Provide your strategy for correcting the following imbalances. Your strategy sho

Question

Provide your strategy for correcting the following imbalances. Your strategy should include both flexibility and resistance training exercises. LBP caused by tight hip flexors Unilateral low back tightness caused by carrying a child on the same side LBP caused by an excessive posterior pelvic tilt Provide a progression of your client's fitness training for the next 3 months. Make sure you include the type of warm up, flexibility, cardiovascular training, strength training, and cool down you would recommend.

Explanation / Answer

6. ANS:

A. LBP caused by tight hip flexors:

Prolonged sitting and activities like jogging and cycling can lead to tight hip flexors and muscle imbalance.

To restore tight hip flexors to the proper length, begin by eliminating the trigger points (microspasms in the muscle) with a medicine ball. A softer volleyball or a basketball can also be used.

B. unilateral low back pain by child carrying on the same side:

In this condition the unilateral low back pain was caused by quadratus lumborum muscle. Quadratus lumborum is a large muscle that makes up most of your middle and low back. You have one on each side of your back.

Standing Stretch: To stretch your quadratus lumborum, stand with your legs straight and your feet together. Raise your hands above your head with straight arms. It is important to keep your arms straight as you stretch them slightly to the right side of your body, bending slowly from your hip. At this point, you should feel your left quadratus lumborum stretch. Hold this position for 30 seconds and then switch to the other side. Repeat this stretch for three repetitions on each side of your body.

Cat/Cow Poses: Yoga poses known as "cow" and "cat" are both muscle stretching and strengthening exercises for your quadratus lumborum.

C. LBP caused by an excessive posterior pelvic tilt:

Posterior pelvic tilt is caused by muscle imbalances in the core and legs. Muscle imbalances in the lower body can pull the pelvis down and under, flattening out the lumbar lordosis from the bottom.

The best way to correct pelvic tilt is to balance the muscles affecting the pelvis. Chronically tight muscles require more than stretching to regain their flexibility. Foam rolling, or self-myofascial release (SMR), can restore length to the hamstrings and glutes.

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