LBP Flashcards
What causes hyperlordosis?
weak abdominals
tight paraspinals
tight psoas
high heels and boots
What causes anterior pelvic tilt?
weak hamstrings
weak glutes
tight quadriceps
high heels and boots
Does anterior or posterior pelvic tilt cause hyperlordosis?
anterior pelvic tilt
What causes hypolordosis?
tight abdominals
weak paraspinals
weak psoas
sandals
What causes posterior pelvic tilt?
tight hamstrings
tight glutes
weak quadriceps
sandals
What does psoas motion include:
1) increase lordosis
2) flexes the hip and trunk
Psoas is synergist to abdominals in trunk flexion but antagonist with ….
lordosis
Weak abdominals causes
hyperlordosis
Tight paraspinals causes
hyperlordosis
Tight psoas causes
hyperlordosis
High Heels and Boots causes
hyperlordosis and anterior pelvic tilt
Weak hamstrings causes
hyerlordosis (anterior pelvic tilt)
Weak glutes causes
hyerlordosis (anterior pelvic tilt)
Tight quadriceps causes
hyerlordosis (anterior pelvic tilt)
Tight abdominals causes
hypolordosis
Weak paraspinals causes
hypolordosis
weak psoas causes
hypolordosis
tight hamstrings causes
hypolordosis (posterior pelvic tilt)
tight glutes causes
hypolordosis (posterior pelvic tilt)
weak quadriceps causes
hypolordosis (posterior pelvic tilt)
Why is bracing used
used in a variety of exercise postures to strengthen core muscles by tightening transverse abdominis
What muscle does bracing tighten
transverse abdominis
How do you perform the Cat-Camel
patient kneels on all fours, hunches then arches their back
What happens when you do the Cat part of the Cat-Camel
Contract Paraspinals
Stretch Abdomen
What happens when you do the Camel part of the Cat-Camel
Contract Abdomen
Stretch Paraspinals
Quadruped - Flexion Bridge: types
Bird Dog: lifting opposite leg and arm out straight
Cat-Camel
Dynamic Ball Under Belly: lift one extremity or more while balancing
Superman on Ball: (back extension) face down, abdomen over ball and feet braced against the wall / arch head and trunk upward
Quadrupen - Extension Bridge: types
(lie on floor supine then lift buttocks off the floor)
Double Leg Bridge: both feet on floor
Single Leg Bridge: extend one knee out straight
Hamstring Curl: supine with feet on a dynamic ball, abdominal brace, bridge pelvis up
Supine and Table Top – Dead Bug
lie on back supine with right leg straight, left knee bent, foot on floor.
Palm of right hand under back
Raise left arm over head
Abdominal bracing
Slowly draw opposite arm and leg together over abdomen
Key is to “crunch” lower ribs down without using posterior pelvic tilt
Supine and Table Top – Curl Up
lie on floor supine, both hands under small of back
one knee bent, one knee straight
abdominal brace
raise head and trunk (to shoulder blades) off the floor
Piriformis Stretch (sciatica) – not part of the core muscle
supine
cross leg over the other leg and stretch
