The second most important exercise series in the corrective program is the Lumbar Hip Disassociation Exercise Series. Again, the ability to disassociate hip flexion from spinal flexion is “key” to many sports activities as well as other activities of daily living. Therefore, we believe the Lumbar Hip Disassociation Exercise Series is a foundational series upon which all other exercises in a program are built, and therefore is a starting point for the progression of the a corrective exercise program. Ultimately, these exercises will drastically improve the athlete’s movement patterns, improve overall athletic performance and reduce the likelihood of certain types of lower extremity injuries, specifically those involving the lower back, hip, knee, and foot/ankle when prescribed and conducted properly. These two in particular set the athlete up for safe and successful entrance into the rest of the Corrective Exercise Program.
- Have the subject perform 20 squats through their full range of motion.
- At the conclusion of the 20th squat, have them get into a squat sit position (end rom of motion of their squat) and hold that position with their hands out in front of them and palms pressed together.
- Prior to beginning the perturbations, move their hips into a neutral position if they are in a lateral shift. When in the neutral position, perform light perturbations through their hips, knees, arms in rotation, and shoulders. Do this at a rapid pace but not hard enough that they are not able to maintain proper position. Perform this for 10 seconds.
- Perform 20 more squats through their full range of motion.
- Repeat the perturbation protocol as above.