Pelvic control and core stabilization is, in my opinion, the most important movement to master before, well, really doing anything. Core stability is the base of any good movement pattern, as well as helps your body use the correct muscles to complete the movements you are practicing. It may seem like a simple move, but when you add in flexion, extension and rotation at the hip plus anything dynamic or complex it can become quite tricky to keep activated.
Part 1: Neutralizing the spine. You first need to learn what the pelvic roll is and what a neutral spine means. Once you can move your pelvis through ROM in the saggital plane, you will be able to work on finding the correct position in all movement patterns.
THE FIRST STEP IS IN THE SUPINE POSITION ON YOUR BACK. Bend your knees to be able to work through more ROM. Start with pulling the front of the pelvis up towards your ribs as you squeeze your glutes. This is called Posterior Tilt in Picture 1. The front of the pelvis rolls up towards the ribs, and the back of the pelvis rolls down. Picture 2 is Anterior Pelvic tilt where the front of your pelvis rolls forward, butt pushes out and causes an arch in the low back. Picture 3 is neutral spine, the sweet spot between the tilts. The lower and internal abdominals are engaged and pulled slightly toward the spine. The low back is flat and the spine is stable and safe from overcompensation. Here is where you want to be. Always.
THE SECOND STEP IS THE QUADRUPED POSITION ON ALL FOURS. Try to keep the focus on the low back and pelvis area not much into the thoracic (middle) or cervical (upper) spine. This will help with overall posture as well as strictly practicing pelvic tilts without other compensation.
THE THIRD STEP IS STANDING WITH ARMS OVERHEAD. This is the hardest position for most people. Especially if they don’t have very good overhead motion, they add extra anterior tilt so it brings their upper back further backwards and allows the arms to move further back over the head. This position will definitely put the low back at risk by putting a lot of compression on the spine without proper stability from the core muscles and proper pelvic positioning. You can also practice this position lying in the supine position with arms overhead.
Spend some time working through your pelvic tilts. Once you can identify the neutral position then practice holding that, breathing through the hold, then adding movement. Just practicing this position throughout the day will help relieve low back pain, strengthen your core, and start to keep you safe from back injuries.
Stay tuned for more pictures, videos and information on how to stay engaged while adding weight and complex movements.