The Lumbo-Pelvic-Hip Complex
Many people traditionally view the muscles of the body as isolated tissues that need to be individually strengthened. Bicep curls, Knee extensions, heel raises, kegels (don’t get me started on how that one is waste of time), are just a few examples of these. But here at Restore we understand that your body is a system that relies on multiple parts functioning together. Instead of thinking of your core as stand alone abdominal muscles, you must consider how you're engaging and utilizing your stable foundation - The Lumbo-Pelvic-Hip Complex.
The lumbo-pelvic-hip complex
This area, as it sounds, comprises multiple structures that interplay to form your core, namely the lumbar region, abdomen, pelvis, and hips. And your pelvic floor muscles are very much involved as well! This area serves as the transition point from your lower body to your upper body and as such, is responsible for transmitting forces throughout the kinetic chain. To do this, the complex must be able to provide postural control and stability. It also cannot be too rigid or inflexible. When this system is dysfunctional, overuse of certain structures and compensation will occur and subsequently leave you susceptible to injury. Consider the pregnant person’s typical posture as an example: they usually have a big curve in the lower spine (aka Lordosis), which causes the pelvis to tilt forward, and limits hip range of motion. When the pelvis is in this position, the muscles over the lower back are shortened and become tight, along with the hip flexors, and the abdominal muscles are stretched out. Two ways that the body will compensate are to round the upper back and shoulders, to counter the forward abdomen, and instead of a normal heel-toe gait pattern, pregnant people often develop a “waddle”. What we often see as a result is lower back pain, pubis symphysis pain, hip pain, and fatigue because of inefficient energy use.
A different approach to core strengthening
This is just one example of how the LPH Complex can become an issue but this certainly does not only apply to pregnant individuals. The important thing here is to understand how this area needs to be both strong and flexible and needs to be trained as a unit. This is why, at Restore, we often utilize exercises that target more than one muscle group at once. Here are two examples of exercises we prescribe:
Side plank leg lifts - the side plank targets the back and abdominal muscles, muscles around the shoulder blade, and the hip closest to the ground. Adding the leg lift incorporates now the top hip and challenges your body to make everything engage more.
Step up with band pulls - The step up activity is taught in a way that engages more of your glutes and also works on balance and hip stability by stepping up onto one leg. We’ll also often have people engage their abdomen, back, and shoulder blade muscles but pulling a resistance band.
If you want to strengthen your core in a way that in functional, efficient, and targets multiple necessary muscle groups at once, then you need to consider the LPH Complex and stop teasing out individual muscles!
Want to work with us?? Send us an email: info@restorepelvicrehab.com
