The movement and consequent function of the pelvis plays a big role in your ability to have correct posture when exercising and performing every day activities. Getting your pelvis moving correctly will have a big influence over your ability to lift, your injury risk, your health, and the way you look. Correct pelvic posture is important, make sure you get yours right.
The two movements we are concerned with are the Anterior Tilt, and the Posterior Tilt. With muscles imbalances the pelvis will tilt into either one of these directions.
-The anterior tilt is when the pelvis is tilted to the front. Consequently you are creating a massive lordosis in your lower back, arching it out.
-The posterior tilt is when your pelvis is tilted to the back, and your lower back is flattening out.
Both of these pelvis abnormalities have implications. They come about through flawed posture throughout the day, bad lifting technique and repetitive movements. Basically, if you are doing something over and over, putting repetitive strain on your body, it will adapt.
When you have an anterior tilt your glutes are in a bad position and won’t fire as well. As a consequence your hamstrings and groins can become overworked. You can also put extensive stress through your lower back, as you are trying to produce hip extension, but your glutes can’t do it.
If you are in a constant posterior tilt, your lower back is always flattened out. This results in constant lumbar flexion, which isn’t great for your lower back, especially when lifting. The main problems and pain that is experienced from both these tilts is in the lower back. Excessive strain is put through it either way. For further information on bulging disc treatment check out the article I wrote.
Muscles Affecting the Hip
This picture illustrates how the anterior and posterior muscles can pull and affect the hip positioning. The table below lists which of these muscles are tight and which are loose in each case.
What’s Tight and What’s Loose?
Look out for Part 2, where you will learn how to treat both posterior and anterior tilts.