Quadruped Hip CARs With Pelvis Rotation Lateral Shift

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This Quadruped Hip CARs series makes use of some common compensation patterns at the pelvis. Even though we are often referring to compensation patterns as something “bad” that must be avoided, they are simply the body’s way to get around joint limitations. In that sense, they are actually quite amazing and show how incredibly adaptable our body is, as they allow us to fulfill movement tasks despite restrictions at certain joints. But if the goal is to expand a joint’s capacity, we have to train it in isolation without other articulations contributing.
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However, sometimes it can be helpful to use specific compensation patterns on purpose. It helps the body recognize them and then learn how to prevent them during the “strict” CARs movements. The series shown here incorporates lateral shifting & rotation of the pelvis, both common compensations during Hip CARs.
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The sequence starts with a set of lateral hip shifts into the supporting leg side. On its own, it is actually a great way to work on hip adduction in closed kinetic chain. Next, the Hip CARs is initiated as usual, but once the end range of hip abduction is achieved, the pelvis starts moving along (by rotating), allowing the leg to cover more range of motion. Once in hip extension, the leg straightens and crosses the midline of the body while the pelvis shifts laterally towards the supporting leg. From there the entire movement is then retraced back to the starting position. It is important to stay very stable through the shoulder girdle (scapulae somewhat protracted & arms straight) to counter the big leg and pelvis movements.
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The sequence ends with a set or two of “Strict” Hip CARs. The task is now to work the hip joint in isolation without allowing the pelvis to move along. Since the body is already familiar with the compensation patterns, it should be much easier to prevent them.

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