One of the dangerous movement patterns in swayback is use of the hamstrings to extend the hip. Because the hip is in full extension, gluteals are inhibited and the hamstrings take over as the prime movers of the hip. This can lead to wear and tear on the anterior area of the hip joint and undue strain on the hamstring tendon.
Proper treatment to correct swayback is to teach them how to flex slightly at the hip joint in order to move the greater trochanter back over the lateral malleolus. They will feel their weight transfer to the heels and notice their pelvis floor and gluteals engage.
Treatment objectives are:
. Increase mobility at the hips, hip flexion
. Increase strength of the gluteus maximus
. Decrease length of the external obliques, and decrease dominance of rectus abdominis
. Strengthen the short hip flexors (psoas)
Suggested Exercises are:
. Do Side Plank
. Do Back Bridging
. Do Single-Leg march: lie on back, with feet flat on floor, position spine and pelvis in neutral. Place arms at sides and lengthen neck. With bent knee, lift one leg up to tabletop position, be sure to maintain neutral pelvis and spine as you lift. Return to set up position and perform movement on other side.
Learn more about postural training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html
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Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com
Stability Ball Training in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26 and Vancouver, Oct 28, 29, 30.
Thank you Catherine for this wonderful article. I have only read too many till recently which confuse swayback with lordosis and offer incorrect remedies. I just have a few questions though.
ReplyDelete#1. In addition to these exercises is back(ward) plank with feet flat on the floor something i should do? is it hyperextending my hips or creating stonger glutes?
#2. Is there a way to make the single leg march more challenging? should i attempt it with straight legs?
#3. Should i squat considering i have a posterior pelvic tilt? Doing this only creates a 'burn' on my quads and i cant feel anything on the back of my thighs or glutes.
Thank you for your questions:
ReplyDelete#1. Yes, I would do the full plank as well: but as you correctly point out, watch for the position of the hips, make sure the exercise is done with the spine in neutral.
#2. I would progress from the single leg march to double leg march, keeping both knees bent.
#3. I suggest that you incorporate the Standing 1/4 squat into your workout - see my blog today at http://catherinedaoust.blogspot.com/
Good luck with your training