Every girl needs to read this and learn awareness of her body alignment and function. We are undoubtedly living in an era of the booty ~ Made famous by the likes of natural booty queen J-Lo and recent media influx of Kim Kardashians derrière ?
Now I am not saying that there is anything wrong with girls working on developing Glute strength and toning their tush, in fact, the Glutes play a key role in postural stability and functional strength, both in activities of daily living, sporting and recreational activities. Developing correct stabilizer strength is incredibly important and has an important outcome, enhancing our stability, alignment and function. Many girls however are being led astray, falling subject to poor postural adaptations and misalignment of their hip joint, to create an “ILLUSION” of more developed/higher Glutes! Arching your lower back excessively and dropping your hips forwards will not get you a stronger better booty ….. It will eventually wreck havoc on your skeletal system and cause you injury and pain!
A healthy hip is paramount for efficient, pain free movement! Activities such as prolonged sitting, and walking with an anteriorly rotated pelvis can lead to shortening of the hip Flexors (Ilio-psoas: The connecting muscle from the Femur to the hip and lumbar spine). Short Hip Flexors pull on the Femur from one end and the Lumbar spine from the other, causing the hip to rotate forwards and increase extension of the lumbar vertebrae. Over a period of time this can also lead to internal rotation of the femur, increased rotation of the tibia, causing greater torque forces on both the knees and feet.
So what happens in an anterior pelvic tilt (Right photo)? The pelvis rotates in a forward direction along the axis of the hip sockets, in conjunction with lumbar spine extension. The deep abdominal muscles are not active and switch OFF in this position. Remember that the deep abdominal corset is your stabilizer for the lumbar spine so this position spells spinal disaster … The weight of the upper body falls onto the vertebrae and pelvis, rather than being supported by the torso ??
Potentially this can lead to Lumbar spine pain and dysfunction, Hip pain and dysfunction, Knee pain and dysfunction, Foot pain and dysfunction. A normal pelvic tilt between your ASIS and PSIS ranges between 1-2 finger breaths (ask your Physiotherspist/Physical therapist to measure your alignment and assess your biomechanics). SMART training is everything!!!!!
?? A great way to think of your pelvis is to visualize it as a bucket, with your bucket full of water. When you walk and perform activities you want to try not to spill any of your water out of your bucket!