Create the perfect hips

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RESEARCH Mark McKean PhD C REATE THE PERFECT H IPS RESEARCH

Transcript of Create the perfect hips

Page 1: Create the perfect hips

RESEARCH

Mark McKean PhD

CREATE THE PERFECT HIPS

RESEARCH

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WHAT YOU WILL LEARN

� Ideal Hip posture

� 2 out of 3 rule

� What hips posture do you have?

� Sticky out Butt

� No Butt

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IDEAL HIP POSTUREIDEAL HIP POSTURE

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LUMBAR CURVE

� 5 vertebrae

� Anterior curve

� Curve relies on

good pelvic angle

� Normal curve is

slight curve not too

deep and not too

flat

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PELVIC ANGLE

� ASIS aligned with Pubic bone

� PSIS between 0o-20o above

horizontal line to ASIS

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HIP JOINTS

� Hip and knee aligned vertically

with trunk

� 180o at hip joint

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2 OUT OF 3 RULE2 OUT OF 3 RULE

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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

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PELVIC ANGLE

� PSIS greater than 200 above horizontal

line of ASIS – ANTERIOR TILT

PSIS between 0o-20o above horizontal � PSIS between 0o-20o above horizontal

line of ASIS - NEUTRAL

� PSIS below horizontal line from ASIS –

POSTERIOR TILT

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HIP JOINT ANGLE

� Increase in hip joint angle with neutral

knees – ANTERIOR TILT

Hip and knee aligned vertically with � Hip and knee aligned vertically with

trunk - NEUTRAL

� Decrease in hip angle through to

extension – POSTERIOR TILT

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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

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POSTERIOR TILT (2 OF 3)

� Decrease in lumbar

curve

� PSIS is lower than ASIS� PSIS is lower than ASIS

� Extension of hip joint

angle with neutral

knees

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WHAT HIPS POSTURE DO YOU

HAVE?HAVE?

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ANTERIOR TILT

� Long hamstrings

� Short hip flexors

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POSTERIOR TILT

� Short hamstrings

� Long hip flexors

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CHECK OUR ASSESSMENTCHECK OUR ASSESSMENT

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FORWARD BEND TEST

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THOMAS TEST

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STRAIGHT LEG SIT UP

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STICKY OUT BUTT OR NO BUTTSTICKY OUT BUTT OR NO BUTT

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Regardless of size glutes must function to

� Stabilise hips

� Control balance

� Absorb landings

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STICKY OUT BUTT

� More common in women

� Athletes will develop it through training

� Common with anterior tilt and arched back

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STICKY OUT BUTT

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NO BUTT

� More common in men

� More likely to cause postural problems

� Common with posterior tilt and flat backs

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MARK MCKEAN PHD, AEP, CSCSMARK MCKEAN PHD, AEP, CSCS

Post Doctoral Research Fellow

Australian Institute of Fitness Research

University of Sunshine Coast

[email protected]