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supreme
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If you have a an ant. tilt. you have to determine the cause:
Is it weak spinal erectors and or hams, weak lower rectus, tight quadratus, tight hip flexors or a combination?
The best way to look at it is to stretch what is tight & strengthen what is weak- hence the need for an asessment
for the average person it ususall means lots of posterior kinetic chain work, stretching the hip flexors, strengthening the TVA, lower rectus and internal obliques = the IO actually are considered lower abdominal muscles for they contribute up to 10 degrees of posterior rotation of the pelvis helping to offset an ant. tilt and avoiding full range abdominal flexion involving the hip flexors until any imbalance is corrected (later full range work can be added back)
The pelvic tilt exercise & lower abdominal progression are key with daily stretching of tight hip flexors (you need to det, if your 1 or 2 joint hip flexors are tight) - this will help reduce the ant. tilt
static stretching should only be done until tightness is eliminated and not before competition or heavy workouts for it will weaken muscle contraction and decrease force production due to GTO inhibition
Squatting in an ant. tilt increases the curve of the lumbar spine resulting in shear forces at L4/L5 & L5/S1 - the 2 most common sites of injury to the lumbar spine. Also, especially for women -if the pelvis is rotated forward, the knees automatically internally rotate resulting in a pronation distortion syndrome and further problems.
Is it weak spinal erectors and or hams, weak lower rectus, tight quadratus, tight hip flexors or a combination?
The best way to look at it is to stretch what is tight & strengthen what is weak- hence the need for an asessment
for the average person it ususall means lots of posterior kinetic chain work, stretching the hip flexors, strengthening the TVA, lower rectus and internal obliques = the IO actually are considered lower abdominal muscles for they contribute up to 10 degrees of posterior rotation of the pelvis helping to offset an ant. tilt and avoiding full range abdominal flexion involving the hip flexors until any imbalance is corrected (later full range work can be added back)
The pelvic tilt exercise & lower abdominal progression are key with daily stretching of tight hip flexors (you need to det, if your 1 or 2 joint hip flexors are tight) - this will help reduce the ant. tilt
static stretching should only be done until tightness is eliminated and not before competition or heavy workouts for it will weaken muscle contraction and decrease force production due to GTO inhibition
Squatting in an ant. tilt increases the curve of the lumbar spine resulting in shear forces at L4/L5 & L5/S1 - the 2 most common sites of injury to the lumbar spine. Also, especially for women -if the pelvis is rotated forward, the knees automatically internally rotate resulting in a pronation distortion syndrome and further problems.
