How to GET RESULTS BETWEEN SESSIONS LumboPelvic Hip Complex HOMEWORK LPHC Homework Presented by Dr. Bruce Costello
Spinal Mobilization Reaching for the Stars Side-Bend Modified Karate Punch
Session Objectives You will learn how to use self-care skills and tools to reduce and eliminate YOUR body pain. You will learn how to teach these skills to your clients in order to DELIVER LONG TERM RESULTS and offer a VALUE-ADDED SERVICE. If YOU and YOUR CLIENTS perform and practice these self-care skills you will FEEL GREAT you will have INCREASED ENERGY, LESS PAIN, MORE ENTHUSIASM for your work and a longer career.
History of Corrective Bodywork TM Corrective Bodywork (CB) was created to help my extreme pain and disability. CB was born from study of NASM CES, Vladimir Janda, Perry Nickleston, Thomas Myers, Gray Cook, Esther Gokhale and many others. CB is based on SCIENTIFIC PRINCIPLES of neurology, biomechanics and physiology. The unifying theory of CB is to BALANCE the body in gravity and reduce the stresses and strains on the muscles, joints and nervous system.
BALANCE EXPERIMENT Alignment with Gravity Balance Out-of-Balance
MINDSET #1 MYOFASCIAL IMBALANCE & INCOORDINATION PAIN & DYSFUNCTION BALANCE Tension Forces
Practice Perfect Posture
Practice Perfect Posture Sitting Exercise Reach hands high overhead. Draw your awareness to your Corset. Repeat. Maintain Corset and Lower Arms. Breath. Imagine lifting the crown of your head toward the ceiling. Draw your chin inward and gaze slightly down. Lengthen the back of your neck. Breath. Shoulder Roll Move the shoulder girdle up and roll back & down. Hold. Breath.
MINDSET #2 IDEAL POSTURE BALANCE ANTAGONISTS Alignment in Gravity Reduce Stress & Strain
Practice Perfect Posture LumboPelvis Pelvis is tilted forward at the L/S region Spine above L/S region has minimal curvature Activate the Corset Engage LumboPelvic Stabilizers TrA, IO
Practice Perfect Posture Lumbar Curve SPINE IS LENGTHENED Upper Lumbar curve is flat
Your Corset is...... your INNER CORE Transverse Abdominis, Multifidus, Diaphragm, Pelvic Floor LIFT YOUR RIB CAGE FROM THE PELVIS
Practice Perfect Posture Shoulders & Arms Shoulders are positioned to the back of the chest Arms align with the back of the torso Forearms are turned out so the thumbs face forward
Practice Perfect Posture Shoulder Roll-Back Roll the shoulder girdle forward, up, then draw the scapula together & down the spine. Engage the shoulder girdle retractors, depressors and external rotators. Activate rhomboids, middle & lower trapezius, infraspinatus & teres minor.
Practice Perfect Posture Head & Neck LENGTHEN THE NECK Lift the crown of the head Draw the chin inward Gaze slightly downward
Practice Perfect Posture - Sitting Reach overhead. Notice rib cage lift and waist narrow. Hold corset and lower arms. Lengthen neck. Crown of head reaches up. Tuck chin in. Perform shoulder roll back. Hold back and down. Externally rotate shoulders. Supinate forearms so thumb nails are directed forward.
Awareness Activity: Take Posture Photo Normal Posture & Practice Perfect
Practice Perfect Posture LIFT Exercise Lift Rib Cage & Narrow Waist Activate Transverse Abdominus & Abd. Obliques
Practice Perfect Posture LENGTHEN Exercise Lengthen Back of Neck Engage Deep Anterior Cervical muscles to elongate cervical spine Activate longus colli & capitis
Practice Perfect Posture ROLL-BACK Exercise Double Hitch-Hiker Engage rhomboids, mid & lower trapezius & infraspinatus and teres minor
Practice Perfect Posture - Sitting PRACTICE is the Mother of SKILL 3-Step MANTRA to Practice & Remember Lift Lengthen Roll-Back
MINDSET 3 JOINT-BY-JOINT APPROACH Developed by Michael Boyle and Gray Cook
LPHC Joint-by Joint Approach Hip Mobility LumboPelvis Stability Thoracic - Mobility Mobility Release tight muscles Lengthen short muscles Stability Activate inhibited muscles Sensorimotor integration training
4 Steps to Normalize Nervous System 1 st Release Tension 2 nd Restore Length 3 rd Regain Strength 4 th SensoriMotor Integration
MINDSET 4 NERVOUS SYSTEM CONTROLS & COORDINATES ALL MUSCLE CONTRACTIONS Normalize Nervous System Balance 1 st Treat the Nervous System IF Overactive inhibit and release IF Underactive activate and strengthen 2 nd Address the MyoFascia
LESS IS MORE MINDSET 5 MyoNeural Release Technique Locate Taut and Tender fibers (TnT) Locate the point of maximal tenderness (PMT) Adjust pressure to 3 5 (Pain scale of 1 10) Hold steady for 20 40 sec. DO NOT MOVE Breath and Release (Initiate Relaxation Response)
Self-Made Pain Relief HIP Hip Assessment - Mobility Release Hamstrings & Adductor Magnus Lengthen Hamstrings Release Rectus Femoris & Tensor Fasciae Latae Release Hip Abductors Release Hip Adductors Lengthen Hip Flexors Lengthen Hip Adductors Re-Assessment of Hip
Hip Assessment Straight Leg Raise Internal Rotation Figure 4 External Rotation
Hamstrings Release Hip Extensor
Release 4 th Hamstring Adductor Magnus
Lengthen Hamstrings Semimembranosus, Semitendinosus, Biceps Femoris
Rectus Femoris Release Hip Flexors
Release Hip Flexors Tensor Fascia Latae, ITB
Release Hip Abductors Gluteus Medius & Minimus
Release Hip Adductors Adductor Longus, Brevis, Gracilis, Pectineus
Lengthen Hip Flexors Rectus Femoris, TFL & Psoas
Lengthen Hip Adductors Pectineus, Add Longus, Brevis, Magnus, Gracilis
Hip Re-Assessment Straight Leg Raise Internal Rotation Figure 4 External Rotation
LPHC Joint-by Joint Approach LumboPelvis Stability Thoracic - Mobility Mobility Release tight muscles Lengthen short muscles Stability Activate inhibited muscles Sensorimotor integration training
Thoracic Spine Assessment Thoracic Mobility
Thoracic Spine Mobility Spinal Rotation Assist Foam Roll Thorax Release
Self-Made Pain Relief LOW BACK LumboPelvic & Sacroiliac Assessment Release Lats Lengthen Lats Release Lateral Hip Rotators Lengthen Lateral Hip Rotators Activate Transverse Abdominus Activate Hip Extensors Activate Hip Abductors Single Leg Squat Core Activation Squeeze Walk
LumboPelvic Assessment Gluteus Maximus & Gluteus Medius & Minimus Muscle strength tests
Low Back & S/I Assessment Milgram s Test Active Straight Leg Test
Release Lats Tight lats increase lumbar lordosis
Chair Stretch Lengthen Lats
Release Lateral Hip Rotators Piriformis & GOGOQs
Lengthen Lateral Hip Rotators Piriformis, GOGOQ, Gluteus Maximus
Activate Transverse Abdominus Draw-in Navel and Press Spine into Floor
Activate Hip Extensors Prone Single Leg Bridge Gluteus Maximus
Activate Hip Abductors TFL, Gluteus Medius & Minimus
Single Leg Squat Activate Gluteus Maximus and Medius/Minimus
Lumbar Spine Stability Sitting Core Activation Arms Overhead side bend, rotation Tuck & Arch Hold Tuck Lift Knees single, double, moguls & arms Bicycle
SensoriMotor Integration Squeeze Walk
Squeeze Walk Lift Lengthen Roll-Back Take a Full Stride Squeeze Gluteal at Heel Strike Pull your Body Forward