Ther Ex for Lumbopelvic Region Flashcards
If someone is hyperlordotic they will more than likely also have..
weak abdominals
tight hip flexors
hamstrings are lengthened
If someone is flat back they will more than likely also have..
tight hamstrings and weakness
Janda’s Lower Crossed Syndrome
a short/ contracted muscle will inhibit/ weaken it’s antagonist
Spine ROM exercises
Cat-camel L/S flexion in chair knee to chest lumbar rock pelvic tilt
QL stretch
sidelying with arm over head, top leg flexed and off table (dropping ilium)
Hip flexor stretch
Thomas test position
up tall, fire glutes and push hips forward
Williams Flexion Exercises
Pelvic tilt single knee to chest double knee to chest hamstring stretch partial sit up hip flexor stretch squat
McKenzie Extension Exercises
Prone lying
prone on elbows
prone press ups
standing extension
Abdominal hollowing activates..
TrA
Obliques
Abdominal bracing activates..
TrA
IO, EO
RA
*Helps make spine stiff
Dead bugs
abdominal bracing with UE movement and LE movement
activates rectus and obliques
Bridging
Strengthens trunk extensors, hip extensors, hamstrings
Higgins for plank progression
knees and elbows
elbows
elbows with one leg off ground
Side bridge
strengthens EO and QL
Multifidus strengthening
Kegel exercises Prone concrete lift Prone arch Quadruped- bird dogs Standing- "swell the muscle" Standing with theraband
Adding challenges in sitting
hips must be above knees
Trunk rotation
add weights for progression
Core stabilization in kneeling
half kneel
half kneel on balance
half kneel on balance beam with rotation
Adding challenges in standing
slight knee flexion to allow pelvic tilt
add trunk rotation
progression to functional position
Swiss ball exercises: supine
crunches/ reverse sit ups
dead bug progression
bridging
hip/ trunk rotation
Swiss ball exercises: prone
LE extensions UE flexion ball crawl push ups scapular retractions
