Do you have an Anterior Pelvic Tilt? Watch this video!
Do you have an Anterior Pelvic Tilt? Watch this video!
Here's a basic, but very effective strategy to help you tackle an anterior pelvic tilt. Myofascial release on this area will help improve the mobility of your femur to help give you better gluteal function, inevitably leading to better balance in the lumbo pelvic hip complex.
Hello, and welcome to yet another day of 30 day myofascial release challenge. Today I'm going to be emphasizing yet another muscle that tends to get really, really tight on people oftenly ignored and many people seem to be concerned with, with something specifically like an anterior pelvic tilt.
And I'm going to show you guys how to attack an anterior pelvic tilt with the release of this specific section of this muscle. So it's important that you consider that anterior tilt, oftentimes, people will consider that to be a hip flexor restriction. And it is, but we got to be very, very precise on what areas we're actually releasing, because sometimes we may release a muscle that has nothing to do with an anterior tilt.
If we think about the way muscles function and where they pull from. Sometimes a hip flexor does not a hip flexor may do hip flexion, but it may not actually manipulate the pelvis, I can't get too deep into the specifics of that because it gets really, really dense. But you guys just have to take my word for it for the time being, but I'll be explaining it as I go along.
So most the time, the common way that we usually addressed the hip flexor is usually by releasing the belly of the quadricep, which can be advantageous, it can help if you start releasing right here, this, this front portion of the thigh. However, though, if you think about the line of tension of what's actually pulling the pelvis downward, we have to think at the origin of that pole coming down where it doesn't come from the belly of the muscle, it actually is going to come proximal to the knee joint.
So if you could just imagine a string of tissues, pulling down this way, pulling down like this, that's what's going to bring the asis downward into that anterior pelvic tilt, okay? So is this lengthens, right? If the tissues from the knee joint, pull my pelvis down this way, that's what lengthens the fibers of the of the rectus femoris, which is what we're going to be releasing.
But if we think about what's going to influence the anterior pelvic tilt, it's going to be the lower fibers that are pulling down from here. Okay, so you guys can just imagine that that's what's pulling you into an anterior pelvic tilt. So if we're going to talk about specific locations that you want to release, in order to correct that anterior pelvic tilt, we this is probably going to be one of those areas.
Now we can also think about the same thing in regards to the soul as what areas of the soul asked me to be manipulated. The iliac is the tensor fascia Lata, what spectrums of those tissues actually need to be released, I'm not going to get into that, we're just gonna be focusing on this one release right here will be of great importance. So all we're going to do, again, going back to trusting the cross ball, and to be laying down face down here, and I'm gonna let my body fall right there proximal to the knee joint gates gonna be nice and close to the knee.
I don't want to just allow gravity to do its thing here. Now, if I really want to expose the fibers there, I'm going to do this very slowly, not fast, because if you go fast, the tissues of tissue don't seem to penetrate inward, the crossbar won't penetrate into the tissues seemingly well enough. So what I want you guys to do is go in super slow motion cueing somewhat of an activation of your hamstring, kind of like you can do this with your bicep, try doing the same thing with your hamstring.
And you're gonna see a slowly bring that he'll order but you can also put a band behind you, my boy, William Menzies from from London, he want to put up with a pretty cool idea where you put a band behind your hamstring. Or it could have been another guy, another guy, if he's on Instagram, he does some pretty cool stuff, too. But I'm not sure where I could have gotten this idea from, but you can even put a band behind your your ankle and have it pulling it that way. And that can give you a little bit more of an active component.
But if you just go super slow motion, you can still get quite a bit of an effective release. And again, the point is just getting right off of where that kneecap is. You could even maybe do some release on the patellar tendon. Some people say it's good, some people say it's not so good, but I think it's could be good too. But this area right here will orient a lot of that line of pool.
Okay, so there is yet another release, just think that's where the line of whole, depending on your distortion, that's typically where the line of code is going to be, if you're thinking about creating an anterior pelvic tilt with your rectus femoris. If you have problems with your knees, if you have problems with your lower back in general, you have a stiff lower back. This biomechanically will influence those pains that are typically there.
And I mean, of course, there's a difference between chronic and acute pain, which is kind of in all the all the topic of conversation right now. But based upon what we do with functional batteries, we tend to fix people biomechanically with their chronic conditions. So if you are chronically tight in these areas that's pulling your pelvis like this and you are tight. Constantly, that automatically that's going to potentially lead to a chronic condition of dysfunction that could eventually lead you to end up having pain.
So getting in here and breaking that stuff up will enable that as is going to drift back a little bit more and give you probably a little bit better function of the glute max on that function of extension. Okay, hope you guys enjoyed that and I will see you guys take care