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Quadruped Rock

2/2/2017

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Purpose:

  • This demonstrates active weight bearing hip flexion with spine stability.
Description:

  • In quadruped, with an inflatable exercise ball placed against a wall and against the buttocks, push back into the ball.
  • Maintain pressure whilst reaching one hand/arm forward. Switch sides. Add neck rotation for variation, or a FMT (tubing) for resistance.
Alternatives:
 
  1. A partner creates resistance at the sacrum, instead of an exercise ball.
  2. Use a FMT (tubing) to create resistance to hip flexion, held in both hands.
  3. Single leg version: express hip extension on one side, rock back into weight bearing hip flexion on the other side, with or without FMT around the foot on the extended leg.
 
Implications:
 
  • Producing hip flexion with spine stability is important after regaining hip flexion mobility. A common error in squatting, running or kicking, or other split leg tasks, is to produce spine flexion instead of hip flexion.
Common errors and corrections:

  • The most common error is a loss of spine stability, i.e. rounding of the spine into flexion. The fix is to exaggerate mistake of loss of spine stability with a foam roller on the spine.
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  • Home
  • Services
    • Specialist Performance Services >
      • Injury care
      • Movement Evaluation Services
      • Access Bars
    • Sports Physiotherapy >
      • FFC Medical & Physio Questionnaire
      • Fees and Conditions
      • Pre-Physio Questionnaire
  • Events & Courses
    • Free Education
    • Masterclasses >
      • Advanced Palpation Masterclass
      • Masterclass Summit 2020
      • Max Velocity Training For Physios
      • How Strong Is Strong Enough?
      • Masterclass Bundle 1
      • The 3 Unstoppable Ways to Get Your Ideal Career In Sport
      • Clinical reasoning stems disruptive innovation - “Change or be changed"
      • Neuromobilisation for recovery
      • Scott Hopson: Stress & Expression
      • Alternative Physiotherapy Strategies For Calf Injuries
      • How to implement a movement philosophy approach in a first division professional soccer team. A real case scenario with 3 years follow up
      • Re-Designing Your Warm-Up To Increase Effectiveness Through Co-Operative Strength And Physical Therapy
    • Kettlebell Courses
    • Exercise Tubing Program
    • Mobility and Stability for Performance
  • Shop
  • Contact
  • Appearing on these podcasts
  • Supersets
  • Warm up