Anterior Pelvic Tilt (APT) Samantha Peralta & Joshua Moore Rowan University

Transcription

1 Anterior Pelvic Tilt (APT) Samantha Peralta & Joshua Moore Rowan University

2 Anterior Pelvic Tilt What is it? Occurs when the front of the pelvis drops and the back of the pelvis rises

3 Anatomy of The Pelvis Picture 1

4 Anatomy of The Pelvis Superficial Erector Spinae TFL Overactive Muscles Rectus Femoris Iliopsoas Origin Picture 2

5 Anatomy of The Pelvis Underactive Muscles Gluteus Maximus Gluteus Medias Rectus Abdominus Picture 3 Transverses Abdominus Internal Oblique Multifidus

6 Neutral Joint Position Picture 4 Facet joint pressure increases resulting in back pain

7 Statistics Of Lower Back Pain (APTA) 2/3 of Americans suffer from lower back pain 54% have sedentary jobs 37% do not seek professional help for pain relief

8 Prolonged Sitting is the Primary Cause of APT Hip flexor muscles are held in a flexed position becoming tight and overactive Hip extensor muscles are lengthened/unused becoming weak and underactive

9 How do you test for APT? Specialized caliper Seeing a physical therapist Postural Analysis

10 Testing For Overactive Muscles Thomas Test Ø Rectus femoris & iliopsoas flexibility Ely s Test Ø Rectus femoris flexibility/tightness Range of Motion Ø Hip Extension 10º- 30º Ø Hyperextension >30º Postural Analysis Overhead- Squat Assessment

11 Overhead Squat Test

12 Thomas Test

13 Postural Analysis

14 Exercises That Contribute To Overactive Muscles Full Sit- Ups - primarily work iliopsoas after 30% Sitting Abduction targets TFL muscle over gluteus medias with the hip flexed Reverse Crunch targets surficial erector spinae Leg Extensions targets rectus femoris

15 Corrective Exercise Program Anterior Pelvic Tilt (APT) Phase I 5-10 minutes Warm- up Phase II Strengthening Underactive Muscles Phase III Cool Down & Stretching Overactive Muscles

16 Primary Goals Of Program Short Term Increase awareness of APT Educate sedentary workers Long Term Increase strength of underactive muscles Increase flexibility of overactive muscles Reestablish a neutral pelvic tilt

17 Strengthening Exercises (Underactive Muscles) Hamstrings and Glute Muscles Stability Ball Curls (BW) Floor Glute- Ham Raises Supine Hip Extension Lateral Leg Abduction Donkey Kicks

18 Strengthening Exercises (Underactive Muscles) Core: Abdominals and Obliques Plank Competitions (reg., side, iron chair) Reverse Windmill Side Hip Bridge Medicine Ball Wood Choppers

19 Stretching Exercises (Overactive Muscles) Self Myofascial Release (SMR) TFL & Rectus Femoris Static Stretching Standing Psoas Stretch Lying Quadriceps Stretch Erector Spinae

20 Stability Ball Leg Curls Picture 5

21 Floor Glute- Ham Raises Picture 6

22 Supine Hip Extension Picture 7

23 Lateral Leg Abduction Picture 8

24 Donkey Kicks

25 Plank Picture 9

26 Reverse Windmill Picture 10

27 Side Hip Bridge Raise Picture 11

28 Medicine Ball Woodchopper Picture 12

29 SMR TFL Picture 13

30 SMR Rectus Femoris Picture 14

31 Kneeling Psoas Stretch Picture 15

32 Lying Quadriceps Stretch

33 Erector Spinae Stretch Picture 16

34 Thank You Samantha Peralta & Joshua Moore Rowan University

35 Resources Muscles of the Hip Complex (Photograph). Retrieved from Picture 1 Neumann DA, Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation, 2nd ed, Elsevier, Pictures 2,3 Sacral Angle, Lateral View (Photograph). Retrieved February 28, 2016 fromhttp:// hglossary/sacralangle.html Picture 4 [Untitled photograph of leg curls]. Retrieved February 28, 2016 from Picure 5 [Untitled photograph of floor glute- ham raises]. Retrieved February 28, 2016 from thezone/training/tackle- the- 5- hardest- hamstring- exercises/ Picture 6 [Untitled photograph of supine hip extension]. Retrieved February 28, 2016 from faraitoday- lifestyle- join- us- as- we- track- one- of- our- readers- fitness- for- a- year/ Picuture 7 [Untitled photograph of lateral leg abduction]. Retrieved February 26, 2016 from medicine/piriformis- syndrome- pain- butt- hip- leg/ Picture 8 [Untitled photograph of medicine ball plank]. Retrieved February 26, 2016 from bikini- spremne- uz- 7- vjezbi- koje- mozete- raditi- kod- kuce/ Picture 9

36 Resources [Untitled photograph of KB Reverse Windmill]. Retrieved February 26, 2016 from Uprazhnenija- s- girej- - TOP- 10- samyh- effektivnyh / Picture 10 [Untitled photograph of side hip bridge raise]. Retrieved February 26, 2016 from barre- moves- to- tone- body/ Picture 11 [Untitled photograph of medicine ball woodchopper]. Retrieved February 26, 2016 from moves- for- your- six- pack Picture 12 [Untitled photograph of SMR TFL]. Retrieved February 26, 2016 from medicine/ piriformis- syndrome- pain- butt- hip- leg/ Picture 13 [Untitled photograph of SMR Rectus Femoris]. Retrieved February 26, 2016 from medicine/piriformis- syndrome- pain- butt- hip- leg/ Picture 14 [Untitled photograph of Kneeling psoas stretch]. Retrieved February 26, body/the- 7- best- moves- for- your- dancer- bod/ Picture 15 [Untitled photograph of back arch stretch]. Retrieved February 26, 2016 from back_arch.php Picture 16