LPHC Corrective 2C

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) Massage Quadriceps 2-5 minutes each side with Dense Foam Roller or TP Quadballer

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.

(3) Glute Hip Area 2-5 minutes each side with 5 inch Massage Ball

Start with a dense foam roller, progress to a 5 inch Ball or Lacrosse Ball to get deeper and more targeted.

(1) Bird Dog 6-12 reps 8 second holds each

Don’t rush, practice core engagement, keep tension.
Move slowly, hold end range of motion for 5 seconds while breathing, keeping tension in abdomen and glute.
Watch for heel raising higher than hips, causing you to arch your lower back.

(2) Floor Glute Bridges 12-15 reps with light to medium mini band placed just above knees 3-5 sec pauses

Use a light to moderate resistance mini band.
Feet hip width, knees slightly pushed out wider than hips throughout range of motion.
Slowly drive up through your glutes. This is your primary muscle that is performing hip extension.
Keep ribs neutral and watch for flaring them to create more range of motion, causing excessive arching of lower back.

(3) Supine Reverse Crunches with Stability Ball 8-15 reps 6-10 seconds for each rep

Each rep is 6-10 seconds, 3+ seconds concentric 3+ seconds eccentric.
Place a basketball size up to 55cm stability ball between lower legs. Use inner thighs to keep tension on the ball.
Keep lower back to floor 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) Side Lying Hip Abduction Raises (outer glute area)

Create a straight line from shoulders through hips to heels, making sure they are stacked on top of one another. THEN slightly tilt your body forward.
Drive the top leg up and slightly back. You want your toes to track with the bottom foots heal.
Keep knee locked and slowly raise without any momentum. Pause at top, fully engaging glute medius with abdomen tight.

(5) Side Lying Hip Adduction Raises (inner thigh)

Similar position as above, focusing on raising the bottom leg to target your inner thigh groin area.
Move slow and controlled.

(6) 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.

(1) Half Kneeling Hip Flexor Stretch 3x30-60 seconds

Watch for any arching of lower back. Goal is to move through the front of your hip.
You can gently move in and out of the stretch throughout duration.
Keep back glute engaged to help stabilize the area.
BREATHE

(2) Kneeling Stability Ball 2 Arm Lat Stretch 3x10 second Holds