myosesh Musculoskeletal post Is your pelvis tilting or your lumbar lordotic? This is what you need to do

Is your pelvis tilting or your lumbar lordotic? This is what you need to do

This term means that pelvis tils forward, hip sticks out and lumbar spine (lower back) curvature increases.

Assessment

 · Have them a standing position

 · Palpate ASIS (Anterior Superior Iliac Spine) and PSIS (Posterior Superior Iliac Spine)

 · Compare both heights from the side

*It is normal Pelvis tilts forward slightly (5-10degrees)

*You may see a sticking out hip, lumbar lordosis and the abdomen sticks out with anterior pelvic tilt.

*If you think a sticking out hip is attractive or sexy, it might be but not good for your posture.

Aetiology

  • Prolonged standing with lean forward
  • Prolonged sitting or driving
  • Muscles get tight which attaches to pelvis bone

Muscles get tight and bring pelvis anteriorly

  • Rectus Femoris
  • Tensor Fascia Latae (TFL)
  • Iliopsoas
  • Longissimus lumborum
  • Iliocostalis Lumborum
  • Quadratus Lumborum
  • Latissimus dorsi
  • Anterior fibre of hip adductors

       Muscles that need to be worked on(strengthened)

  • Hamstrings
  • Adductors (especially magnus)
  • Gluteus muscles
  • Abdominals

       *These muscles help pelvis pull posteriorly

Treatment

  1. Release the muscles tightness

To release the muscle tightness, you can

  • See a practitioner
  • Use a spiky ball and foam roller

       *Make sure that you loosen up tight muscles before stretching as tight muscle does not want to be lengthened and can produce some pain.

  • Stretch the tight muscles and strengthen the weak muscles
  • Hip flexor stretch

One leg is forward and the other is behind the body and bend front leg (lunge)

·Tilt the pelvis posteriorly

·Keep putting your weight on the front leg

·Lean your body away from the side you want to stretch (If you stretch left hip flexor, lean your body to right), and go as far as you can

· Hold it there for 30 seconds and repeat 2-3 times

  • Quads Stretch: this can be done in standing, lying down and side lying (my favourite)

·Bend the knee and grab the ankle with same side of hand

· Keep the pelvis posteriorly and the knee in line with the sternum(chest bone)

· Bring the knee backwards if you can and hold it there for 30 secs

  • Adductor magnus stretch: this can be done either sitting or lie down

· Make a figure four with legs (put out side of the ankle on the other isde of thigh)

· Bring it to as close to your body as possible

· You should feel stretching inside and back of your leg

· Hold it where you feel stretch for 30secs and repeat 2-3 times

  • Quadratus Lumborum stretch: this can be done by either seated or standing

· Standing version: Grab something like a pole or wall

· Bend your body sideways and bring the legs away from your hand that is holding something

· You should feel stretching the opposite side of lower back muscle

· Keep it there for 30 secs and repeat 2-3 times

·Seated version: sit on the chair or the floor.

·Put your arm straight and next to the ear, the other side is on the chair or the floor to support your body

· Bend the body sideways towards the side you are supporting your body

· Make sure your hip is not in the air

·Keep it for 30 secs and repeat 2-3 times

  • Strengthen weak muscles
  • Hamstrings: Hip extension with a band

·Put a band around the ankle and the other side should be placed something heavy that does not move

· Simply bring your leg backwards either knees straight or knees bent

·Control the movements when bring your leg forward or straighten your knee

··Can be done slow move which is 3-4 secs to pull and 5-6 secs to bring it back

· Repeat this 8-12 reps and 2-3 sets

  • Gluts: Bridge

·Lie down on the back and bend the knees

· Just lift up the hip (make sure gluts muscles are firing up not hamstrings)

· This can be modified to high intensity which is one leg is in the air and support your weight with one leg.

· Keep this for 30 secs or repeat this move 10-20 reps and 2-3 sets

  • Adductors

· Put a band around medial side of the ankle and the other side should be placed something heavy that does not move

·Simply pull your ankle towards the other side of the leg

· Control your movement when bring back your leg away from the other leg

· Can be done slow move which is 3-4 secs to pull and 5-6 secs to bring it back

· Repeat this 8-12 reps and 2-3 sets

  • Abdominals: Dead bugs and dead bugs sit up

·Dead bugs

· Lie on your back, arms straight up and knees bent

· Push down to make no space between your back and the floor with using abdominal muscle

· Maintain this position, you straighten the one leg (bring it to lower)

· As the side comes back to 90 degrees, the other side starts moving

· Dead bugs sit up

·Lie on your back, arms straight up and knees bent

· Push down to make no space between your back and the floor with using abdominal muscle

·From this position, just sit up as high as you can

·Repeat this 10-30 times and do 2-3reps

  • Treatment for soft tissue therapist

*These are just examples that can be done at home

If you are interested in more stretches and exercises, I can teach you more!

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