Low Back Rounding - The Cause of Limited Hip Mobility? - (6-Step Exercise Progression)
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Too Much Lumbar Flexion - The Cause of Limited Hip Mobility?
If you are struggling to improve hip mobility, too much lumbar spine rounding could be an issue.
When bringing the knee up towards the chest or getting into the bottom of a squat, we get some motion from the hips and some from the back.
When we are limited in our ability to move at the back, we can “make it up” at the hip.
Over time, this can lead to increased lumbar spine flexibility.
In this case, the body doesn’t have to move through the hip as much.
Over time, this can become a limiting factor in improving hip mobility.
Allowing a lumbar spine substitution into flexion during hip mobility exercises perpetuates this relationship.
To improve this relationship, we need to flip the script.
We need to create stability in the lumbar spine as we move the hip through space.
This means limiting the amount of bending of the back as we bend the hips.
To do this, we can use a number of activities that help us practice this relationship that involve the hip moving on the pelvis or the pelvis moving on top of the legs.
Ultimately, learning how to coordinate your back and abdominals together will give you the movement options you need to unlock your hips.
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00:00 - Intro
00:38 - How does excessive lumbar flexion limit hip mobility?
02:20 - Exercise 1 - All Fours Rocking
04:12 - Exercise 2 - All Fours Hip Extension
05:02 - Exercise 3 - Elevated Push-Up
06:07 - Exercise 4 - Standing Resisted Hip Flexion
07:24 - Exercise 5 - Kettlebell Deadlift
08:31 - Exercise 6 - Staggered Kettlebell Deadlift
08:56 - Recap!
Пікірлер: 35
I tried so many things...but that "Tighten the ribcage" part did the trick. Now while performing squats I focus on the ribcage and use that to move my body. No more clicking sounds from my knees. Great help man🙌 Keep it up
@ChaplinPerformance
4 күн бұрын
Thanks for sharing!
also, thanks. Ive noticed that getting my thoracic spine rounded and pushing it back in space is the only way I get full body relief....it literally unlocks my whole body from my jaw down to my ankles. What I tend to do though is shift into an anterior pelvic tilt and flatten my thoracic spine and get stuck in that position as my hip flexors lock up and shorten until I have a mental breakdown due to the position my skull get locked in due to the insane forward head posture ....I wouldn't recommend it.
So happy to see you back! As always, VERY helpful! Thank you!
@ChaplinPerformance
Жыл бұрын
Thanks so much for watching!!!
Great video, thanks!
@ChaplinPerformance
Жыл бұрын
You are very welcome!!!
Super glad I found this channel
@ChaplinPerformance
Жыл бұрын
So happy to hear it!
Genuinely excited to watch this 😂 Love the channel man
@ChaplinPerformance
Жыл бұрын
Thank you very much!!! Appreciate the support!
Thank you for post Greg . I slowly incorporated moving back with my all 4 push up exercises, minus bird-dog motion. Nice segue way to open up pelvic floor. 👏🏽
@ChaplinPerformance
Жыл бұрын
Glad it was useful!!!
Thanks a lot for addressing this. Anterior pelvic tilt gets all the limelight and Posterior pelvic tilt is somewhat the non famous cousin. Will try these and see if my hinges improves.
@nagsentorne
7 ай бұрын
Hey, did your posterior pelvic tilt improve? Did you try something else along with this?
I've had some pretty immense and tricky acute pain in the lumbar spine (like a pinching/impingement between joints) that I'm pretty confident is related to tight hip flexors. I mountain bike a lot and I think I've gotten into some physiological habits of using too much low back when being mobile around the bike. Elevated bridge, Dead bug have helped pretty decently but not permanently unless I do them more than a few times a week. Going to try some of these. Thanks for the video!
@ChaplinPerformance
Жыл бұрын
Thanks for your comment. Hopefully this is helpful for you!
Subscribed - This is really interesting. I have a very flat back and I also used to do a lot of PRI exercises to try and help with a hip issue that I've had for a 10+ years. It never really helped and maybe made things worse? Anyways I found this because I recently consulted with two different PTs and one is suggesting exercises that involve tucking my pelvis to help with improving hip extension, while the other says that I have posteriorly tipped pelvis and is advocating for very similar movements to the ones in this video
@ChaplinPerformance
2 ай бұрын
I’d recommend doing exercises to extend the hips. Squats, deadlifts, split squats, leg press, etc
Pure gold 🏆 you're back on track 👍 what if left side of pelvis/lower ribs with abdomen are pushed forward in space so we cannot maintain ribs over pelvis position - should we still follow these cues?
@ChaplinPerformance
Жыл бұрын
If the rib cage position in space is what is driving the position of the pelvis than pushing away from the table/ground is probably going to minimize that. The pelvis is also moving back in space on the push of the hand, so you can still utilize these cues in a lot of cases. People get tripped up on joint position vs position in space.
I have sway back and this is my issue, everything is messed up in my body, I’m just miserable
Hey greg just a tip for everyone if your body is facing certain muscle tension and exercise does not help you might need to find your center of balance and then you can start doing breathing and other exercise. Help me greg if i am right or not.
@ChaplinPerformance
Жыл бұрын
Think of it not as finding the center but as being able to manipulate the center of gravity into different spaces (which will change muscle orientation)
Fuck it, im doing your class now
@ChaplinPerformance
Жыл бұрын
🙌🏼🙌🏼🙌🏼
Pls sir make a video on rib flare 🙏
@ChaplinPerformance
Жыл бұрын
I’ll consider it!!
are pastels required for these exercises?
Hey greg i have a question if i have body fat then i should focus on decreasing on fat or body posture pri
@ChaplinPerformance
Жыл бұрын
Body fat
Do you have any information on trigger points?
@ChaplinPerformance
Жыл бұрын
Yes don’t worry about trigger points. They are just a symptom
@JenniferPost
Жыл бұрын
@@ChaplinPerformance Since they're mainly in my ribs, I'm guessing of poor posture (I have rounded shoulders with forward head posture).