pixel_eater wrote:
Would you mind sharing your PT regime? I've gotten rid of most of a previously diagnosed lld, but still have twisting of the hips on the bike.
Thanks!
The exercises were pretty straight forward and what I expected, except for one set of movements. The real magic was that she trained under an osteopath and the work she did to release the offending muscles was nothing short of astounding. When I left the first session, I was thinking it was going to end up being another dead end. But the next day, I felt the adhesion's in my right side abdominal's releasing. I was kind of astounded based on what she did (pressure point type work). This release allowed the exercises to work.
The routine was pretty simple and combined with the body work:
Bridges/Single Leg Bridges
Lunge Hip Flexor Stretches
Table Top Core movement
Internal Hip Rotation (sit on the floor with knees bent and rotate one knee inwards toward the ground)
and the one that I think did the most was sitting on one of those big exercise balls and moving the pelvis front to back, left and right and rotate in circles in both directions.
I think the ball exercise helped the most because it strengthened and taught the underlying muscles control rather then allowing the big muscles of the hip complex to fully determine the position of the pelvis. This helped mitigate the strength imbalance that I have while I worked on that. This is much the same process when people work on their rotator cuff. When you use heavy weights for the recommended exercises, the smaller muscles can no longer do the work and the bigger muscles of the shoulder girdle take over and you end up doing little for the rotator cuff muscles.
