Essential Back Rehab Strategies – Category B – Strengthen Hip Specific Movement Patterns and Glute Activation
Essential Back Rehab Strategies
Strengthen Hip Specific Movement Patterns and Glute Activation
– What neutral is and why it is important to try and achieve this posture. Also, what some of the common issues are and why many people can’t achieve this ideal alignment, i.e. immobile hips and upper back (Special Note: We will address these limitations further in Phase 3)
– Why bracing is important and how and why it can be optimized.
– Why building static strength endurance is important to get muscles working again after an injury
Essential Back Rehab Strategies
In Phase 2 of the protocol, we will now introduce movement. Not only introduce movement, but strengthen in these movement patterns.
The strength training movement pattern we will focus on is hip extension. We will perform hip extension while trying to maintain a neutral posture from our hips to the top of our head and from our hips to our feet. We will also finish each repetition in a neutral posture. Category B will do two things; activate and strengthen the glutes, hamstrings and adductor magnus and reinforce bracing of the torso.
There are 3 different loadings and base of supports we will cover.
Exercise Category 1: Strengthening hip extension – supine on floor (feet and shoulders provide base of support)
Exercise Category 2: Strengthening hip extension – torso loaded (specific)
Exercise Category 3: Strengthening hip extension – trunk loaded (specific)
It is important that once we are able to move pain-free through a full range of motion, we start incorporating exercises that will strengthen and mobilize our movements. Moving straight toward mobilization (and going overboard with hyper-mobility) will be setting you up for trouble. Introducing passively (mobility) or forcibly (flexibility) new ranges of motion without subsequent stability (control) will leave you prone to injury. So as we create and engage in new movement patterns, will will build strength in these movements.
Category 1: Hip Thrusts, Glute Bridges
Hip Thrust VIDEO
Glute Bridge VIDEO
Category 2: Band Resisted RDL’s, Dumbbell RDL’s, Banded Good Mornings, Back Raises
Band Resisted RDL VIDEO
Back Raises VIDEO
Category 3: Hip Extensions, Hip Extensions on Swiss Ball
Hip Extensions | Hip Extensions on Swiss Ball VIDEO
Note: I like this variation because of the lat engagement and the slight agitation during the movement.
Phase 2: Strengthen Hip Specific Movement Patterns | Glute Activation
Category A Exercises: Pick 2-3 exercises; bridges, supermans, birddogs, planks, elastic band bracing
Category B Exercises: Pick 3-4 exercises; hip extension variation, RDL variation, back raise variation, hip thrust variation, glute bridge variation
Volume: 3-5 sets of 10-15 reps, 60-90 sec REST between sets
Duration: 2-3 Weeks (or until you feel comfortable and strong)
By Smitty on May 12th, 2011
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