| Article written on December 3rd, 2015 at 10:23am | Follow Garrett on Facebook, Twitter, and Instagram |
The suitcase carry is an invaluable exercise that is easily executed. When looking at everyday movements that challenge the core, carrying objects in one arm is common. During these tasks the opposite side core has to remain rigid to prevent the downward force of the object. This requires active contraction in muscles such as: the internal/external oblique, quadratus lumborum, intertransversarii, rectus abdominis, erector spinae, and transverse abdominis. Active tension and monitoring from the nervous system is what creates a stable spine.
How to properly execute this exercise:
- Find a heavy weight that causes the body to tilt laterally while holding it
- Hold weight in one hand and hang by the side of the body
- Adjust alignment so the body is tall and the shoulders are level (a mirror is valuable here)
- Walk for the desired distance while maintaining proper positioning
- Repeat with the weight in the other hand
Note: The heavier weight will cause proper activation of the core. If the weight isn’t heavy enough this exercise will be ineffective. Don’t be afraid to go outside your comfort zone! But, as the weight increases, the tendency to laterally tilt does too. Use a mirror and ensure the shoulders remain level through the walk.
By: Garrett McLaughlin, MS, ATC, CSCS, ART
Good evening,
I’ve been dealing with a lateral pelvic tilt in which the right hip is higher which seems like I’m side bending. The same hip is externally rotated with the right foot being supinated as well. Are there any at home programs you’ve developed to fix this issue. I’ve also seen several therapist who won’t help me program, which essentially seems like they only want the money they charge just so I have to keep seeing them. Any help is appreciated
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Hey Evan,
Sorry to hear about your troubles. I do not have a program developed specifically for what you mentioned and try to stay away from giving advice over the internet without first evaluating your situation. But, if what you say is accurate, I would look into releasing L. glute med, R. QL, R adductors and start implementing some diaphragmatic breathing and L. side core strength/stability (i.e. side planks, oblique bridges, suitcase carry with the weight in the right hand, etc.). Oftentimes I can be much more involved with this, but without evaluating I cannot give a more accurate answer. I hope this helps.
-Garrett
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