Create the perfect hips
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This document discusses ideal hip posture and how to assess your own posture. It outlines that ideal posture involves the lumbar curve, pelvic angle, and hip joints being in proper alignment. The "2 out of 3 rule" states that if 2 of these 3 areas are out of alignment, the hips are tilted either anteriorly or posteriorly. Anterior tilt involves a deeper lumbar curve, higher pelvis, and increased hip flexion, while posterior tilt is the reverse. The document provides tests to assess your hip posture and discusses how anterior or posterior tilt can result in having a prominent or recessed gluteal region. Maintaining proper hip posture and glute function is important for stability, balance, and absorbing impacts.
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3) The physical examination focuses on the spine, hips, and tests to reproduce pain including range of motion and provocative maneuvers. Red flags are identified.
4) Imaging like MRI can identify abnormalities in the discs, vertebrae, nerves and surrounding tissues that provide diagnostic clues. Both regular sequences and enhanced images after contrast are useful.
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PS SESSION : EXAMINATION OF HIP
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The hip joint is a ball and socket synovial joint that connects the pelvis to the lower limb. It is made up of the femoral head and the acetabulum. The hip joint allows for stability and a wide range of movement. Common injuries to the hip joint include dislocations, fractures, strains, and tears of the labrum or ligaments. The hip joint is innervated by the femoral and obturator nerves and is acted on by various muscles like the gluteals, quadriceps, hamstrings, and iliopsoas that provide movements like flexion, extension, abduction, and rotation. Diseases affecting the hip joint include Legg-Calve-Perthes disease and
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Create the perfect hips
- 1. RESEARCH Mark McKean PhD CREATE THE PERFECT HIPS RESEARCH
- 2. WHAT YOU WILL LEARN Ideal Hip posture 2 out of 3 rule What hips posture do you have? Sticky out Butt No Butt
- 3. IDEAL HIP POSTUREIDEAL HIP POSTURE
- 4. LUMBAR CURVE 5 vertebrae Anterior curve Curve relies on good pelvic angle Normal curve is slight curve not too deep and not too flat
- 5. PELVIC ANGLE ASIS aligned with Pubic bone PSIS between 0o-20o above horizontal line to ASIS
- 6. HIP JOINTS Hip and knee aligned vertically with trunk 180o at hip joint
- 7. 2 OUT OF 3 RULE2 OUT OF 3 RULE
- 8. LUMBAR CURVE An increase in ‘normal’ depth of lumbar curve – ANTERIOR TILT ‘Normal’ depth of lumbar curve -‘Normal’ depth of lumbar curve - NEUTRAL Decrease in ‘normal’ depth of lumbar curve – POSTERIOR TILT
- 9. PELVIC ANGLE PSIS greater than 200 above horizontal line of ASIS – ANTERIOR TILT PSIS between 0o-20o above horizontalPSIS between 0o-20o above horizontal line of ASIS - NEUTRAL PSIS below horizontal line from ASIS – POSTERIOR TILT
- 10. HIP JOINT ANGLE Increase in hip joint angle with neutral knees – ANTERIOR TILT Hip and knee aligned vertically withHip and knee aligned vertically with trunk - NEUTRAL Decrease in hip angle through to extension – POSTERIOR TILT
- 11. ANTERIOR TILT (2 OF 3) Increase in normal lumbar curve more than 200 angle between PSIS- ASISPSIS- ASIS Flexion of hip joint angle with neutral knees
- 12. POSTERIOR TILT (2 OF 3) Decrease in lumbar curve PSIS is lower than ASISPSIS is lower than ASIS Extension of hip joint angle with neutral knees
- 13. WHAT HIPS POSTURE DO YOU HAVE?HAVE?
- 14. ANTERIOR TILT Long hamstrings Short hip flexors
- 15. POSTERIOR TILT Short hamstrings Long hip flexors
- 16. CHECK OUR ASSESSMENTCHECK OUR ASSESSMENT
- 18. THOMAS TEST
- 19. STRAIGHT LEG SIT UP
- 20. STICKY OUT BUTT OR NO BUTTSTICKY OUT BUTT OR NO BUTT
- 21. Regardless of size glutes must function to Stabilise hips Control balance Absorb landings
- 22. STICKY OUT BUTT More common in women Athletes will develop it through training Common with anterior tilt and arched back
- 23. STICKY OUT BUTT
- 24. NO BUTT More common in men More likely to cause postural problems Common with posterior tilt and flat backs
- 26. MARK MCKEAN PHD, AEP, CSCSMARK MCKEAN PHD, AEP, CSCS Post Doctoral Research Fellow Australian Institute of Fitness Research University of Sunshine Coast mmckean@usc.edu.au