Here is another must watch video that will help balance the curve in your lower back.
Since most people do have a strong anterior pelvic shift with a fixated and tight set of hip flexors, an excessive curve (hyperextension) in the lumbar spine is an inevitability.
In most cases, this curve represents a tonicity of the tissues in the hip flexors drawing the spine anteriorly and inferiorly towards the femurs.
The spine and hip hyperextensors then take over to wire in the problem.
In this video we show you some strategies to overcome this very common problem.
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Train intentionally, not habitually,
Hello this Naudi Aguilar of Functional Patterns and for today’s video tutorial I’m going to show you guys how to correct an anterior pelvic tilt. Now you guys have heard me mention quite often the implications of an anterior pelvic shift and I’m going to reiterate that right now so we don’t forget that.
If there is something that I find that’s most common with people when we deal with their dysfunctions, many people are talking about the anterior pelvic tilt where we kind of have this tilting of the pelvis coming backward like this. Although that is relevant to a certain degree, it’s not in most aspects when it comes to functional movement.
If you ever ask somebody to do a transverse twist for instance, if I have somebody come from here to here and they finish that twisting phase, usually you’re not typically just dealing with an anterior tilt when they start doing the twist, it’s usually always this anterior shift that ends up popping up.
If you have people they start running, if you have people that are sprinters who don’t run well or people who have lower back problems, it’s usually an anterior shift before it is an anterior tilt. Now I’m going to describe what I mean differently by those two things. The anterior shift is oriented by your hamstrings. When your hip flexors get tight and restricted from sitting down over extended periods of time or riding a bike, driving a car, anything along those lines.
When these tissues get really, really tight, they’re going tend to restrict the function of hip extension. When the femur moves from the front side of my body backwards in this direction. So as this begins to come back and travel in this direction, if these tissues are holding on to that, the body is going to bypass that and then go immediately into this hyper extension, through the hip joint but then also into the lumbar spine.
What does that promote? If we get stuck, with this kind of tension as you stand up you’re going to end up kind of facilitating this double hyper extension. That’s being oriented by the hamstrings and the glut max. So it’s actually the glut max and the hamstrings that are very, very strong in this context. So it has very little to do with tightness here when we start talking about an anterior shift. It has more to do with tightness down in these regions here. A situational tightness that’s involved.
Any time I begin to move somebody and I’ve tested this worldwide. I’ve gone and done courses in multiple places on the planet. From Brazil to Australia to Europe. I’ve been all over the place here in the US and what I often tend to find is as soon as you pull somebody out of an anterior pelvic shift, they’re left with an anterior pelvic shift. That’s when the anterior pelvic tilt become very prominent than they’re in this position. As soon as you bring them from here, to here, that’s where we see the tilt and you end up usually telling them that they need to drop their pelvis downward.
Now a muscle that’s highly responsible for that is going to be the iliacus. Iliacus psoas is going to be these tissues right here. We’re going to be attacking those and then we’re going to incorporate a corrective exercise to help us combat this anterior pelvic tilt and bring us back into having a little bit better of a neutral spine right here in that lumbar pelvic region.
So first and foremost what we’re going to be using are going to be a Theracane and a resistance band. Now the Theracane is simply going to be there for us to prod into the tissues and this is going to be a form of passive resistance. We’re going to use this as I guess passive active … This is going to be almost a form of passive resistance coming externally outside your body.
So I’m going to be going here laying down face up in this fashion and I’m going to begin to prey down. I’m going to look right here for my iliac rest, I’m going to find that nice little bony ridge on the front side of my pelvis, and I’m going to just let my finger kind of slide in and I’ll be able to start approaching the tissues in that region.
So you just look for that bone on the front side the ASIS, I will then take my Theracane and begin to pry into that region. Okay now I can do that with my knees bend, I can even go and do a hip flexion and break into those tissues, put my leg onto a wall. This is an option that you can have for yourself depending on your dysfunction or you can bring the leg down in this fashion as well.
Always keep the lead leg bent though always try keeping this lead leg bent. So we just get in here, prying into these tissues. In order to progress that what I will do is actually take this band underneath my body, I will then take the Theracane in this fashion here, I’ll hook one side of the band onto it, get the other side of the bend onto it and I then will allow this bend to do most of the work for me. All I have to worry about is just kind of prying into the tissues.
And all we’re just thinking about shooting the tension at about a 45 degree angle down that way. So if I’m putting my pressure, you guys you see the way that the Theracane is aimed. I’m not aiming up this way, thus getting into the psoas. I don’t want to be focusing on that, that’s too complicated, I don’t want to show you guys that stuff right now. We’re going to be aiming more for the iliacus.
The lower we may get into some of the fibers and the psoas as well but we’re mainly going to be attacking the iliacus here. Now the obliques are going to be involved in this. No doubt the obliques are right along these areas too. So you may also get a release that comes along for the ride with this iliacus release.
If you want to put more tension on the bend you can just kind of loop it around if you need to. I don’t recommend it though. I only recommend that only when you’ve actually managed to adapt yourself into this reality a little bit better. But at first do it without the band and then if you need, the extra resistance and you don’t want to strain yourself as you’re going here and you almost want to have your own little massage therapist here, applying the pressure, you can use the band.
After you get done doing that, we’re going to then change the way that your brain associates the tension in that lumbar pelvic hip complex. Now the lumbar pelvic hip complex is usually associated in this lumbar hyper extension because this hip flexor tightening is present there. But if we can incorporate an opposite muscle activity to what we see right here in this lumbar spine, right or what we see right here in the pelvis, if we can get the tissues on the front side to pull us into a more neutral point, we’re going to be more inclined to hold this as we go into our functional movements.
So we’re trying to incorporate tissue activation at the inferior portions of the abdominals. Most people only activate their abs because they are operating from an anterior pelvic shift, they’re going to tend to facilitate a lot of tension onto their upper abdominals which can be good which is the right type of tension but most people are not usually getting the right kind of tension in their upper abdominals.
It’s usually rectus abdominis activation not necessarily a transverse abdominis. And that’s really what we’re going to put our emphasis here. It’s going to be some rectus abdominis but a whole hell of a lot of transverse abdominis. That’s what we’re going to aim at with this next corrective exercise that will be a plank.
So we’re going to be looking at very specific protocols that we need to follow for a plank. For one, we need to eliminate the anterior pelvic shift. Often times you will find that this is present in most people when they do their plank. What we’re going to do is promote a posterior pelvic shift. And just like you find it when people stand up and they end up going into their anterior pelvic tilt, when you adjust them out of anterior pelvic shift, you’re going to tend to see this anterior pelvic tilt pressing while they’re doing the plank.
So all you’re going to tell a person to do from there is do a posterior pelvic tilt. You’re just gonna think about dropping the sacrum that way. Almost like a dog tucking its tail between its legs. So we just drop the tailbone under here. Now, we have to be careful to not over posteriorly tilt the pelvis ’cause we’re now going to create a lumbar flexion that could then lead us to a whole of solving different problems.
We also don’t want to round our T-spine in this regard. If we tilt the pelvis posteriorly and curl upon the lower abdominals to activate that’s going to maybe then begin to pull on the breastbone inferiorly and that may begin to create kyphosis. So what I’ll tell you guys to do is open your ribs, think about lifting your breastbone that way as you tilt the pelvis this way. If we find those two associations coming together, we’ll then stimulate more deep muscle activation specifically in that transverse abdominis that we’re seeking to get.
So we get out an anterior shift till we get to about neutral, we do a posterior tilt then lift the breastbone that way until we find that nice straight spine. Hopefully I’m demonstrating this pretty well for you. Typically I would have some kind of a mirror there. I’m hoping I’m doing this okay for you guys. If you want to within time if you feel a very, very deep core tension, you can go to your feet but I don’t recommend it. I typically recommend always working from the knees here because this exercise if you do it properly with a TVA, it’s going to fatigue your core properly.
If you just get that little posterior tilt and if you think about lifting the breastbone in that direction. If you do both of these things together you should notice a substantial change in the way that your lumbar pelvic hip complex feels, get yourself in front of a mirror, put yourself on video, watch yourself doing these techniques. If you can see that these deficiencies are popping up, it just means that you need to make adjustments.
Key point is to get yourself into these new positions, feel the muscle activity, feel the fatigue and once you feel that fatigue the brain will now associate a new neural muscular pattern. That new neural muscular pattern will change your biomechanics forever and you won’t end up with that anterior pelvic tilt anymore. You’re probably have to worry about some other imbalances later on down the road.
I do hope that you guys found this video to be useful for correcting that anterior pelvic tilt or that hyper low doses. It’s very effective, these techniques are still somewhat isolated. We still got to look at the global structure but this should definitely send you along your way and help you resolve these deficiencies on your body. Until next time, this is Naudi Aguilar and Functional Patterns is reminding you to train intentionally and not habitually.