What is a Pelvic tilt?
Pelvic tilt is the positioning of the pelvis in relation to the rest of the body. Your pelvis forms the bridge between your upper and lower body. If your pelvis is out of position or alignment, i.e., the top of the hips is either tilted backwards or forwards, it means that there is a muscle imbalance. Having an exaggerated tilt one way or another is a common contributor to lack of mobility, stability, posture, and motor control. This can lead to many other disruptions in the body’s kinetic chain.
Many muscles attach to the lower spine, rib cage and the pelvis. Muscles like the hip flexors and hip extensors and can cause other pelvic muscles to tense up like the psoas major, rectus femoris, and quadratus lumborum. These muscles affect the lower back and can contribute to either good or poor posture.
Another issue is pelvic floor dysfunction, which involves an inability of the pelvic floor muscles to correctly relax and co-ordinate the pelvic floor muscles to have a bowel movement. Symptoms include constipation, straining to defecate, having urine or stool leakages and experiencing the need to urinate frequently. The function of the pelvic floor muscles provide support for the rectum, urethra, prostate & vagina and balanced development of the muscle groups of the pelvic complex is fundamental in core stability.
It is important for Pilates Instructors and Fitness Instructors to implement corrective exercise into a client’s program to create a more durable body and to fix movement dysfunctions. Corrective exercise can also help to improve performance or restore performance and reduce the risk of injury.
What are the types of pelvic tilts?
The 3 most common types of pelvic tilts are an anterior, posterior, and lateral tilts of the pelvis. The position of a clients’ pelvic tilt needs to be observed and viewed correctly.
What is an Anterior Pelvic Tilt?
An anterior pelvic tilt is when the front of the pelvis rotates forward and the back of the pelvis rises. It could be as a result of someone being inactive or from sitting too much. Excessive sitting causes hip flexors to tighten and the hip extensors to lengthen, causing a change in the position of the pelvis. This is also commonly seen in pregnancy. An anterior pelvic tilt is also referred to as hyper lumbar lordosis, meaning an increased anterior lumbar curve. This posture is frequently associated with long and weak abdominals, tight hip flexors, tight back extensors and long and weak hamstrings and glutes.
- What is a Posterior Pelvic Tilt?A posterior pelvic tilt is where the front of the pelvis tilts up and back, i.e., rises up and the bottom of the pelvis drops and rotates in under the body. This creates a flat back posture which involves a decrease in the normal degree of curvature in the lumbar spine. Hip flexors are long and weak, low back extensors are weak, and the hamstrings, glutes, and rectus abdominus are tight and short.
- What is a Lateral Pelvic Tilt?A lateral pelvic tilt is when the pelvis shifts to a side so that the one hip is higher than the other. This leads to muscle imbalances throughout the body. A lateral pelvic tilt can result from an imbalance between the Quadratus Lumborum, Adductors and Glute Medius muscles. Other muscles that could be involved are the obliques and TFL (Tensor Fasciae Latae).
The pelvis will hike to the side of the weak glute medius, tight quadratus lumborum and tight adductors. The pelvis will drop to the side of the tight glute medius, weak quadratus lumborum and weak or long adductors. The body will naturally tend to stand on the stronger leg and away from the weaker leg, causing the pelvis to hike on the stronger side.
What is the importance of a corrective program for these and other Faulty Posture Patterns?
Designing programs to improve body alignment and posture is crucial for rehabilitation and performance. The goal of corrective exercise is to enhance the general well-being of an individual by improving functional movement and reducing pain.
A key component in developing correct alignment and mechanics is the strong abdominal muscles and strong back muscles. Two muscles that have been singled out by research as having the most profound affect on stabilization and the prevention of back pain, are the Transversus Abdominus and the Multifidus.
A very important element in the process of developing correct alignment is flexibility. A lack of flexibility will not allow ideal alignment for the recruitment of the correct muscle groups and can lead to abnormal stress on structures and pain.
How do I design a corrective exercise program for faulty postures?
The Pilates Dynamics’ Posture Theory & Application to Pilates Exercises course coming up on the 21st of August 2021, will assist you in learning how to identify and correct the most common faulty postures and dysfunctions that you are likely to see in a wide range of clients. Pilates Instructors and Personal Trainers will benefit from this educational course by learning how a postural assessment and analysis, and a well-designed program can help mitigate the negative effects of our environment and how to use it a s a tool to choose appropriate exercises with modifications to make the exercise easier and more challenging. This course provides and in-depth look at posture and how to teach your clients to function more ergonomically and without discomfort.
It is important to understand that the information provided in this course is for general educational purposes only and is not to provide a diagnosis or to substitute consultation with a healthcare practitioner regarding specific medical conditions.