As we continue our homage to the Gluteus Medius and the lateral line as part of the core, this week’s post will discuss another postural pattern that may put the pelvis in a position that makes engaging the Gluteus Medius a challenge. The Anterior Tilted Pelvis is illustrated in figure three above. As you can see the top of the pelvis is tilting to the front of the body and the bottom of the pelvis is tilting to the back of the body. This postural pattern can lead to pain in the low back as well as pain in the hips and knees. When the pelvis is in this position the thigh bones tend to internally rotate which creates poor tracking of the kneecap.
All of these aches and pains can be aided by Gluteus Medius strength, but the conundrum is that this pattern makes it challenging to strengthen the Gluteus Medius. If a person does not address this pattern before trying a hip power series, most likely the patterns already in place would just get stronger. But of course there is hope. The following suggestions are intended to prepare the pelvis for a pilates sidelying series.
1. Hip Flexor Release Series – One possibility for a Hip Flexor Releasing series was outlined in a previous post. Most often, the short muscles in the front of the hip cause an anterior tilted pelvis and releasing them can aid in pelvic placement.
2. Child’s Pose/Rest Position – When a pelvis is tilted forward this position the myofascial tissues of the low back are shortened and sometimes the easiest way to introduce length into tissue is with the breath. In this rest position
3. Quadruped Flexion-Neutral – This position allows the body to continue releasing the tissues of the back and also lets the body find abdominal engagement
4. Quadruped Hip Extensions – This exercise is a great way to engage the hamstrings and gluteus muscles while also engaging the abdominals. Remember to imagine that there is a magnet in front of your head and behind your tail so that your spine is as long as it could possibly be.
5. Illiacus stretch – This is a repeat from the hip flexor release series above but it’s a goodie!
6. Clam – Now lying on the side the clam shell works beautifully to balance the tilt of the pelvis.
And now you’re ready for your favorite hip series! If a visual of the exercises listed is needed then check out the video below.
In the video Laurie Johnson illustrates the exercises above.
Check out the video and feel free to leave comments to tell us what you think. You can also subscribe to our youtube channel as we will be posting different videos periodically!
Katrina Hawley C.M.A, R.S.M.E
Co-Owner The Pilates Studio
No comments:
Post a Comment