Lots of value here:
1. Passive hip flexion and external rotation
2. Same, but with more tension across the front and back of the trunk
3. In quadruped, adding opposite hip extension stimulus and anterior trunk activation to improve pelvis position relative to the mobilised hip
4. In supine, adding anterior trunk activation to improve pelvis position relative to the mobilised hip
Always grateful to Coach Cam Elliott @coach_cam for his great mindful techniques that mimic what I do clinically to change behaviour. This is his technique, following on what he sees me do by hand and in the clinic.
Oscillating Technique with Isometric Stabilisation (OTIS) & Impulse Technique with Isometric Stabilisation (ITIS)
A whole body movement exploration for pre-training and pre-competition.
In standing, flex on hip, grab it and pull it high, maintaining tall posture. Step out into a lunge with the right foot. Grab the right foot by right hand, place the left hand alongside it, shoulder-width apart. On exhalation, lunge further into a stretch. Keep the back knee off the ground. Take the right hand off the foot and twist the trunk towards the front foot, raising the right hand towards the ceiling, reaching vertically. Return to the ground with both hands down, then shift weight backwards to create a stretch on the front leg, then step up to the start position and repeat on the other side.
Improve hip extension range in weight bearing.
In half kneeling, place both hands on the front knee.
Press down on the front knee, with elbows locked.
Lunge into hip extension on the weight bearing leg.
Pressing down on the front leg generates anterior torso activation, approximates the ribs to pelvis, thus stabilizing the lumbar spine.
An unmanaged hip extension limitation has implications for all lower quarter patterns, since reduced joint mobility can affect extension, rotation and flexion.
Create increased knee flexibility through gapping/stretching the knee joint capsule.
Start in quadruped, with a towel rolled up and placed directly behind the knee, between the calf and thigh.
Sit back over the towel as low as possible, with bi-basal breathing.
Maintain weight bearing on the hands to moderate the weight going through the knee.
Creating a more flexible knee joint capsule may be necessary for those with flexion dysfunction and/or tibial rotation dysfunction, not to mention the benefits of enhancing a sensory richer knee joint for detection of strain.
The purpose is to stretch the posterior neck into flexion and rotation to assist increase mobility.
Actively flex/nod and rotate approximately 45 degrees (direct the nose towards the armpit) until a stretch is felt. Place the hand (same side as the armpit) on the back of the head and gently stretch further. Add more rotation, or side flexion, or more "nod" to change the exact location of the stretch.
This pattern isolates hip flexion, which leads to pelvic rotation/lumbar flexion, and culminates in trunk rotation to allow for completion of the roll. The client lies supine on the ground with his or her legs extended and his or her arms flexed over his or her head on the ground. The head is in neutral rotation. Like the upper extremity initiated supine to prone roll, this task utilizes a flexed posture and is often easier than the prone to supine task. When rolling to the left, the axis of rotation is formed by the lower extremity of the side that the individual is rolling towards and the upper extremity of the side the individual is rolling from, or in this case the left lower extremity and right upper extremity, respectively.
Lead with right hip flexion followed by the adduction of the extended leg.
The upper body should and not contribute to the roll. During lower body initiated rolls, the head and neck play less of a role, and are therefore not cued.
This pattern begins with hip extension which initiates the roll and leads to pelvic rotation/lumbar extension and culminates in trunk extension/rotation, completing the roll.
This pattern helps to identify altered motor sequencing, timing and force expression of gluteal muscles by isolating hip extension/lateral rotation. Patient lies prone with legs extended and slightly abducted; arms flexed overhead, also slightly abducted. Head is in neutral rotation. When rolling toward the left side of the body the axis of rotation is formed by the lower extremity of the side that the individual is rolling toward and the upper extremity of the side the individual is rolling from, or in this case the left lower extremity and right upper extremity, respectively.
Attempt to perform with a fully extended lower extremity, but if unable to complete the roll, the client may flex the knee if needed in order to initiate the roll. Cue to extend at the hip and then at the knee.
This pattern begins with isolated shoulder flexion, leading to trunk extension/rotation, culminating in pelvic rotation that allows for the completion of the roll. The client lies prone with legs extended and slightly abducted; arms flexed overhead, also slightly abducted. When rolling toward the right side of the body, the axis of rotation is formed by the upper extremity of the side that the individual is rolling towards and the lower extremity of the side the individual is
rolling from, or in this case the right upper extremity and left lower extremity, respectively. The head should extend and rotate toward the opposite side. Remember, the head and neck are connected to the core, therefore where the head and neck lead the body will follow.
During this form of the test, the lower body should not contribute to the roll.
The body will always follow the head.
This pattern isolates shoulder flexion/horizontal adduction, which leads to trunk flexion/rotation, culminating in pelvic rotation/hip flexion that allows for completion of the roll. The patient lies supine with legs extended and slightly abducted; arms flexed overhead, also slightly abducted.
Head is in neutral rotation. When rolling to the right, the axis of rotation is formed by the upper extremity of the side that the individual is rolling towards and the lower extremity of the side the individual is rolling from (right arm and left leg). The client’s head and neck should flex and turn toward the right axilla. Remember, the head and neck are connected to the core, therefore where the head and neck lead the body will follow.
The lower body should not contribute to the roll. Cue the patient to resist the temptation to push with the left lower extremity.
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