Lumbo Pelvic Hip Complex Corrective Exercise and Sample Routine

**Lumbo Pelvic Hip Complex Dysfunction: Corrective Exercise and Sample Routine

By Brent Brookbush DPT, PT, MS, PES, CES, CSCS, ACSM H/FS

Typical Findings During Movement Assessment:

Overhead Squat Assessment:

* Knees Bow in

Goniometry:

Limited Knee Extension (90/90) (Greater than 20°)
Limited Hip Internal Rotation (90/90) (Less than 45°)
Limited Limited Hip External Rotation (90/90) (Less than 45°)
Limited Hip Extension (Thomas Test) (Less than 15°)

Specific Flexibility:

Strength Assessment:

Gluteus Medius Weakness and/or Compensation (hip flexion)
Gluteus Maximus Weakness or Compensation (knee flexion, external rotation, or adduction)
Core Compensation (abdominal distension)
Psoas Weakness (Inability to hold hip flexion above 90°)

Typical length change and motor behavior of involved musculature:

Overactive (Release and Stretch):

Underactive (Activate and Integrate):

For a complete analysis of Lumbo Pelvic Hip Complex Dysfunction

check out this article - LPHCD

The Brookbush Institute – Integrated Warm-up/Corrective Exercise Template:

Release
Mobilize (When appropriate)
Stretch
Isolated Activation
Core Support (Optional)
Stability Integration (Optional)
Reactive Integration (Optional)
Subsystem Integration

It is the intent of the Brookbush Institute that the personal trainer will artfully select exercises from the appropriate progressions to create a workout that has an immediate impact on the quality of movement and “feels-like” a warm-up. To create this effect it is important to choose at least one exercise for each modality, that each exercise can be done in quick succession (without rest), and the exercises increase in intensity from “Activated Isolation to Whole Body Exercise.” Be careful not to rely too heavily on unilateral exercises as this will decrease intensity. The result is a sophisticated approach to exercise selection that can improve the quality of movement while maintaining the intensity of a general warm-up.

It is not uncommon for a new client to feel like a significant amount of work has been accomplished at the end of the integrated warm-up, especially when the sequence is repeated 2-3 times. Further, it is not uncommon for the Brookbush Institute faculty to solely utilize the “Integrated Warm-Up template” as the initial phase of training, or in periods between high intensity training.

Exercise Repertoire:

Lumbo Pelvic Hip Complex Self Administered Release Techniques Playlist:

Self Administered Mobilization:

Static Stretching Playlist:

Note: The"Latissimus Dorsi," "Kneeling Hip Flexor," & "Standing Adductor," are the most commonly used for Lumbo Pelvic Hip Complex Dysfunction . The "Piriformis" and "Adductor Magnus" stretch are used for an Asymmetrical Weight Shift and/or SI Joint Dysfunction

Lumbo Pelvic Hip Complex Activation Playlist:

Core Integration:

Lumbo Pelvic Hip Complex Integration Playlist:

Typical Integrated Warm-Up/Corrective Exercise Routine:

Note: All exercises are linked to video

Release (Hold each for 30 -120 seconds or until a release is felt):

**Stretch *(Hold each for 30 -120 seconds or until a release is felt):***

Mobilization (Perform 10 - 15 repetitions, holding for 2 seconds at end range):

Open Books

Isolated Activation (10-20 reps, 1-3 sets, form is more important than load):

Core Support (10-20 reps, 1-3 sets, form is more important than load):

Ball Bridge

Integrated Stabilization (Try and maintain single leg balance for 60 seconds on each side)

Single Leg Touchdown

Reactive Integration (10-20 reps, 1-3 sets, form is more important than load):

Gluteus Maximus Reactive Activation

Subsystem Integration (10-20 reps, 1-3 sets, form is more important than load):

Note: You may perform the exercises from "Isolated Activation" to "Subsystem Integration" in circuit (no rest in-between sets), and perform that circuit 1 - 3 times.

Questions, comments, and criticisms are welcomed and encouraged –