Correcting Forward Pelvis (Bubble Butt)

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1 Correcting Forward Pelvis (Bubble Butt) Forward Pelvis - Ab Strengthening: Knee Ups Start: Lay flat on the floor with knees bent and arms at side. Finish: Pull knees up to stomach as far as you can. Duration: 3 sets reps. Standard Plank Exercise! Exercise: Hold body as straight as possible in a pushup position. Make sure your abs and glutes are tight and that you are not arching your back.! Duration: The key is to maintain a straight body position for at least 2 minutes. (you will likely have to work up to 2 minutes) Starter Plank Position! Exercise: Similar to the standard plank but instead of being on your hands and feet, you will drop down to your knees and elbows. Keep your abs and gluttes tight throughout the exercise.! Duration: Work up to 2 minutes. If you can do this for 2 minutes, you should graduate to a standard plank 1!

2 Forward Pelvis - Low Back Stretches: Seated Low Back Stretch! Start: Sit on the edge of a chair, feet flat on the floor.! Finish: Bend at the waist. Grab your toes/feet. Pull your body down.! Duration: 3 sets second hold. Squatting Low Back Stretch! Start: Stand with your feet shoulder width apart. Have a chair in front of you in case you need it for balance.! Finish Squat down as far as possible while maintaining your feet flat on the floor. Keep your body as upright as possible while pressing your pelvis toward the floor. (If unable to do this stretch, an alternative is to lay on the floor and tuck knees to chest.)! Duration: 3 sets second hold. 2!

3 Side Bending (standing or seated) Start: Either sit or stand with feet shoulder width apart. Place the one arm straight overhead and the second arm straight down your side toward the floor. Finish: Lean away from the side that is in the air. Bend slightly forward to add some additional stretch Duration: 3 sets. Hold seconds 3!

4 Forward Pelvis - Glute Strengthening: Reverse Plank (bridge) Start: Lay flat on the floor with knees bent and arms at side. Finish: Lift butt off the ground and straighten your body as much as possible. Lift one of your legs off the ground to make it more difficult or to focus on one side only. Duration: 3 sets. Hold seconds. Air Squat Start: Stand with feet shoulder width apart. Finish: Squat down, pushing your butt back and your weight over your feet. Drop your butt down as far toward the ground as you can. Put your arms out in front of you for balance. You may need to hold onto a chair or doorway if you feel like you are going to fall over. (If your knees give you trouble, slow down or don t squat down as far) Duration: 3 sets reps. 4!

5 Forward Pelvis - Hip Flexor Stretches: Kneeling Hip Flexor Stretch! Start: Kneel on one knee in a lunge position. Maintain upright posture throughout this stretch.! Finish: While keeping an upright posture, tilt your pelvis rearward (tuck in your butt) while gliding/lunging forward.! Duration: 3 sets second hold. Standing Hip Flexor Stretch! Start: Stand with one leg on a chair or bench! Finish: While keeping an upright posture, tilt your pelvis rearward (tuck in your butt) while gliding/lunging forward.!! Duration: 3 sets second hold. 5!

6 Forward Pelvis - Hamstring Strengthening: Exercise Ball Glide Start: Lay on the floor. Put your feet up on an exercise ball with your legs straight. Finish: Bend your knees, pulling the exercise ball back toward your butt. This should pull you up into a reverse plank (bridge) position. Note: This can also be done up against the wall by putting your feet on the wall and pulling up into a bridge position. It s an option if you do not have an exercise ball. Duration: 3 sets reps. Hamstring Strengthen with Exercise Band! Start: Sit on the edge of a chair with one leg extended out in front with an exercise band securely fastened to your ankle. (if you donʼt have an ankle strap with your band, just loop the band through the handle and place it around your ankle)! Finish: Bend knee, contract the hamstring and tighten the exercise band.! Duration: 3 sets repetitions. Add a 5 second hold at the end of each rep for more difficulty. Standing Hamstring Strengthen (No picture. See video for demonstration)! Start: Stand with your weight on one leg! Finish: Bend knee, lifting your heel toward your butt! Duration: 3 sets repetitions. Wear heavy shoes or add ankle weights for more difficulty. 6!

7 Forward Pelvis - Quad Stretches: Standing Quad Stretch! Start: Stand with your weight on one leg! Finish: Bend knee, reach behind and grab foot with hand. Pull bent knee back even with opposite leg and tuck your butt in.! Duration: 3 sets repetitions. Wear heavy shoes or add ankle weights for more difficulty. 7!

8 Correcting Rearward Pelvis (Frog Butt) Rearward Pelvis - Low Back Strengthening: Alternating Kneeling Superman Start: Get on your hands and knees. Finish: Fully extend out one your right arm and left leg. Then alternate to your left arm and right leg. Duration: 3 sets reps. Hold for 5 seconds for more difficulty Low Back Extension on the Floor! Start: Lay face down in the floor with your arms arms either to your side or overhead. (In the overhead position, you can assist yourself if you are too weak to do this without help.)! Finish: Arch your back and pull your head and chest as far off the floor as possible while maintaining your pelvis on the floor.! Duration: (3x) 5-10 repetitions. Add a 5 second hold at the end of each rep for more difficulty. 8!

9 Seated Low Back Exercise with Exercise bands! Start: Sit on the floor, legs out in front of you. Hold exercise bands at chest level. The bands should have tension on them at this point.! Finish: Keep arms in place and lean backwards. The bands will provide tension/ resistance that will help strengthen the low back muscles.! Duration: 3 sets repetitions. Add a 5 second hold at the end of each rep or more tension on the bands for more difficulty. 9!

10 Rearward Pelvis - Glute Stretches: Seated Figure 4! Start: Sit in a chair with one foot on the floor and the other leg crossed over your knee.! Finish: Bend at the waist over the bent knee. Stay tall through your spine by reaching out in front as you bend. Lying on Floor, Cross Leg Pull! Start: Lay on the floor with one leg crossed over the other! Finish: Reach through and grab the knee of the non-crossed leg and pull back. Make sure you keep your head on the floor and do not strain your neck. 10!

11 Rearward Pelvis - Hamstring Stretches: Standing Hamstring Stretch! Start: Stand in front of a chair. Extend leg out and place foot/ankle in chair.! Finish: Bend at the waist, reaching down toward the toes. Go as far as possible without pain.! Duration: 3 sets second hold.! Seated Hamstring Stretch! Start: Sit on the floor with your legs straight out in front.! Finish: Bend at the waist and reach for your toes. Keep your knees straight and go as far as you can. If you canʼt reach your toes, thatʼs fine.! Duration: 3 sets second hold. 11!

12 Rearward Pelvis - Quads Strengthening: Seated Quad Strengthen! Start: Sit in chair with feet flat on the floor.! Finish: Straighten out the knee and extend the leg out in front.! Duration: 3 sets repetitions. Wear heavy shoes or ankle weights for more difficulty. 5 second hold will add difficulty as well. Lunges! Start: Stand with feet shoulder width apart! Finish: Step out in front and drop down into a kneeling position without letting your knee touch the floor. Be sure to keep the weight bearing knee over your foot.! Duration: 3 sets repetitions. 12!

13 Correcting High Hip Hip Adductor Stretches on High Hip SIde: Seated Butterfly Stretch! Start: Sit on the floor with knees bent and bottom of feet touching.! Finish: Press the knee down toward the floor on the high hip side. Note: You may have to lean up against a wall if your feel like you are going to fall over. Standing Adductor Stretch with Chair! Start: Stand on one leg with the other leg propped up on chair to your side.! Finish: Reach to the side, down toward the ankle/foot to add stretch. Note: This stretch is done out to the side. You should feel it stretch on the inside of your thigh. It should not be mistaken with a hamstring stretch. 13!

14 Piriformis Stretches on High Hip Side Piriformis Stretch on Step! Start: Stand with one foot on a step and the other foot hanging off.! Finish: Relax the glute and hip muscles and drop the leg that is off the step as far down as possible. Note: Hold on to the wall or stair railing for help with balance. Lying Cross Leg Piriformis Stretch! Start: Lay on your back with the high hip side leg crossed over the other.! Finish: Grab the bent knee and pull the leg down, across the body. 14!

15 Low Back Stretch on High Hip Side: Side Bending (standing or seated) Start: Either sit or stand with feet shoulder width apart. Place the arm on the high hip side straight overhead and the other arm straight down your side toward the floor. Finish: Lean away from the high hip side. Bend slightly forward to add some additional stretch Duration: 3 sets. Hold seconds 15!

16 Glute Stretch on Low Hip Side: Seated Figure 4 on Low Hip Side! Start: Sit in a chair with one foot on the floor and the low hip side leg crossed over your knee.! Finish: Bend at the waist over the bent knee. Stay tall through your spine by reaching out in front as you bend. Lying on Floor, Cross Leg Pull! Start: Lay on the floor with low hip side leg crossed over the other! Finish: Reach through and grab the knee of the non-crossed leg and pull back. Make sure you keep your head on the floor and do not strain your neck. 16!

17 Neck Stretch to Correct Head Tilt: ROM of Neck without resistance Start: Stand tall. Feet - Shoulder width apart. Finish: Go as far as you can with your neck motion and hold that position. Duration: 3 sets second hold. ROM of Neck with resistance Start: Stand tall. Feet - Shoulder width apart. Finish: Go as far as you can with your neck motion and hold that position. Use hand to hold head/neck into full stretch position. Tighten muscles back against hand (20-40% strength - DO NOT tighten the muscles as hard as you can). Duration: 3 sets. 3-5 second hold. 17!

18 Stretches/Tips for Sciatica Glute/Piriformis Stretching on Sciatica Side: Seated Figure 4 on Sciatica Side! Start: Sit in a chair with one foot on the floor and the sciatica side leg crossed over your knee.! Finish: Bend at the waist over the bent knee. Stay tall through your spine by reaching out in front as you bend. Lying on Floor, Cross Leg Pull! Start: Lay on the floor with sciatica side leg crossed over the other! Finish: Reach through and grab the knee of the non-crossed leg and pull back. Make sure you keep your head on the floor and do not strain your neck. 18!

19 Piriformis Stretch on Step! Start: Stand with one foot (sciatica side) on a step and the other foot hanging off.! Finish: Relax the glute and hip muscles and drop the leg that is off the step as far down as possible. Note: Hold on to the wall or stair railing for help with balance. Lying Cross Leg Piriformis Stretch on the Sciatica Side! Start: Lay on your back with the sciatica side leg crossed over the other.! Finish: Grab the bent knee and pull the leg down, across the body. Other Sciatica Options:! Foam Roller (see illustration in the videos) 19!

20 Stretches/Tips for Disc Symptoms Lumbar Extension on Floor! Start: Lay face down on the floor with arms out in front.! Finish: Sit up on elbows and arch lower lumbar spine as much as possible while keeping your pelvis on the floor. Press up with hands to arch back further for more advanced move. Note: This will probably be a little uncomfortable while stretching but should feel better when complete. Do not do this if it makes you feel worse after you are done. 20!

21 Prone Traction on Pillow/Exercise Ball! Exercise: Lay face down on either an exercise ball or a big stack of pillows underneath your pelvis. Drop your head and shoulders down to the floor. Your butt should be up in the air and you should feel your low back opening up.! Duration: This can be done for a while but you donʼt want to ever assume. Start with 1-2 minutes and work up to as much as 15. Give it 24 hrs before you decide if you can handle more. This should feel good while you are doing it. Other Disc Symptoms Options: (see videos for more instructions)! Ice Pack on Low Back (20 minutes on/20 minutes off)! Lying on Lacrosse/Tennis Balls! Inversion Table 21!

22 Correcting Forward Head Posture Forward Head Posture - Neck Strengthening: Chin glide Start: Stand tall. Feet - Shoulder width apart. Finish: Glide chin backwards, pulling ears back over shoulders. DO NOT extend the neck backwards (keep your eyes level). Make sure to stand tall throughout your spine by lifting through the back/top of the head as you do this exercise. Duration: 3 sets 5-10 repetitions. Short/quick reps or 3-5 sec hold. 22!

23 Forward Head Posture - Chest Stretches: Recovery Posture Start: Stand tall. Chest up. Arms at side. Palms forward. Finish: Extend arms backwards. Squeeze shoulders together. Add chin glide or neck extension for more advanced move. (concentrate on squeezing the shoulder blades together like you are trying to hold a can of soup between them) Duration: 3 sets second hold. Doorway stretch Start: Stand in doorway. Fencer stance (one foot in front of the other like you are getting ready to run). Arms to side (shoulder height) against the doorway. Finish: Lean into doorway. Keep head and chest up. Duration: 3 sets second hold. 23!

24 Forward Head Posture - Upper Back Strengthening: Shoulder Blade Squeeze with or without Resistance Bands! You do not need to use a lot of weight to be effective. Truthfully, you do NOT need any weight at all and it will still help. Just make sure you hold a good squeeze between the shoulder blades when you pull back.! Start: Hold arms at shoulder height, fully extended in front of body.! Finish: Pull arms toward your upper chest. Keep arms and elbows at shoulder heights. (you should be pulling in at about the height of the collar bone with your elbows at shoulder height, flared out to the side. Note: Be careful to secure a solid anchor point if using bands. You donʼt want them to come back and get you. Duration: 3 sets repetitions. 5 second hold for more advanced move. 24!

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