Ther Ex for Lumbopelvic Region

Question 1

If someone is hyperlordotic they will more than likely also have..

Answer 1

weak abdominals
tight hip flexors
hamstrings are lengthened

Question 2

If someone is flat back they will more than likely also have..

Answer 2

tight hamstrings and weakness

Question 3

Janda’s Lower Crossed Syndrome

Answer 3

a short/ contracted muscle will inhibit/ weaken it’s antagonist

Question 4

Spine ROM exercises

Answer 4

Cat-camel
L/S flexion in chair
knee to chest
lumbar rock
pelvic tilt

Question 5

QL stretch

Answer 5

sidelying with arm over head, top leg flexed and off table (dropping ilium)

Question 6

Hip flexor stretch

Answer 6

Thomas test position

up tall, fire glutes and push hips forward

Question 7

Williams Flexion Exercises

Answer 7

Pelvic tilt
single knee to chest
double knee to  chest
hamstring stretch
partial sit up
hip flexor stretch
squat

Question 8

McKenzie Extension Exercises

Answer 8

Prone lying
prone on elbows
prone press ups
standing extension

Question 9

Abdominal hollowing activates..

Answer 9

TrA

Obliques

Question 10

Abdominal bracing activates..

Answer 10

TrA
IO, EO
RA
*Helps make spine stiff

Question 11

Dead bugs

Answer 11

abdominal bracing with UE movement and LE movement

activates rectus and obliques

Question 12

Bridging

Answer 12

Strengthens trunk extensors, hip extensors, hamstrings

Question 13

Higgins for plank progression

Answer 13

knees and elbows
elbows
elbows with one leg off ground

Question 14

Side bridge

Answer 14

strengthens EO and QL

Question 15

Multifidus strengthening

Answer 15

Kegel exercises
Prone concrete lift
Prone arch
Quadruped- bird dogs
Standing- "swell the muscle"
Standing with theraband

Question 16

Adding challenges in sitting

Answer 16

hips must be above knees
Trunk rotation
add weights for progression

Question 17

Core stabilization in kneeling

Answer 17

half kneel
half kneel on balance
half kneel on balance beam with rotation

Question 18

Adding challenges in standing

Answer 18

slight knee flexion to allow pelvic tilt
add trunk rotation
progression to functional position

Question 19

Swiss ball exercises: supine

Answer 19

crunches/ reverse sit ups
dead bug progression
bridging
hip/ trunk rotation

Question 20

Swiss ball exercises: prone

Answer 20

LE extensions
UE flexion
ball crawl
push ups
scapular retractions