Using the Suitcase Carry to Correct Hip & QL Dysfunction
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- Опубликовано: 21 июл 2024
- This is a great video to see the mistakes made with what appears to be a very simple exercise known as the suitcase carry. I have mentioned this exercise multiple times in previous videos as a great way to correct dysfunction with lateral pelvic tilt, and hip dysfunctions causing pain into the hip itself or via the lower back and the QL (quadratus lumborum).
Make sure you read the detailed article about this in the link below to see a more detailed explanation of this
noregretspt.com.au/index.php/...
This exercise differs to the single leg stance in that is in motion and on the move. As the name suggests this is basically holding a single dumbbell or kettlebell in one hand. This is a highly complex exercise and stresses areas that are known to be very weak in most people, being the glutes and QL (quadratus lumborum).
This exercise activates what is known as the Lateral sling. This sling connects the glute medius and glute minimus of the stance leg to the adductors and with the contralateral Quadratus Lumborum (QL). This sling plays a critical role in stabilizing the spine and hip joint in everyday activities like walking upstairs which the person with lateral pelvic tilt has all sorts of trouble with. This has obvious weakness with almost all back pain sufferers and a program to develop the integration of the inner unit and outer unit is crucial for long term success in getting rid of their pain.
The guy featured in this video has been working on a chronic right hip problem that he has had for over 20 years! In only 3 months he has made more progress using exercises like this than he has with any of the previous physical therapy. Even within the session he can feel his hip begin to move with more control and freedom and he often finishes the sessions in less pain than he started.
A fantastic exercise, and I would argue it is not even an exercise but a pattern of movement we need to use in daily life. This mimics the action of carrying something like shopping bags or as the name suggests a suitcase.
Great articles to read with a ton of additional information relating to this are shown below
Farmers walks and loaded carries - noregretspt.com.au/index.php/...
Oblique training techniques - noregretspt.com.au/index.php/...
Core Myofascial slings - noregretspt.com.au/index.php/...
And if you are currently suffering with hip or back pain I suggest getting a copy of our online programs shown below
Hip Pain - piriformisquickstartkit.vipres...
Back Pain - shop.noregretspt.com.au/au/Ba... 
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I absolutely love this exercise. It is so good for identifying faults but even better for helping to correct them. The only trouble you will find is you will make many mistakes in the process of getting it right and it will take enormous concentration and body awareness. But if you stick at it, it is well worth the trouble
I had a stroke 3 years ago effecting my left side. Suit case carry has really helped me with ql pain.
That's great it has helped you!
Great added benefit i found it distracted my shoulder while holding the weight and stretched out the shoulder capsule. BTW started doing deadlifts with light dumbbell started 25 pounds worked up to 35 pounds with perfect form then after about 10 days of doing them consistently started getting some sharp back pain. Stopped doing them and pain went away. Very wierd
You may have been performing your deadlifts with poor form if they were hurting your back, or going too deep into the range of motion which is a common mistake. Keep practicing the action and limit your range to the point where you can keep your lumbar curve in neutral. Read this to see some tips I use to help people with this noregretspt.com.au/index.php/resources/blog/43-2014/150-deadlift-technique-tips-to-improve-your-lifting-performance
Love this exercise
You say that the QL is firing on the same side as weight. I have been taught that is is the opposite side.
Yes you are right it does fire on the opposite side as well. It is working hard in a role of "anti-flexion" to provide a stable pelvis and spine for motion
So you would hold the weight on the opposite side of the higher hip ?
Most times this is true, but in the case of this video it was the right hand with the right leg. I would perform both sides and try to make sure they remain as even as possible. Using the "good side" first can help a lot as it gives your brain a chance to see how it is completed efficiently. You can learn from the good side to help the bad side.
My left hip is hiked.
When I Suitcaee carry.. my left feels super high up & my right feels, in a sense "unstable"
Which side should I hold?
I would say you would benefit more from holding the weight in the left hand which will challenge the "unstable" right side. Possibly both sides will benefit from this for different reasons but you may need to use a combination of other exercises to assist you in getting this right. Perhaps explore mobility focused movements for the left, and more stabilizing and strength for the right and then use this exercise as a test to see if you can restore the balance. Quite a tricky process and there is no template to follow. Read this article about lateral pelvic tilt to see some other examples and explanations of what I mean noregretspt.com.au/index.php/resources/blog/43-2014/428-how-to-correct-lateral-pelvic-tilt-leg-length-discrepancy
@@Noregretspt It is very tricky. I've been trying to balance my hips by myself for a long while now.. it's super frustrating because, I get it to a certain point.. & I'm good for a little, then it's hell all over again. Super confusing.
Right knee locks back after hip passes over the foot.
Geee now i can see how years of carrying heavy sewer pipes on my right shoulder may have thrown me off