Correcting Pelvic Tilt and Muscle Imbalances

And then we do typically we'll do what we call backloaded structural balance. So this is where we do a lot of unilateral stuff. Most of the stuff is training in the length and ranges. We'll use stretching in the workout. We've got kind of a concept of if we look at things that are too tight, we need to loosen those up, and then we need to strengthen them in their new range of motion. So let's say somebody with massive anterior pelvic tilt, and we find that the rect fem is pulling too much and the hamstrings are too much length and it's jamming the lower back, and we start looking for things like that. We might actually stretch the quad and then do a weight of mobility movement. So it might be a couch stretch into a split squat or a lunge stretch into a Bulgarian or something like that. And then looking at the hamstring, well, it's already in a state of stretch, but so it's going to be long and weak. So we put it in a lengthened position and strengthen it there with an isometric position. And then we put them in a fully shortened position. So we might do a Geronda leg curl or like a TRX leg curl or something like that in order to get the hamstring to start to shorten more. so it pulls their hip back in the right position and relieves the lower back yeah and i often will throw in just on top of that just the kind of synergistic relationship between hamstring obviously pulling posterior and the abdominals pulling posterior as well as far yeah so most of the time i find people can't get into a posterior pelvic tilt one hamstring is obviously weak at all lengths and typically the rectus as well because because of that default anterior pelvic tilt. And yeah, those two things are just,

Sometimes even with just doing a glute bridge, but pulling into the posterior pelvic tilt seems to be a good way to teach people kind of positional control. Yeah, and thinking about when people do glute bridges, unless they're instructed correctly, they just basically raise the hips. They don't think about, okay, you've got all these muscles that are creating a force couple. So it's not just about, I tell people to think about their ass cheeks like two corkscrews and you want to try to screw them up. but then you also want to try to pull your the the asis towards the ribs right we've got to learn how to get the lower rectus abdominus and the obliques to create posterior tilt it's not just about the butt it's about the butt's relationship with everything else so what what i'll tell guys is just just try to take your dick to your chin right that's what you're trying to do and in order to do that you're going to have to pull with your abs and when i tell it's more metaphorically imagine you had a penis and you're trying to lift the towel with your penis because they've all been with somebody if they're straight they've all been with a dude who's gotten a boner and put a towel or a hat on his dick and lifted it up and down made a joke about it kind of a universal thing right but yeah i think that's that's amazingly useful because i mean from my experience 75 of the population has an excessive anterior pelvic tilt and has no idea how to fix it and i think it's it's you know mindlessly going after hamstring contraction without acknowledging lengthening shortened positioning honestly going after goo contraction without acknowledging the additional function as well as hip extension in ultimately anterior pelvic tilt or posterior pelvic tilt and external rotation. So incorporating all those functions into those exercises is what ultimately makes it a useful intervention, right? People just bang their head against the wall and go, I can't or I'm tight or don't understand the intricacies of like the simple intricacies, right? And that's, I think, what we kind of, where we kind of meet is like, it's so simple, but nobody's talking about it, or very few people are talking about it. And it's like, it's the, what the, what the trainer and coach needs to understand is they need to understand a very complex manner, but then they need to be able to simplify the cues and what they give to the client. Because the client doesn't need to know all the different muscles and their relationships in this stuff. What's that? Or do they care? No, they care. they just need no application so the coaches need to know this much in order to teach the client this much right the problem is people don't know this much they only know this much and um that that creates a big issue because people don't have a good um a lot of trainers don't have a good knowledge base of applied anatomy and what happens when a joint rotates and how that how you create that rotation how you create force coupling between everything and what happens when you put a muscle in a different position and muscles don't act the same in every joint position they switch roles and they switch you know some things become prime movers and stabilizers or fixers and everything changes depending on where you're at in the movement and that from exercise selection that makes a big difference huge difference