Essential Back Rehab Strategies – Category C – Hip and Upper Back Mobility
Essential Back Rehab Strategies
Hip and Upper Back Mobility | Strength Mobility
It is important for us to focus on hip mobility because immobile hips cause huge issues in the kinetic segments above AND below, i.e. stress on the knees and lower lumbar. Hip mobility means our ability to move our legs into extension, flexion, internal / external rotation, ADDuction and ABDuction; without restriction for a required activity. Many times we can’t do this because we sit too much, we drive too much and after our workouts, we don’t include mobility work to negate the restrictions that are associated with recovery from strength training.
Upper back mobility is also very important. Working our our thoracic mobility will improve our posture, ensure our shoulder health and will develop efficiency (without restriction) of movement by optimizing the structure of the diagonal fascial line running from each shoulder to the opposite hip. This coordinated muscle action determines our ability to move and has a huge impact on how we transfer forces.
The final important piece of the puzzle requires us to strengthen these new movement patterns. It is one thing to be mobile, but we must control and stabilize throughout the movement pattern.
Category C Strategies
For this fourth installment, we will focus on movements we can do in the gym before, during and after training to positively affect the mobility of our hips and upper back. Then we will build strength mobility in these new ranges of motion.
Exercises: Side to Side Hip Stretch, Lying Knee-to-Knee Stretch, Rear-Elevated Hip Flexor Stretch, Braced External Hip Rotation Stretch, Abducted Internal Hip Rotation Stretch
Upper Back Mobility
Exercises: Lat Stretch, Band Shoulder Stretches, Thoracic Extension on Foam Roller, Shoulder Flexion | Extension on Foam Roller, Shoulder Flexion | Pec Stretch on Foam Roller, Quadruped Extension | Rotation, Deep Tissue Lacrosse Ball with Shoulder Flexion | Extension
Upper Back Strength Mobility
Exercises: Maxwell Spinal Wave, Band Resisted Back Extensions
Phase 3: Hip and Upper Back Mobility | Strength Mobility
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
Category C Exercises: Pick 2-3 exercises from each category; hip mobility, upper back mobility and pick 1 exercise from strength mobility
Volume: 2-3 sets of 10-15 reps or 60-90 seconds work for dynamic | static postures, 60-90 sec REST between sets
Duration: 2-3 Weeks (or until you feel comfortable and strong)
Sessions: 3-4 sessions / week
By Smitty on May 17th, 2011
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