I don’t understand how the hamstrings are effected when in anterior pelvic tilt: stretched or shortened? In the Neanderthal No More series, it says they are short and overactive, but in the Hips and Force Couples article, it says they are lengthened. Whats the deal?
Hips and force couples by who? Mike Robertson? Check out his hips don’t lie article if that isn’t the one you’re talking about.
In anterior pelvic tilt, your hamstrings are lengthened, quads are short, abs can be short.
Do what Mike outlines in his article and don’t be afraid of hamstring curls.
That pretty much fixed it for me.
Hi,
so hamstring curls can fix the problem as it did yours? I’ve neglected this exercise for ages and have started doing the seated hamstring curls and also the hamstring exercises with the ball. I also stretch my hip flexors, lower back and strengthen the abs and core muscles in the abs.
Thanks
Barbell Step Ups help.
A lot.
[quote]bushidobadboy wrote:
Make sure you stretch the rectus femoris as well as the psoas. You need your back foot elevated for this, to induce knee flexion, since the rec fem crosses both the hip and the knee.
Also, after a couple of weeks of strengthening and stretching, begin to practice conscious ‘cueing’ of upright/standing posture with a neutral pelvic tilt so that over time, it becomes unconscious, i.e. ‘natural’ for you to correct the APT as you go about your activities of daily living. Soon, you will be able to effortlessly hold a neutral pelvis. no matter what your body position, or activity.
All the strong and lengthened muscles in the world are only going to help you attain good posture if you learn to recruit them properly…
Bushy[/quote]
Yeah thanks, I’m trying to become more conscious of holding my pelvis in a neutral position but it’s so darn tough to walk like that and do the things like every day activities, not sure how long it should take to become natural.
what bushido said was spot on, while not yet a doctor of physical therapy (still in school for it) you basically want to stretch your hip flexors,rectus femoris, and lower back extensors, while trying to strengthen your hamstrings and abdominals. ANother thing bushido said which is quite true is the constant realization of having good posture.
Sitting down at a computer desk for 10 hours a day will sabotage any hip flexor stretching you do because imagine the amount of shortening taking place in all that time. Especially if this is done day in and out.
About the stretching and strengthening, seing as how your a T-Nation reading im pretty sure you have all the tools at your disposal, but if not just give me a pm or something, i’ll be glad to help.
[quote]bushidobadboy wrote:
reptile wrote:
bushidobadboy wrote:
Make sure you stretch the rectus femoris as well as the psoas. You need your back foot elevated for this, to induce knee flexion, since the rec fem crosses both the hip and the knee.
Also, after a couple of weeks of strengthening and stretching, begin to practice conscious ‘cueing’ of upright/standing posture with a neutral pelvic tilt so that over time, it becomes unconscious, i.e. ‘natural’ for you to correct the APT as you go about your activities of daily living. Soon, you will be able to effortlessly hold a neutral pelvis. no matter what your body position, or activity.
All the strong and lengthened muscles in the world are only going to help you attain good posture if you learn to recruit them properly…
Bushy
Yeah thanks, I’m trying to become more conscious of holding my pelvis in a neutral position but it’s so darn tough to walk like that and do the things like every day activities, not sure how long it should take to become natural.
The more frequently you practice, the less time it takes for the new motor engrams to develop and ‘hard wire’ themselves into your everyday movement patterns.
Age is also a factor because neuroplasticity declines as we get older.
Things you can use to accelerate and reinforce the process:
physical cues: A couple of pieces of duct tape/gaffer tape placed on your abdomen in an X shape, whilst you co-contract your abs and hold your pelvis in neutral, will remind you by tugging on your skin and hairs, every time you lapse out of position. A little extreme though, lol.
Even just a couple of really short pieces of tape will pull on skin, drawing your attention to that area and reminding you what you should be subconsciously practicing.
Mental cues: Set an alarm to beep every 15 minutes during the day. When it goes off, pause and assess your pelvic position. Now correct it plus tighten your core. Repeat. You can also take every second or third alarm to practice a few quick stretches of the psoas and rec fem as well as fire up the glutes.
Find a picture of some hyperlordotic mofo and stick it up somewhere prominent. Remind yourself what you are trying to leave behind.
Bushy[/quote]
Lol, this is great, I’m sure going to try this when I get home from work. It seems pretty logical and should give me more readiness and keep me alert when my pelvis starts to move into the anterior tilt.
[quote]smatsushima1 wrote:
I don’t understand how the hamstrings are effected when in anterior pelvic tilt: stretched or shortened? In the Neanderthal No More series, it says they are short and overactive, but in the Hips and Force Couples article, it says they are lengthened. Whats the deal?[/quote]
I looked it up and i got it the wrong way around.