Left Anterior Interior Chain

Winged Scapula

Elevated Rib Cage

Back Extension Pelvic Anterior Tilt Tight hip flexors (psoas) pulls the spine into back extension and pelvis into anterior tilt. Anterior tilt limits hip and stability and mobility and host of other problems.

Hruska Postural Institute

Psoas Muscle Attaches to Lumbar Spine and Femur

1. Dont go into back extension

Abdominals Neutral Pelvis

Hamstrings

Hruska Postural Institute

1. Dont go into back extension

Back Extension Abdominals Flexed Back Flat

2. Dont overstretch hamstrings

Overstretch Hamstrings
Promotes anterior tilt of pelvis And back extension

Ideal Hamstrings Flexibility

3. Strengthen Hamstrings

Leg Curls - Start Position Keep abs tight and back flat

3. Strengthen Hamstrings

Leg Curl

Keep abs tight, back flat and hips vertical

1. Dont go into back extension Keep abdominals tight

Anterior Tilt Back Extension

Neutral Pelvis

3. Strengthen Hamstrings

Single leg curls

Keeps back and hips in good position Work left hamstrings more than right

3. Strengthen Hamstrings

Single leg curls

Single Leg Reach

4. Strengthen the abdominals

Front Bridge

4. Strengthen the abdominals

Left Side Bridge Top Leg Forward

4. Strengthen the abdominals

Left Side Bridge Top Leg Back

4. Strengthen the abdominals

Right Side Bridge Top Leg Forward

4. Strengthen the abdominals

Right Side Bridge Top Leg Back

4. Strengthen the abdominals

Right Side Bridge Top Leg Back

Med Ball Throws Front Stance

4. Strengthen the abdominals

Right Side Bridge Top Leg Back

Med Ball Throws Side Stance

4. Strengthen the abdominals

Right Side Bridge Top Leg Back

T Ball Pulls to Right

4. Strengthen the abdominals

Right Side Bridge Top Leg Back

Standing T Ball Pulls to Right

5. Dont Strengthen Hip Flexors

Leg raises = anterior tilt and back extension

Frontal Plane Shift to Left

R
Left Oblique's (weak) Strengthen

Left Abductors (short) Stretch

Left Adductors (weak) Strengthen

6. Strengthen adductors
Right Sidelying Glute Max

1. 2. 3. 4. 5.

Place band above knees. Lie on side with feet on bolster. Shift left leg back, right leg forward. Ankles together, back rounded. Right hand on ground, left hand under head.

1. Keep left leg back and raise right leg. 2. Right hip should be engaged. 3. Breath (long & slow) 4- 5 times in through nose and though mouth. 4. Relax repeat four more times.

6. Strengthen adductors
Adductor Slides

6. Strengthen adductors

6. Strengthen Adductors

1. 2. 3. 4. 5. 6.

Stand with both feet at bottom of steps Place left foot on the first step. Shift left hip to left and back. Zipper should be lined up over left foot. Both feet should be flat and parallel. Lift right foot to next, keep shifted on left foot.

Left Retro Retro Stairs Right Retro

7. Dont do overhead lifts

Dont incorporate Lat Pulldowns, Pullups, Dips or Shoulder Presses

8. Strengthen Triceps and Lower Traps

Tripod
1. 2. 3. 4. 5. Place hands on ground and feet directly in front of you Dig heels into ground and lift hips off ground Tuck hips up and pick right foot off ground (feel back of left thigh engage) Keep shoulder blades down and together (feel triceps engage) Hold position and take 5 long breaths in through nose and out mouth

8. Strengthen Triceps and Lower Traps

Triceps Extension

8. Strengthen Triceps and Lower Traps

Triceps Curl

8. Strengthen Triceps and Lower Traps

Horizontal Raises

9. Stretch Pecs and Lats

1. 2. 3. 4. 5. 6.

Place hand at shoulder height Rotate to the left Feel stretch across chest Keep abs engaged Breath in through nose out through mouth Hold for 5 breaths and repeat 2 3 times

Swiss Ball Pec Stretch Pec Stretch Wall Reach

9. Stretch Pecs and Lats

1. 2. 3. 4. 5. 6. 7. Shoulders supported on ball. Keep rib cage down. Pull pelvis up by tightening glutes Hang arms out to side Feel stretch across chest. Breath in though nose and out thru mouth Hold for 5 breaths and repeat 2 3 times

Swiss Ball Pec Stretch

9. Stretch Pecs and Lats

Rotation Pec Stretch 1. 2. 3. 4. 5. Swiss Pec Stretch Lie onBall elevated surface, with light dumbbell in left hand, lower arm over edge. Place pad between bent knees and rotate legs to right. Feel stretch across chest. Breath in through nose out through mouth. Hold for 5 breaths and repeat 2 3 times

9. Stretch Pecs and Lats

Rotation Pec Stretch 1. 2. 3. 4. 5. Swiss Place Ball left foot Pec back Stretch and shift body to left side Hold pulley handle in right hand and let hips sink back. Feel stretch through the lats. Breath in through nose out through mouth. Hold for 5 breaths and repeat 2 3 times

9. Stretch Pecs and Lats

1. 2. 3. 4.

Align foot, knee, hips against wall Reach as high as possible Feel stretch thru the rib cage Stretch right side more than the left

Swiss Ball Pec Stretch Wall Reach

10. Include single leg exercises

Walking Lunges Figure One

1. Step forward and lower dumbbells until they barely touch ground 2. Keep lower back rounded.

10. Include single leg exercises

Walking Lunges Figure Two

1. Lift dumbbells keeping lower back rounded. 2. Step all the way thru and repeat on other side.

10. Include single leg exercises

Plate Walk

1. Step forward and twist plate to side of forward leg 2. Step all the way thru and twist to opposite side.

10. Include single leg exercises

Single leg squat figure 1 Single leg squat figure one

1. Step forward until dumbbell touches ground 2. Keep lower back rounded.

10. Include single leg exercises

Single leg squat figure 2

1. Swing back leg thru 2. Keep lower back rounded. 3. Place left back on box and repeat.

10. Include single leg exercises

Single leg step up figure one

1. Place dumbbells on box at knee height. 2. Round lower back.

10. Include single leg exercises

Single leg step up figure two

1. Step up onto box (dumbbells and move together). 2. Keep lower back rounded as you step up.