Hip Rolls
Posted by admin at 11:52 am
The aim of this exercise is to:
Improve trunk Mobility and flexibility
Encourage MSE Trunk rotators
Teach segmental control of the spine
Target Muscle Groups:
Spinal rotators
Core stabilisers
Exercise Setup:
Lie supine with the knees bent and the feet flat on the floor
Knees and feet must be together
Neutral spine
Arms are slightly out to the side with palms facing upwards
Shoulders are drawn down and neck is long
Exercise Execution:
From the start position, draw your belly button inward toward your spine.
Maintaining a good connection in the deep abdominal musculature and ensuring the ribcage does not flare, slowly take both knees to the side about 10%, as the knees travel to the right the entire left foot leaves the floor as if the ankles are tied together, and vice versa this is extremely important to avoid creating a shear force through the sacroiliac joint. Using the abdominals draw the legs back to the start position and repeat on the other side. Initially the emphasis is to keep the rib cage down both at the front and the back of the body; this encourages the rotation lower in the spine and helps the client to avoid moving the spine as a whole without using segmental control. ROM may gradually be increased, eventually the back of the ribs will lift but the ribs at the front should remain down and soft. The lower part of the scapula may come off the floor at the end of the movement but the shoulder joint must maintain contact with the mat, and arms and shoulders remain relaxed.
What it’s good for?
Various types of back injuries
Care must be taken to initially use small ROM and only progress if the client ís symptoms do not exacerbate, stiffness may still be felt by the client but this should ease as the exercise progresses.
Who should avoid this exercise?
Clients with spondylolithesis should avoid large ROM; rotation should be about 10 to 10 past the hour on a clock. Certain type of lumbar or thoracic disc injuries should also use small ROM or avoid the exercise completely but this exercise is often prescribed by physiotherapists, ensure you work with your clients individual abilities and never exercise through increasing symptoms of pain. Clients with sacroiliac dysfunction must ensure the ankles stay firmly together and that the symptoms of the injury are not exacerbated by the exercise.
