If you've ever had a health practitioner tell you your hips were off or one hip was high than the other, you can bet this line has some restriction somewhere.
I have several clients (and myself included) who struggle with low back pain due to tightness through the rib, lumbar, and hip segments of this line.
- - - - -
The Lateral Line
Muscles within the Lateral Line:
Splenius capitis
Sternocleidomastoid
External + interal intercostals
Lateral abdominal obliques
The Abductor muscle group:
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
- Tensor fasciae latae
The Fibulari muscle group:
- Peroneus longus
- Peroneus brevis
- Peroneus tertius
Connective tissue (tendons, ligaments, fascial sheets) that make up the remainder of the Lateral Line:
Iliotibial tract (IT band)
Anterior ligament of the head of the fibula
Bony landmarks that serve as anchors for the Lateral Line:
Occitpital ridge
Mastoid process
1st + 2nd ribs
Illiac crest
ASIS (Anterior superior iliac spine)
PSIS (Posterior superior iliac spine)
Lateral tibial condyle
Fibular head
1st + 5th metatarsal bases
Common postural deviations associated with the Lateral Line:
Ankle pronation/supination
Limited range of motion (particularly in dorsiflexion) of the ankle
Lumbar compression
Shoulder restriction due to over involvement with head stability (I.e. forward head posture)
Stretches for the LL:
Half moon pose
Triangle pose (+modified half moon pose)
Gate pose
So, try these out if you have low back pain, stiffness in the ankles/shoulders, and as always:
Be good to yourselves. :)
Love this. Very helpful, and I just recently started doing half moon.
ReplyDeletethanks Laura