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 BodyworkTM

• 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 • 1st Release Tension • 2nd Restore Length • 3rd Regain Strength • 4th SensoriMotor Integration

MINDSET 4 • NERVOUS SYSTEM CONTROLS & COORDINATES ALL MUSCLE CONTRACTIONS

Normalize Nervous System – Balance • 1st Treat the Nervous System

IF Overactive – inhibit and release IF Underactive – activate and strengthen

• 2nd Address the MyoFascia

MINDSET 5

• LESS IS MORE

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

Release Hip Extensor

• Hamstrings

Release “4th Hamstring”

• Adductor Magnus

Lengthen Hamstrings • Semimembranosus, Semitendinosus, Biceps

Femoris

Release Hip Flexors

• Rectus Femoris

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

Lengthen Lats

• Chair Stretch

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