Shotgun Technique

Used to realign the pelvis.

So many medical reasons why - even pregnancy hormones, relaxin - c sections could not have helped - as you’ve rebuilt it makes sense pain is getting better

Misaligned pubic symphysis and SI joint can irritate nerves and cause inflammation. Both cause pain can be felt in the hip, low back, localized, or groin.

When you do shotgun technique do you feel a pop?

That's pubic symphysis realigning.

Do you feel instant relief?

Probably not an inflammation problem. I bet that doesn’t instantly go away. It must be a nerve ending. Maybe you don’t have a herniated disc after all.

Did this really start during the pandemic?

  • probably not structural problem

To do list

We want to find reasons why your pelvis is misaligned.

Structural things we will check anyway

  • hip socket depth, positioning (anterior or posterior) - knee to chest, feel pinch, move knee out, still feel pinch? could be these two causes

  • Anteversion or retroversion Craig’s Test- retroversion can cause front hip pain, if these are not present but the knee to chest causes a pinch it could be hip socket depth or front/back positioning

*****More importantly checking for discrepancies. If there is a difference from side to side this will absolutely cause a twisting of the hips during movement. Just like a discrepancy in strength and mobility can.

Load the spine

See if we cause disc pain. Maybe. Rule out disc today.

Practice core bracing

Specific way that might keep better core stability. There is a difference between flexing the core muscles and creating stiffness. Guidewires.

Altered force couple relationships

  • regular mobility screen head to toe

  • hip hike - ASIS

  • structural things in the hip

  • manual muscle testing of the hip muscles - checking for discrepancy

Here we go

Wall

  • Ankle mobility

  • Shoulder flexion

Seated

  • tibial internal/external rotation

Prone

  • knee flexion

  • hip internal rotation

  • Anteversion/Retroversion - normal is a little bit of external rotation

Supine

  • FABER test

  • knee to chest - check for pinch - if pinch move knee out and check for pinch - if ante/retroversion this could be cause - if not then there is a better chance the band internal rotation will help

Lying

  • Thomas test

Seated

  • trunk rotation

  • trunk lateral flexion

Static posture

Hip

  • ASIS/PSIS higher or lower

  • lift let and see is ASIS disappears equally

Load Spine

  • Lift kettlebell out in front

  • heel drop

  • ***if there is pain retry after core bracing

Core Bracing

Prone - McGill Big 3

Manual Muscle Testing

Side Lying

  • hip abduction

  • hip adduction

Seated

  • Hip flexors

Bridge from box

  • glute bridge single leg