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 ups 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) Hurdle Exercises Squat to Stand Motor Control Exercises: Scorpions Mini Band Monster Walks Elevated Step Single Leg Squats SB Hip Bridges Single Leg Cone Reaches Bodyweight Squats (90 degree) Split Squats Bulgarian Squats Box Step Ups w/ Single Leg Stabilization Box Step Ups w/ Internal Rotation Strength Training Exercises Squats Bulgarian Squats Box Step Ups Cable Pull Throughs Static Stretching: Kneeling Hip Flexor Stretches 90/90 Seated Hip Flexor Stretches Lateral Step w/ Forearm to Foot Stretch Lying Tensor Fascia Latae Stretch Self Myofascial Release: Foam Roller Stretch (Iliopsoas) Foam Roller Stretch (IT Band) Foam Roller Stretch (Low Back) Foam Roller Stretch (Hamstrings) Foam Roller Stretch (Calves) Bulgarian Hip Flexor Stretches Seated Groin Stretch Standing Adductor Stretch Standing Hamstring Stretch (foot raised) Mini Band Side Steps Elevated Step Single Leg Reaches Floor Bridges Quadraped (Birddogs) Reverse Hyperextensions 2x4 Squats MB Forward Reaches Box Step Ups Box Step Ups w/ External Rotation Single Leg Squat variations Over/Under Drills Reverse Lunge w/ Twist

Lunge (static, dynamic, walking, 6 box) Glute/Ham Raise 1 Leg Romanian Deadlifts

Anterior Pelvic Tilt: Hips Pushed Back

Muscle Imbalances: Tight: lumbar erectors, hamstrings, hip flexors, adductors, quadriceps, psoas Weak: Gluteus maximus, gluteus medius, gluteus minimus, transverse abdominis, internal obliques Possible Indicators: Short depth on squat Gap between low back and floor when lying on their back (rounded arch) Increased forward lean when squatting, heels coming off ground Doorway test with heels and head against door, look for significant gap between low back and doorway. Enough room to stick your entire arm through without touching. Low back sags when attempting to do planks Appearance of a sway back when standing

Protocol for correction: 1. Dynamic Flexibility Exercises 2. Motor Control Exercises 3. Strength Training Exercises 4. Static Flexibilty/Self Myofascial Release Dynamic Flexibility Exercises: Walking Toe Touches Squat to Stand Walking Lunge w/ Overhead Reach Drop Squat Motor Control Exercises: Scorpions Mini Band Monster Walks Elevated Step Single Leg Squats SB Hip Bridges Single Leg Cone Reaches Bodyweight Squats (90 degree) Reverse Scorpions Elevated Step Single Leg Reaches Floor Bridges Quadraped (Birddogs) Hyperextensions 2x4 Squats Walking Reaches Walking Knee To Chest Stretch Lateral Lunge

Split Squats Bulgarian Squats Box Step Ups w/ Single Leg Stabilization Box Step Ups w/ Internal Rotation Band Glute/Ham Kickbacks Pelvic Tilts Facing Wall Squats Strength Training Exercises Squats Bulgarian Squats Box Step Ups Cable Pull Throughs Static Stretching: Kneeling Hip Flexor Stretches 90/90 Seated Hip Flexor Stretches Lateral Step w/ Forearm to Foot Stretch Standing Hamstring Stretch (foot raised) Prone Butterfly Stretch Supine V Legs Split Against Wall Stretch Self Myofascial Release: Foam Roller Stretch (Psoas) Foam Roller Stretch (Hip Flexors) Foam Roller Stretch (Quadriceps)

MB Forward Reaches Box Step Ups Box Step Ups w/ External Rotation Single Leg Squat variations Mini Band Side Steps Pelvic Figure Eights On SB Supine Vertical Leg Raises Lunge (static, dynamic, walking, 6 box) Glute/Ham Raise 1 Leg Romanian Deadlifts Deadlifts

Bulgarian Hip Flexor Stretches Seated Groin Stretch Standing Adductor Stretch SB Psoas Stretch Sumo Adductor Stretch

Foam Roller Stretch (Hamstrings) Foam Roller Stretch (Lumbar Erectors) Foam Roller Stretch (Adductors)

Posterior Pelvic Tilt: Hips Pushed Forward

Muscle Imbalances: Tight: hamstrings, glutes, lower abdominals Weak: quadriceps, illiopsoas, lumbar erectors Possible Indicators: belt buckle up from standing position (you could read everything perfectly) leaning back when walking history of repetitive hamstring pulls hips pushed way forward from a standing position clients complains of significant tightness in low back

Protocol for correction: 1. Dynamic Flexibility Exercises 2. Motor Control Exercises 3. Strength Training Exercises 4. Static Flexibilty/Self Myofascial Release Dynamic Flexibility Exercises: Walking Toe Touches Squat to Stand Walking Lunge w/ Overhead Reach Drop Squat Motor Control Exercises: Scorpions Mini Band Monster Walks Elevated Step Single Leg Squats SB Hip Bridges Single Leg Cone Reaches Bodyweight Squats (90 degree) Split Squats Bulgarian Squats Box Step Ups w/ Single Leg Stabilization Box Step Ups w/ Internal Rotation Reverse Scorpions Elevated Step Single Leg Reaches Floor Bridges Quadraped (Birddogs) Hyperextensions 2x4 Squats MB Forward Reaches Box Step Ups Box Step Ups w/ External Rotation Single Leg Squat variations Walking Reaches Walking Knee To Chest Stretch Lateral Lunge

Band Glute/Ham Kickbacks Pelvic Tilts Facing Wall Squats Strength Training Exercises Squats Bulgarian Squats Box Step Ups Cable Pull Throughs Static Stretching: 90/90 Stretches for Glutes Standing Hamstring Stretch (foot raised) Self Myofascial Release: Foam Roller Stretch (Psoas) Foam Roller Stretch (Glutes)

Mini Band Side Steps Pelvic Figure Eights On SB Supine Vertical Leg Raises Lunge (static, dynamic, walking, 6 box) Glute/Ham Raise 1 Leg Romanian Deadlifts Deadlifts

Kneeling Abdominal Stretch w/ Reach

Foam Roller Stretch (Hamstrings)

Internal Rotation At Femur: Feet Turning In, Knock Knees

Muscle Imbalances: Tight: lumbar erectors, hamstrings, hip flexors, illiotibial band, adductors, quadriceps, psoas Weak: gluteus maximus, gluteus medius, gluteus minimus, transverse abdominis, internal obliques Possible Indicators: Feet turning in during gait Shoes showing excessive wear on inside area of the sole Calluses developing right underneath the big toe. History of knee pain (patella femoral syndrome, illiotibial band syndrome) runners knee Toes pointed in on lead foot with lateral lunges Tightness or pain in the hips when stretching Foot on lead leg turning in when doing forward reaches, trail leg drops inward towards midline of the body. Look for flat feet with a lack of an arch being a primary culprit to patella femoral syndrome. If found refer to a foot specialist for assistance with arch supports.

Protocol for correction: 1. Dynamic Flexibility Exercises 2. Motor Control Exercises 3. Strength Training Exercises 4. Static Flexibilty/Self Myofascial Release Dynamic Flexibility Exercises: Walking Toe Touches Squat to Stand Walking Lunge w/ Overhead Reach Drop Squat Walking Reaches Walking Knee To Chest Stretch Lateral Lunge

Motor Control Exercises: Scorpions Mini Band Monster Walks Elevated Step Single Leg Squats SB Hip Bridges Single Leg Cone Reaches Bodyweight Squats (90 degree) Split Squats Bulgarian Squats Box Step Ups w/ Single Leg Stabilization Box Step Ups w/ Internal Rotation Band Glute/Ham Kickbacks Pelvic Tilts Facing Wall Squats Squat w/ Band at Knees Resisted Walking w/ Band at Feet Frog Press Over Stability Ball Strength Training Exercises Squats Bulgarian Squats Box Step Ups Cable Pull Throughs Static Stretching: Kneeling Hip Flexor Stretches 90/90 Seated Hip Flexor Stretches Lateral Step w/ Forearm to Foot Stretch Standing Hamstring Stretch (foot raised) Prone Butterfly Stretch Supine V Legs Split Against Wall Stretch Self Myofascial Release: Foam Roller Stretch (Psoas) Foam Roller Stretch (Hip Flexors) Foam Roller Stretch (Quadriceps) Foam Roller Stretch (Illiotibial Band) Bulgarian Hip Flexor Stretches Seated Groin Stretch Standing Adductor Stretch SB Psoas Stretch Sumo Adductor Stretch Reverse Scorpions Elevated Step Single Leg Reaches Floor Bridges Quadraped (Birddogs) Hyperextensions 2x4 Squats MB Forward Reaches Box Step Ups Box Step Ups w/ External Rotation Single Leg Squat variations Mini Band Side Steps Pelvic Figure Eights On SB Supine Vertical Leg Raises Single Leg Hop w/ Band Abduction Glute Raise on Stability Ball Single Leg Hops

Lunge (static, dynamic, walking, 6 box) Glute/Ham Raise 1 Leg Romanian Deadlifts Deadlifts

Foam Roller Stretch (Hamstrings) Foam Roller Stretch (Lumbar Erectors) Foam Roller Stretch (Adductors)

External Rotation At Femur: Feet Turning Out, Knees Out

Muscle Imbalances: Tight: soleus, piriformis, biceps femoris Weak: gluteus maximus, gluteus medius, adductors Possible Indicators: Feet turning out when squatting or reaching Knees turning out when squatting Poor single leg balance Leaning forward when walking Falling forward when squatting (back bending over)

Protocol for correction: 1. Dynamic Flexibility Exercises 2. Motor Control Exercises 3. Strength Training Exercises 4. Static Flexibilty/Self Myofascial Release Dynamic Flexibility Exercises: Walking Toe Touches Squat to Stand Walking Lunge w/ Overhead Reach Drop Squat Motor Control Exercises: Scorpions Mini Band Monster Walks Elevated Step Single Leg Squats SB Hip Bridges Single Leg Cone Reaches Bodyweight Squats (90 degree) Split Squats Bulgarian Squats Box Step Ups w/ Single Leg Stabilization Box Step Ups w/ Internal Rotation Reverse Scorpions Elevated Step Single Leg Reaches Floor Bridges Quadraped (Birddogs) Hyperextensions 2x4 Squats MB Forward Reaches Box Step Ups Box Step Ups w/ External Rotation Single Leg Squat variations Walking Reaches Walking Knee To Chest Stretch Lateral Lunge

Single Leg Balancing Single Leg Squat Band Internal Rotation (at toes) Stability Ball Adductor Squeeze w/ Hip Bridge Strength Training Exercises Squats Bulgarian Squats Box Step Ups Cable Pull Throughs Static Stretching: Standing Hamstring Stretch (foot raised) Self Myofascial Release: Foam Roller Stretch (Hamstrings) Foam Roller Stretch (Illiotibial Band)

Balance w/ Reach Cable Adduction Squats w/ Soft Ball between Knees (squeeze) Lying Soft Ball Squeeze w/ Hip Bridge

Lunge (static, dynamic, walking, 6 box) Glute/Ham Raise 1 Leg Romanian Deadlifts Deadlifts

Foam Roller Stretch (Piriformis)

Internal Humeral Rotation: Palms Facing Back, Shoulders Rounded

Muscle Imbalances: Tight: pectoralis major, pectoralis minor, anterior delts, serratus anterior, lats Weak: mid traps, rhomboids, rear delts Possible Indicators: Shoulders rounded forward with hands turned in, palms facing rear body.

Protocol for correction: 1. Dynamic Flexibility Exercises 2. Motor Control Exercises 3. Strength Training Exercises 4. Static Flexibilty/Self Myofascial Release Dynamic Flexibility Exercises: Motor Control Exercises: Cuff Complex Band Pull Aparts Prone Straight Arm Rotation Scapular Push Ups Strength Training Exercises Static Stretching: Doorway Chest Stretch Self Myofascial Release: Foam Roller Stretch (pec major/minor) Foam Roller Stretch (lats) Pec Stretch on Stability Ball

Ys and Ts on Stability Ball Reverse Flys Prone Cobras

Foam Roller Stretch (serratus anterior)

Protracted Shoulder Girdle: Shoulders Rounded Forward

Muscle Imbalances: Tight: pectoralis major, pectoralis minor, anterior delts, serratus anterior, lats Weak: mid traps, rhomboids, rear delts Possible Indicators: Shoulders rounded forward Shoulder pain and injury history to the shoulder girdle Inability to lay flat on your back and raise arms over head until flat on floor

Protocol for correction: 1. Dynamic Flexibility Exercises 2. Motor Control Exercises 3. Strength Training Exercises 4. Static Flexibilty/Self Myofascial Release Dynamic Flexibility Exercises: Motor Control Exercises: Cuff Complex Band Pull Aparts Prone Straight Arm Rotation Scapular Push Ups Strength Training Exercises Static Stretching: Doorway Chest Stretch Self Myofascial Release: Foam Roller Stretch (pec major/minor) Foam Roller Stretch (lats) Pec Stretch on Stability Ball

Ys and Ts on Stability Ball Reverse Flys Prone Cobras

Foam Roller Stretch (serratus anterior)

Anterior Head Carriage: Neck and Head Extended Forward

Muscle Imbalances: Tight: sternocleidomastoid, upper traps, levator scapulae Weak: middle traps, long cervical extensors Possible Indicators: Neck and head extended forward Very tight in neck and traps Inability to rotate head side to side with significant range of motion

Protocol for correction: 1. Corrective Exercises 2. Static Flexibilty Corrective Exercises: Static Wall Lean Static Stretching: Neck Flexion (ear to shoulder)

Neck Rotations

Levator Scapulae Stretch (chin to chest)