Lateral Pelvic Tilt and TIGHT PSOAS Exercises - 4-Step Progression
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11 ماه پیش
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Lateral Pelvic Tilt and TIGHT PSOAS Exercises - 4-Step Progression
The psoas muscle gets a lot of negative attention. And in some ways, for good reason.
When this muscle is tight, short and toned up, it can limit movement and screw up posture.
One of the most common findings in a lateral pelvic tilt is a tight psoas muscle.
When this muscle is too short and tight, it can keep us stuck in certain positions of the spine and pelvis.
The actions of the muscle are extension, rotation to the opposite side, as well as lateral flexion. This muscle indirectly tilts the pelvis in combination with the iliacus muscle.
If we want to inhibit this muscle and access the movement options that are lost as a result of it being too tight, we simply have to design an exercise progression that helps us to recapture an eccentric position, while picking up the stabilizing function on the contralateral side.
In this video, we go through a 4-step exercise progression that can help address lateral pelvic tilt. We start on the ground, working away from a 90 degree position of hip flexion, where lateral pelvic tilt will be the hardest to control.
We then work towards that 90 degree position.
We then repeat this progression in standing, working from a more hip extension biased position to a more hip flexion biased position.
Ultimately, we need to load this side in a more "open" or expanded position, giving the body a new strategy for force production.
00:00 - Intro
00:26 - Lateral Pelvic Tilt
01:04 - Why does it happen?
01:15 - The role of the psoas
01:32 - Positions of the spine & pelvis
02:00 - Exercise 1 - Side-lying un-hiked propulsion
03:43 - Exercise 2 - 90-90 un-hiked propulsion
05:25 - Exercise 3 - Standing un-hiked propulsion
07:05 - Exercise 4 - 1/2 Kneeling un-hiked propulsion
08:32 - Join Total Body Restoration
Take the Breathwork Breakthrough 7-Day Challenge - https://breathworkbreakthrough.chapli...
Lateral Pelvic Tilt and TIGHT PSOAS Exercises - 4-Step Progression
The psoas muscle gets a lot of negative attention. And in some ways, for good reason.
When this muscle is tight, short and toned up, it can limit movement and screw up posture.
One of the most common findings in a lateral pelvic tilt is a tight psoas muscle.
When this muscle is too short and tight, it can keep us stuck in certain positions of the spine and pelvis.
The actions of the muscle are extension, rotation to the opposite side, as well as lateral flexion. This muscle indirectly tilts the pelvis in combination with the iliacus muscle.
If we want to inhibit this muscle and access the movement options that are lost as a result of it being too tight, we simply have to design an exercise progression that helps us to recapture an eccentric position, while picking up the stabilizing function on the contralateral side.
In this video, we go through a 4-step exercise progression that can help address lateral pelvic tilt. We start on the ground, working away from a 90 degree position of hip flexion, where lateral pelvic tilt will be the hardest to control.
We then work towards that 90 degree position.
We then repeat this progression in standing, working from a more hip extension biased position to a more hip flexion biased position.
Ultimately, we need to load this side in a more "open" or expanded position, giving the body a new strategy for force production.
00:00 - Intro
00:26 - Lateral Pelvic Tilt
01:04 - Why does it happen?
01:15 - The role of the psoas
01:32 - Positions of the spine & pelvis
02:00 - Exercise 1 - Side-lying un-hiked propulsion
03:43 - Exercise 2 - 90-90 un-hiked propulsion
05:25 - Exercise 3 - Standing un-hiked propulsion
07:05 - Exercise 4 - 1/2 Kneeling un-hiked propulsion
08:32 - Join Total Body Restoration
11 ماه پیش
در تاریخ 1402/06/02 منتشر شده
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