LPHC Corrective 1D

Jun 25

Written By Coach

WKO Options & Info

Option 1: Complete 1 round in the morning, midday and at the end of your day.
Option 2: Complete rounds within 1 session.
Option 3: Spread workout throughout the day, completing at least 1 round.
Take your time when self massaging the recommended areas, be patient, your searching for tender points within muscle tissue and fascia. This will help break up tension and get in some fresh blood and oxygen to the area. Breathe throughout massage session. You can use a Theragun or similar but in most instances, the pressure from foam rollers and balls work best.
Watch the videos provided below the workout. Practice each movement, take your time and focus on the positioning and feel for each. Think about what muscles are working and proper engagement of your core, strengthen this connection.
Only go to the point of mild discomfort with any of the stretches and mobility exercises. DON’T force anything or work through pain.

(1) Foam Roll Quadriceps 2-5+ minutes each side - address areas specific and tender to you.

Tight quadriceps tilt the pelvic anteriorly, causing lumbar issues and compensations.
Tilt inward and outward to target inner and outer thigh area as needed. Breathe.
To learn more about the Quadricep health and why we recommend this area often to be addressed, click here.

(2) Foam Roll Lat / Tricep area 2-5+ minutes each side

The latissimus dorsi is a long muscle of your back that ties into the front of your shoulder and runs all the way down connecting with the fascia of your lower back and pelvic. It can cause postural issues such as rounded shoulders, forward head, contributing to low back and hip disfunction.

(1) Floor Glute Bridges 12-15 reps 3-5 sec pauses

Feet and knees are hip width apart throughout range of motion.
Slowly drive up through your glutes, these are your primary muscle performing hip extension.
Keep ribs neutral and watch for flaring them to create more range of motion, causing excessive arching of lower back.

(2) Side Lying Clamshells 8-15 reps, hold at top range of motion for 3 seconds

You can use a light to moderate resistance mini band.
Keep abdomen tight throughout.
Watch for rocking of hips back or arching of lower back trying to create more range of motion. Hips stay STACKED on top of one another.
Work for every inch, pausing at the top before slowly returning.

(3) Supine Reverse Crunches 10-20 reps 10 seconds for each rep / 1 leg alternating 8-10 reps each side if 2 legs is difficult

Each rep is 10 seconds, 5 seconds concentric 5 seconds eccentric.
Press lower back to floor and keep it there throughout set.
Abdomen tight and locked, controlling the concentric phase (knees to chest) and eccentric phase (feet back to floor).
Focus on every inch of the movement and keeping engaged. Don’t loose tension.
Practice. Don’t rush. Breathe.

(4) Seated Single Leg Hip Flexion with 5-10lbs, 10-15 reps

Sit on a chair, stool, box, stability ball etc. Knees need to be 4+ inches below hips when sitting tall.
Place a medicine ball, dumbbell, etc. on one knee.
Pause at top end point for 3 seconds. Focus on your hip flexors and abdomen working together.

(5) Assisted Hamstring Stretch with Active Leg Raise 5 x 10 seconds

Place strap in center of arch of foot.
At the bottom end range of motion, press heal into floor during the 8-10 second hold.
Use your core to raise the leg back up inline with the other.

(6) Half Kneeling Hip Quad Hip Flexor Stretch (couch stretch) 1 x 30-60 seconds

Watch for any arching of lower back.
You can gently move in and out of the stretch throughout duration.
Keep back glute engaged to help stabilize the area and put you in the right position.
BREATHE

(7) Elevated Pigeon Pose for 5 Breath’s

Hold for several breath’s each side, with slight moving around. Keep spine as neutral as possible, watch for too much rounding.
Use a bench, ottoman, etc.
Keep your knee inline with shoulder or closer to midline.