臀部过紧的矫正训练

jacky

Hip Tightness

Difficulty internally or externally rotating hips
Muscle Groups Involved:
Hip Abductors: Tensor Facsia Latae, Gluteus Minimus, Glutues Medius
Hip External Rotators: Glutues Maximus, Piriformis,
External rotators of the hip control deceleration of internal rotation of the femur during the heel strike of the gait cycle.
Muscle Imbalances:
Tight: low back, hamstrings, illiotibial band, hip flexors, adductors, piriformis, psoas
Weak: Gluteus maximus, gluteus medius, gluteus minimus
Possible Indicators:
- Difficulty internally or externally rotating hips during step ups
- Forward leaning posture
- Increased forward lean when squatting, heels coming off ground
- Tightness in hamstrings, low back, hip flexors, etc
- Rotational movement of the knee when performing a single leg mini-squat (20 degrees)
- Shifting of trunk when performing a single leg mini-squat (20 degrees)
- Knees caving in when squatting
- Foot (lead leg) turning in when performing forward reaches
- Trail leg caving in (moving towards mid-line) when performing forward reaches
- Instability when performing forward reaches or lunges
- Instability when performing step up’s to single leg stabilization
- Foot turning inward during gait cycle
- Flat foot or lack of arch showing abnormal wear on shoes or calluses on feet
Protocol For Correction:
1. Dynamic Flexibility Exercises
2. Motor Control Exercises
3. Strength Training Exercises
4. Static Flexibilty/Self Myofascial Release
Dynamic Flexibility Exercises:
Quadraped Hip Mobility (Fire Hydrants)
Over/Under Drills
Hurdle Exercises
Reverse Lunge w/ Twist
Squat to Stand
Motor Control Exercises:
Scorpions Mini Band Side Steps
Mini Band Monster Walks
Elevated Step Single Leg Reaches
Elevated Step Single Leg Squats
Floor Bridges
SB Hip Bridges
Quadraped (Birddog’s)
Single Leg Cone Reaches
Reverse Hyperextensions
Bodyweight Squats (90 degree)
2x4 Squats
Split Squats
MB Forward Reaches
Bulgarian Squats
Box Step Up’s
Box Step Up’s w/ Single Leg Stabilization
Box Step Up’s w/ External Rotation
Box Step Up’s w/ Internal Rotation
Single Leg Squat variations
Strength Training Exercises
Squats
Lunge (static, dynamic, walking, 6” box)
Bulgarian Squats
Glute/Ham Raise
Box Step Up’s
1 Leg Romanian Deadlifts
Cable Pull Throughs
Static Stretching:
Kneeling Hip Flexor Stretches
Bulgarian Hip Flexor Stretches
90/90 Seated Hip Flexor Stretches
Seated Groin Stretch
Lateral Step w/ Forearm to Foot Stretch
Standing Adductor Stretch
Lying Tensor Fascia Latae Stretch
Standing Hamstring Stretch (foot raised)
Self Myofascial Release:
Foam Roller Stretch (Iliopsoas)
Foam Roller Stretch (Hamstrings)
Foam Roller Stretch (IT Band)
Foam Roller Stretch (Calves)
Foam Roller Stretch (Low Back)


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