Yes, I am laughing as I title this blog--I take my work seriously but I also value a sense of humor. Life is much more enjoyable when we laugh. Anyone who knows me realizes I spend a lot of time assessing the position and alignment of multiple pelvis' each week. I honestly have to make it a point to make eye contact with clients' as my Pilates radar automatically scans to the center of their body.
The muscles that constitute the core are those that attach to the ribcage and the pelvis. Much of our posture is built upon the position of the pelvis. Just ask a 9 month pregnant woman how much her posture changes as abdominal muscles weaken and lengthen, hip flexors shorten, and the arch in the small of the back becomes exaggerated. This imbalance can cause considerable back pain. This could also be true in the case of the "beer gut," the expanding center places a stress and pull on the spine which is accompanied by a shift in the position of the pelvis. We call this position of the pelvis an anterior tilt which can contribute to back pain. A healthy back depends on proper function in the pelvis and hips. Power is generally generated at the hips for most athletes and not the back. In training and conditioning it is important to build extensive spine stability (all 4's bird-dog, supine toe touches, side bridge)prior to the multiple progressions used in building hip power (i.e. squats, lunges, one-legged squats) in order to decrease risk of back strain and pain which may occur from a weak back and tight strong hip flexors (psoas). Often we may need to back-track in our training as certain muscles groups have become dominant and smaller stabilizing muscles become underutilized and perhaps dormant. Pilates does a great job at training the core through first creating stability in the pelvis via a core connection--the abdominal bracing technique. In addition the use of the adductors (inner thighs) also creates stability through the lower portion of the pelvis. A neutral pelvis position decreases strain through the low back.
To find this position I typically have clients lie down on the mat, knees bent and feet flat, relax, allow the back to rest on the floor so that the rib cage is dropped with the lower ribs released to the floor as well. Rock the pelvis into a tucked position (posterior tilt), notice the low back space closes. Release and then reverse the motion so that there is a small arch to the back (anterior tilt). To be neutral, you want to be in between these positions with the lower abs flat and a slight, natural curve of the lower spine. Your transverse abdominis becomes the glue to hold this position intact. Maintaining neutral spine is an abdominal exercise! It takes a steady contraction of the core muscles to maintain this position, particularly as you walk, run, and lift. Over time this position will become more automatic as your abdominal muscles become stronger.
This is the tip of the iceberg regarding your pelvis...but please don't hold your breath as you wait for more details. Breathe... Be long, be strong!
The muscles that constitute the core are those that attach to the ribcage and the pelvis. Much of our posture is built upon the position of the pelvis. Just ask a 9 month pregnant woman how much her posture changes as abdominal muscles weaken and lengthen, hip flexors shorten, and the arch in the small of the back becomes exaggerated. This imbalance can cause considerable back pain. This could also be true in the case of the "beer gut," the expanding center places a stress and pull on the spine which is accompanied by a shift in the position of the pelvis. We call this position of the pelvis an anterior tilt which can contribute to back pain. A healthy back depends on proper function in the pelvis and hips. Power is generally generated at the hips for most athletes and not the back. In training and conditioning it is important to build extensive spine stability (all 4's bird-dog, supine toe touches, side bridge)prior to the multiple progressions used in building hip power (i.e. squats, lunges, one-legged squats) in order to decrease risk of back strain and pain which may occur from a weak back and tight strong hip flexors (psoas). Often we may need to back-track in our training as certain muscles groups have become dominant and smaller stabilizing muscles become underutilized and perhaps dormant. Pilates does a great job at training the core through first creating stability in the pelvis via a core connection--the abdominal bracing technique. In addition the use of the adductors (inner thighs) also creates stability through the lower portion of the pelvis. A neutral pelvis position decreases strain through the low back.
To find this position I typically have clients lie down on the mat, knees bent and feet flat, relax, allow the back to rest on the floor so that the rib cage is dropped with the lower ribs released to the floor as well. Rock the pelvis into a tucked position (posterior tilt), notice the low back space closes. Release and then reverse the motion so that there is a small arch to the back (anterior tilt). To be neutral, you want to be in between these positions with the lower abs flat and a slight, natural curve of the lower spine. Your transverse abdominis becomes the glue to hold this position intact. Maintaining neutral spine is an abdominal exercise! It takes a steady contraction of the core muscles to maintain this position, particularly as you walk, run, and lift. Over time this position will become more automatic as your abdominal muscles become stronger.
This is the tip of the iceberg regarding your pelvis...but please don't hold your breath as you wait for more details. Breathe... Be long, be strong!