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FitnessFest Scottsdale
The True Four Pillars of Movement
By Chris Gellert, PT, MMusc & Sportsphysio,
MPT, CSCS, AMS
I. How we are hardwired to move
a. The synergistic connection between the nervous and musculoskeletal system
b. Movement patterns: recognizing symmetry vs. asymmetry
c. What to observe and look for
D. Can you correct a movement pattern dysfunction?
E. Structural, muscular-muscle tightness, posture, neuromuscular, vestibular
dysfunctions
 Hip OA, FAI, flat foot
II. Mobility, stability, controlled mobility and skill
a. Structures behind movement: muscles, fascia, connective tissue
b. Mobility and its importance
c. Stability
d. Controlled mobility
e. Skill
f. Factors affecting the entire kinematic chain & why
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III. Understanding and assessing fundamental primal movements
Movement
Normal movement
Compensatory movement
a. Squat
b. In place lunge
c. Diagonal forward
lunge
d. Diagonal reverse
lunge
IV. Common dysfunctions of lumbopelvic-hip complex
a. Sacroiliac dyfunctions(caused typically by a fall, car accident, pregnancy)
 Important to establish when injury was, how many and PT
 Do’s and don’ts
b. Disc injuries
MOI:
Types:
Training focus:
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c. Lumbar sprains
MOI:
Types:
Training focus:
d. Spinal stenosis
MOI:
Types:
Training focus:
e. Spondylosis
MOI:
Training focus:
V. Application science to movement dysfunctions with corrective strategies
a. Sacroiliac dysfunctions(caused typically by a fall, car accident, pregnancy)
Corrective strategy: Stretch tight hip flexors and external rotators, strengthen
lumbar extensors, core and frontal plane stabilizers(glute medius, minimus)
progress core to dynamic in nature.
b. Disc injuries
Corrective strategy: Avoid combined rotation, side bending of spine, excessive
loading on spine(BB squats), neutral core strengthening, with emphasis on
paraspinals, four horsemen(Tva, QL, multifidi and obliques), glute medius,
minimus and targeting weak posterior muscles(rhomboids, mid traps, low traps)
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c. Lumbar sprains
Corrective strategy: Keep in keeping flexible, stretching, yoga, cross training
and strengthening paraspinals, four horsemen(Tva, QL, multifidi and
obliques)static to dynamic core strengthening, cross training is key such as
hiking, yoga, swimming
d. Spinal stenosis
Corrective strategy: Importance is flexion based exercises(opens spine)and
avoidance of end of range extension exercises(closes spine), stretching typically
tight HS, hip flexors and quad, neutral core strengthening progressing from static
to dynamic exercises, and functional upper and lower body strengthening: lat
pull downs, seated mid rows, side raises, leg press, in place lunges, diagonal
forward and reverse lunges, aqua therapy and yoga.
e. Spondylosis
Corrective strategy: Importance is maintaining flexibility through education
first, then stretching typically tight HS, hip flexor and quadriceps, core
strengthening should progress rapidly from static(standing trunk rotation with
cable, medicine ball, diagonal strengthening in lunge position), to dynamic
exercises(bridging with physioball, single leg bridge with physioball), functional
upper and lower body strengthening: lat pull downs, one arm rows, seated mid
rows, side raises, leg press, in place lunges, diagonal forward and reverse lunges,
aqua therapy, yoga, pilates, low impact cardio such as hiking, zumba, and
elliptical.
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