MSR Corrective Exercises

SportsRehabExpert.com Presents:

Multi-Segmental Rotation Pattern Corrective Exercises

Joe Heiler PT, CSCS 5/28/2014

SportsRehabExpert.com 2014

Upper Extremity Rolling Patterns

Supine to Prone – the lower body is to remain motionless until the head and arm begin to pull you over.

Be sure to lead with the eyes and head, and then bring the arm over the top reaching as far as possible.

The body should roll smoothly from the head/shoulders, then rest of the trunk, and finally the lower

extremities. Repeat for ________ repetitions. Perform _____ x daily.

Prone to Supine – the lower body is to remain motionless until the head and arm begin to pull you over.

Be sure to lead with the eyes and head, and then bring the arm over the top reaching as far as possible.

The body should roll smoothly from the head/shoulders, then rest of the trunk, and finally the lower

extremities. Repeat for ________ repetitions. Perform _____ x daily.

Tips to improve rolling

Don’t forget to breathe, especially when he feel like you get stuck or want to ‘cheat’. Take a deep breath and exhale through the sticking point.

Emphasize leading with the eyes and turning the head.

Exhale and drop the ribs as you begin the exercise.

Get long through the axis of rotation. In the picture above, the patient should reach and get long through the Right arm and leg.

If unable to roll with the above cues, place an airex pad or pillow under one hip to get a 'head start'.


Lower Extremity Rolling Patterns

Supine to Prone – the upper body is to remain motionless until the lower extremity begins to pull you

over. Flex the hip and reach across the other leg as far as possible. The lower body should roll first, then

up through the upper body, and lastly the arms. Repeat for ________ repetitions. Perform _____ x

daily.

Prone to Supine – the upper body is to remain motionless until the lower extremity begins to pull you

over. Extend the hip and reach across the other leg as far as possible. The lower body should roll first,

then up through the upper body, and lastly the arms. Repeat for ________ repetitions. Perform _____

x daily.

Tips to improve rolling

Don’t forget to breathe, especially when he feel like you get stuck or want to ‘cheat’. Take a deep breath and exhale through the sticking point.

Emphasize leading with the eyes and turning the head.

Exhale and drop the ribs as you begin the exercise.

Get long through the axis of rotation. In the picture above, the patient should reach and get long through the Right arm and leg.

If unable to roll with the above cues, place an airex pad or pillow under one hip to get a 'head start'.


PRI 90/90 Hip Lift Corrections

90/90 Hip Lift - thighs vertical, squeeze a foam roller/pillow between the knees. Perform a pelvic tilt to

lift the tailbone and flatten the lower back into the floor. Pull with the heels to engage the hamstrings.

Breathe in through the nose and out through the mouth 4x = 1 rep. Perform ________ reps. Right arm

is/is not positioned overhead. The ribs should drop in the front as you exhale! Perform _____ x daily.

90/90 Hip Lift with Hip Shift - thighs vertical, squeeze a foam roller/pillow between the knees. Perform

a pelvic tilt to lift the tailbone and flatten the lower back into the floor. Shift the pelvis so that the R leg

is long and the L leg is short. Pull with the heels to engage the hamstrings. Breathe in through the nose

and out through the mouth 4x = 1 rep. Perform ________ reps. Right arm is/is not positioned

overhead. The ribs should drop in the front as you exhale (especially on the L side). Perform _____ x

daily.


Left Hemibridge - thighs vertical, squeeze a foam roller/pillow between the knees. Perform a pelvic tilt

to lift the tailbone and flatten the lower back into the floor. Lift the R leg off the chair and hold. Breathe

in through the nose and out through the mouth 4x = 1 rep. Perform ________ reps. Right arm is/is not

positioned overhead. The ribs should drop in the front as you exhale (especially on the L side). Perform

_____ x daily.

Do/Do Not add a pelvic shift - Shift the pelvis so that the R leg is long and the L leg is short.


Supine/Prone/Side Lying Corrections

Prone on Elbows Lumbar and Thoracic Extension/Rotation - lie on your stomach propped up on the

forearms. Press through the down arm and turn head and shoulders the opposite direction. Inhale at

the bottom, exhale as you turn. Arm can be behind your back or out to the side to assist with turning.

Perform ________ repetitions, ________ sets, ________ x daily.

Side Lying Thoracic Rotation - lie on your side with the top knee up on a pillow or foam roller, knee

should be higher than the hip. Roll the shoulders back toward the floor as far as possible. Breathe in

through the nose and out through the mouth 10x, and on each exhale pull yourself further over. Repeat

on the opposite side. ________ sets, ________ x daily.


Floor Sweeps - lie on your side with the top knee higher than the hip and resting on a foam roller or

folded pillow. Turn the shoulders back to the floor - shoulder blades should be flat on the floor. Take

the arm out to the side with the palm up and sweep it toward your head ________x. Then turn the

palm down and take the hand behind the back ________ x. The scapula must stay flat on the floor!

Work to keep the hand and forearm on the floor as well but not at the expense of lifting the scapula.

Perform ________ sets, ________ x daily.

Brettzel - being lying on your side with the top knee on a foam roller or just supported in your hand.

The other hand grabs the 'down' ankle and pulls the thigh at least to the midline. Take up further slack

in that leg by pulling the heel toward the buttock, and you should feel an even bigger quad stretch. The

'down' foot should also be touching the floor. From there rotate the shoulders back toward the floor as

in picture #2. Attempt to turn the shoulders further on each exhale. Hold for ________ breaths or

________ seconds. Perform ________ reps, ________ x per day.


Scapular Stabilization with Trunk Rotation – Start with the arms straight out to the sides with the palms up. Knees are bent with the feet flat on the floor. Slowly rotate the knees to one side while keeping the opposite shoulder pressed into the floor. If you feel the shoulder start to come off the floor then bring the knees back to the start as this is the point that shoulder stability is lost. Perform ________ reps, ________ sets in each direction. Work on breathing normally throughout the exercise. Progression #1 – Lift the feet off the floor so that the hips and knees are each bent 90 degrees (see the second photo). Rotate the knees to the side only as far as you can keep the backside shoulder pressed into the floor. Perform ________ reps, ________ sets in each direction. Work on breathing normally throughout the exercise. Progression #2 – Lift the feet off the floor and straighten the knees so that the legs are vertical (see the

third photo). Rotate the legs to the side only as far as you can keep the backside shoulder pressed into

the floor. Perform ________ reps, ________ sets in each direction. Work on breathing normally

throughout the exercise.


Supine Chops - lie on your back squeezing a towel roll between your knees for added stability. Pull the

band to the chest and then to the opposite hip, return to the start position by reversing the movement.

Do not allow any movement to occur through the trunk. Perform ________ repetitions in each

direction, ________ sets, ________ x daily.

Supine Lifts - lie on your back squeezing a towel roll between your knees for added stability. Pull the

band to the chest and then over the opposite shoulder, return to the start position by reversing the

movement. Do not allow any movement to occur through the trunk. Perform ________ repetitions in

each direction, ________ sets, ________ x daily.


PRI Left Side Lying Knee Toward Knee - lie on your left side with the hips bent to 90 degrees and the

back rounded (tailbone tucked under). Place a small towel roll under your left side. Feet are up on a

foam roller.

1) Tuck the tailbone under so back is rounded out

2) Stay off the towel but don't arch the back

3) R knee longer than the L knee

4) Lift the top knee

5) Lift the bottom knee

6) 4 breaths in through the nose and out through the mouth


Quadruped

3 Point Thoracic Spine Extension/Rotation - Sit back on the heels with a forearm on the table between

the knees. Opposite hand is behind the back/behind the head. Turn the head and shoulders as far as

possible away from the 'down' arm. Inhale to begin the movement but be sure to exhale through the

end range. Perform ________ reps each direction, ________ sets of each. Perform _____x daily.

Hip Rocking + Belly Lift with Reach Through - perform a posterior pelvic tilt (tuck the pelvis under),

round the spine, and press into the ball. Inhale then reach under as far as possible as you exhale.

Perform ________ reps with each arm, ________ sets, _____ x daily.


Bird Dog - Knees directly under the hips and hands directly under the shoulders. Press the chest and

chin away from the floor to set the posture. Reach out with the opposite arm and leg without moving

through the trunk or leaning side to side. Place a water bottle along the spine like a level to cue for

minimal movement. Perform ________ reps each way, ________ sets of each. Perform _____x daily.

When able to perform ________ repetitions maintaining perfect posture, then add a resistance band.

Shoulder Taps - assume a push-up position with the feet slightly wider than shoulder width to begin.

Reach with one hand to touch the opposite shoulder without allowing the trunk to move. Hold

________ seconds and then repeat with the opposite arm. Alternate for ________ reps, ________ sets,

________ x daily.


Kneeling Corrections

Half Kneeling Hip Flexor Stretch/Hip Extension Motor Control - Assume a kneeling position with the

knee directly under the hip. Press down on your front knee or a stick with both hands to engage the core

and prevent leaning back. Perform a posterior pelvic tilt ("belt buckle to nose" or "tuck the tailbone

under") to feel a stretch in the front of the hip and thigh. There should be minimal forward movement

of the hip during the posterior tilt. Hold the position for ________ seconds (or ________ breaths),

perform ________ reps on each leg, ________ sets of each. Perform _____x daily.

Half Kneeling with Trunk Rotation – Assume a kneeling position with the knee directly under the hip,

and a tall posture. You should feel a gentle stretch in front of the hip/thigh. If you do not then tilt the

pelvis backward without losing your tall posture, until you feel the stretch. The front ankle should be

under the knee and gradually work that foot over in front of the supporting limb. Maintain a relaxed, tall

posture and normal diaphragmatic breathing. If unable, then widen the stance for now.

Take the arms overhead, and then slowly turn the head and shoulders to the right and left. The hips and

front knee should not move. Exhale at the end of each turn to maximize range of motion. Perform

________ reps in each direction, ________ sets, _______ x daily


Tall Kneeling Chops - Kneel on both knees and maintain a tall posture throughout. Pull the band to the

chest and then down to the opposite hip. Reverse the movement to return to the start position.

Perform ________ reps each direction, ________ sets of each. Perform _____x daily.

Tall Kneeling Lifts - Kneel on both knees and maintain a tall posture throughout. Pull the band to the

chest and then up and over the shoulders. Reverse the movement to return to the start position.

Perform ________ reps each direction, ________ sets of each. Perform _____x daily.


1/2 Kneeling Chops - 'Up' knee is closer to the band/pulley. Stay tall, pelvis level, and hip over the knee.

Pull the band to chest and then down toward the opposite hip. Reverse directions to let it back up.

Only arms should be moving. Work the front foot in-line with the down knee. Perform ________ reps

within each pattern, ________ sets. Perform ________ x daily.

1/2 Kneeling Lifts - 'Down' knee is closer to the pulley/band. Stay tall, pelvis level and hip over the knee.

Pull the band to chest and then up over the opposite shoulder. Reverse directions to let it back down.

Only arms should be moving. Work the front foot in-line with the down knee. Perform ________ reps

within each pattern, ________ sets. Perform ________ x daily.


Standing/Seated Corrections

Standing Thoracic Rotation with Pelvic Stabilization - assume a five iron posture (pretend you are

addressing the ball with a five iron) or just perform a mild hip hinge to begin. Maintain posture through

the lower quarter while turning the shoulders side to side. Head stays down on the ball as you turn.

Inhale at the start and exhale through the end range. ________ x in each direction, ________ sets,

________ x daily.

Hip Airplane - stand on one leg with the knee slightly bent, back leg goes up and trunk comes forward

(should make a straight line). Begin by opening up the hips but keeping the knee perfectly still as you

rotate (picture #1) Return to neutral and then finish by closing the hips and rotating the pelvis toward

the stance leg (picture #2). Perform ________ reps in each direction, ________ sets, ________ x daily.


Squat Stance Chops - Stand with the feet shoulder width apart and knees slightly flexed. Pull the band

to your chest and then down to the opposite hip maintaining perfect posture. Reverse the movement to

return to the start position. Perform ________ reps each side, ________ sets. Perform _____x daily.

Squat Stance Lifts - Stand with the feet shoulder width apart and knees slightly flexed. Pull the band to

your chest and then over the shoulders maintaining perfect posture. Reverse the movement to return

to the start position. Perform ________ reps each side, ________ sets. Perform _____x daily.


Split Stance Chops - one foot forward and one back, assume a slight lunge position, and level the pelvis.

The front leg will be the one closest to the band. Pull the band to your chest and then down to the

opposite hip maintaining perfect posture. Reverse the movement to return to the start position. Bring

the feet more in line to increase the challenge. Perform ________ reps each side, ________ sets.

Perform _____x daily.

Split Stance Lifts - one foot forward and one back, assume a slight lunge position, and level the pelvis.

The back leg will be the one closest to the band. Pull the band to your chest and then over the

shoulders maintaining perfect posture. Reverse the movement to return to the start position. Bring the

feet more in line to increase the challenge. Perform ________ reps each side, ________ sets. Perform

_____x daily.


Single Leg Stance Chops - stand with the majority of your weight on one leg with the opposite leg up on

a small stool. Level the pelvis and stand tall. The front leg will be the one closest to the band. Pull the

band to your chest and then down to the opposite hip maintaining perfect posture. Reverse the

movement to return to the start position. Bring the feet more in line to increase the challenge. Perform

________ reps each side, ________ sets. Perform _____x daily.

Single Leg Stance Lifts - stand with the majority of your weight on one leg with the opposite leg up on a

small stool. Level the pelvis and stand tall. The back leg will be the one closest to the band. Pull the

band to your chest and then over the shoulders maintaining perfect posture. Reverse the movement to

return to the start position. Bring the feet more in line to increase the challenge. Perform ________

reps each side, ________ sets. Perform _____x daily.


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MSR Corrective Exercises