restricted side). This self-myofascial release
technique will help loosen up these structures
and prepare them for the stretching exercise
that follows.
Client lies on their side and places the
roller beneath their body on the lateral side
of the leg/hip that appeared lower on the
assessment. Client moves the roller gently
up and down their leg and hip, pausing on
any sore spots they find. Perform at least
once per day on that side for a total of 2 to
3 minutes.
Exercise 2: Door frame stretch
This stretching exercise is designed to
mobilise the hip that appeared lower (from
the dowel rod assessment) so the body can
begin to accept weight correctly on that side
and help balance the hips.
Side lying leg lift (position 1)
Side lying leg lift (position 2)
If you discover that your client’s hips are not level, you can
assume their neck and head are also out of alignment, due to
the compensatory movements they develop
Door frame stretch
Client stands in a door frame and
reaches the arm of whichever side of the hip
appeared lower in the assessment over their
head. Grasping the doorframe above head
level with the hand of the upstretched arm,
the client places their other hand lower on the
frame at thigh level and tucks their outside
foot behind their inside foot. Pushing their
inside hip away from their hands, they shift
their weight into their outside hip until they
feel a stretch. Hold for 20 to 30 seconds.
Exercise 3: Side lying leg lift
A sideways shift of the hips can also result
from a weakness on the side of the hip that
appeared higher in the assessment, as the
40 | NETWORK SUMMER 2015
abductors become ineffective at stabilising
the hip/leg during movement. This exercise
strengthens the gluteus medius and
minimus on the higher-hip side to help keep
the pelvis, hips and lumbar spine centred.
With their head supported, client lies
on the side of the body that the dowel rod
assessment revealed to have the lower
hip. Bending the knee of the top leg, they
position the instep of that foot on the inside
of their bottom leg at knee level. Posteriorly
rotating the pelvis (i.e. tucking it under)
the client gently lifts the knee of their top
leg without arching their lower back or
rotating their hips. This exercise should be
performed slowly, allowing plenty of time
for the nervous system to connect to the
muscles on the sides of the hips/buttocks.
Perform 10 to 12 repetitions once a day.
An understanding of how the whole
body works together as a kinetic chain is
essential when working with clients who
experience pain. Utilising assessments
that identify the underlying causes
of musculoskeletal dysfunction, and
addressing those issues with corrective
exercises, can help you and your clients
move better while eliminating longstanding aches and pains.
For references read this article at
fitnessnetwork.com.au/resource-library
Justin Price, MA is the creator of the Network
Corrective Exercise Trainer Specialist Certification
course, The BioMechanics Method®. His techniques
are used in over 25 countries by specialists trained
in his unique pain-relief methods.
fitnessnetwork.com.au/biomechanics