24

standing facing wall TB around ankles kick out diagonally

Question 25

HR for hip external rotators

Answer 25

side lying affected side up botttom leg relaxed, top leg 90/90 bring foot up to air pt contracts toward floor

Question 26

jack knife on swiss ball

Answer 26

plank w/ ball under legs bend knees to bring them to chest

Question 27

Lumbar rock

Answer 27

4 point 1. arch back 2. sit back on heels 3. drive through start to end up in swan 4. back to start

Question 28

psoas exci with swiss ball

Answer 28

plank w/ ball under hands bring knee to chest