LPHC

Lumbo pelvic hip complex. Probably most known as “the core”. What is widely known as the abdominal muscles, the core in truth is made up of the muscles surrounding the lumbar spine, pelvis and the hips, as well as the abdominal muscles.

Author: Jade Anderson   |   Date: 23rd September 2021

What muscles make up the LPHC?

The lumbo pelvic hip complex is a part of the body that has a massive influence on the structures above and below it. It has between 29 to 35 muscles attached to the lower spine or pelvis. The primary muscles make up the local stabilisation system; the diaphragm, transverse abdominis, internal obliques, multifidus and pelvic floor.

Why is pelvic control important?

Faulty movement and alignment of the spine is caused by a lack of proper control and stability of the LPHC. This can cause mechanical irritation to joints during limb movement. By focusing on strengthening the core, this will improve pelvic posture. Correct alignment of the spine and hips, with a strong core, will act as a strong and solid base for your trunk above the pelvis and legs below the pelvis.

What are the intrinsic core stabilizers?

The intrinsic core stabilizers are made up of the transverse abdominals (Deep corset abdominals), your pelvic floor, multifidus and your pelvic floor. These groups of muscles that surround the trunk work together to stabilize the spine and hips. A lack of strength and coordination of these muscles result in poor posture at the lumbar spine or hips and possible pain to the joints and lower back.

What exercises can I do to strengthen my LPHC?

Diaphragmatic breathing

Deadbugs

Heel slides

Curl ups

Exercise bands

Crab walks

Clams

Lateral step ups

Romanian deadlift

Glute bridges

Split squats

Lateral squat

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