Modern day has us sitting in chairs from before we can walk. Because of this, tight hip flexors and an elongated gluteal complex are common in our society, and result in anterior tilt of the pelvis. The common thread of low back pain in most adults is linked to anterior pelvic tilt. In class you will often hear me ask you to put your hips in posterior tilt. Though posterior tilt will limit the range of motion in a movement (see forward bend below as an example) it is a very helpful exercise to employ in order to develop a strong core and stable lumbar region.
Through proper training of the pelvic tilt (ie: full range of motion with cat cow or glute bridge hip extension to start) balance can be restored.
These cues may sound familiar:
“Pull your hip points up to protect your back”.
“Tuck your tailbone towards your heels”.
“Pull your belly button towards your spine to soften the curve in the back.”
The position of your pelvis is critical in long term back health and is an indicator of core strength. We have talked about this a lot this month with the push up challenge. A good push up involves a strong and stable core, so the cat cow is a great warm up for a push up.
Developing the proper pelvic tilt has many benefits. To help you better understand lets look at the common position of the pelvis. This week as you move both in and out of class, try to employ the slight posterior tilt of the pelvis. If you are confused as your instructor questions and gain the clarity you need to succeed. Let’s nail this pelvic tilt down before summer so we can put a fine shammy on those abs! Thanks to up4yoga for these great images.
Gumsaba Boot Camp Class schedule Tuesday 3/25/14:
5:30AM Sunrise Danville Womens only class – Coach Briana – Cardio Partner Drill
5:30AM Sunrise Danville Mens only class – Coach Allen
6AM Sunup Walnut Creek Co-Ed class – Coach Matt – TRX Circuit Training
9AM Sunshine Walnut Creek Womens only class – Coach Michelle – TRX Circuit