Pelvic Position in Exercise
Embarking on a fitness journey is an empowering decision but injuries and setbacks can often derail progress. While many attribute workout-related injuries to improper exercise execution or starting with weight that is too heavy, the often-overlooked culprit might be your posture and pelvic position. Working out in optimal alignment not only enhances the effectiveness of exercises but also prevents muscle imbalances that can lead to injuries. In this post, we'll explore the significance of maintaining good posture and pelvic alignment during workouts and provide practical tips to address and correct imbalances.
The Foundation of Proper Form
Before starting your exercise routine, take a moment to stand tall with intention. It can be helpful to stand sideways at your bathroom mirror and do some minor adjustments.
Make sure that you are standing nice and tall through your neck.
Bring your chin in just a bit.
Roll your shoulders back just enough that you feel your core engage.
Bring your rib cage down in front - but don’t let your shoulders roll forward when you do this. The tension that you create by keeping your shoulders rolled back while keeping your rib cage down in front will help to strengthen your core.
Lastly roll your pelvis forward and backward to see what feels best - in which position is it just a little easier to keep your shoulders and your rib cage in proper form, and do you feel anything adjust for the better through your hip, knee or foot?
Establishing good posture involves aligning your neck, chin, shoulders, and rib cage over your pelvis. This sets the stage for a workout where muscles are engaged appropriately and imbalances are less likely to occur.
The pelvic region is a common source of imbalances, affecting the floor of your core and torso. Pay attention to how the adjustments that you made affect your knees, feet, and the overall feeling of strength and connection throughout your body.
Detecting Pelvic Hikes
To identify potential pelvic imbalances, check for signs such as one hip always feeling tighter, if you have a tendency to consistently "sit" into one hip while standing, or if you always cross your legs in the same direction. Make the intentional adjustments above and try to distribute weight evenly and engage both glutes as you are standing in one place, if that is your issue. It can be helpful to test out the new stance in your more mindless habits like brushing your teeth or when you are in the shower.
At the beginning of making these adjustments you can spend just a few minutes each day standing into the opposite side hip or crossing the opposite leg but we want to be mindful that we don’t just transfer the issue to the other side. When you are able to stand evenly through both hips and glutes then you are helping to ensure a more balanced pelvis.
The Fix
If a pelvic hike is detected, incorporating foam rolling into your routine can be beneficial. Roll over the entire hip area, including the glutes, hip flexors, quads, hamstrings, and inner thighs. Focus on areas of tension, breathing through any discomfort. Spend just a few minutes rolling the areas before your workout and make sure to stand in alignment when you workout.
After your workout (or before bed) you can spend a little more time at the tender areas. Focus on your breath and make sure that you don’t hold it as you are rolling over the uncomfortable areas. If you are holding your breath you do not receive the same benefit of foam rolling. Roll off of the uncomfortable area until you get to a place that you can take deep breaths. You can then slowly move toward the more uncomfortable areas again but only as far as being able to take deep breaths still. You will slowly work toward the tender area and it will feel much better.
Incorporating a whole body stretching routine or yoga program can also work wonders for correcting imbalances. Whether you are at the gym, doing a home workout, stretch routine or yoga program, focus on your posture and alignment throughout the exercise and you will be helping to make the adjustments to last throughout the day.
Seeking the guidance of a pelvic floor physical therapist or a trainer experienced in corrective exercise to ensure proper identification and resolution of pelvic issues can be a great place to start, as well!
Conclusion
Achieving and maintaining proper posture and pelvic alignment is a crucial aspect of injury prevention and optimizing workout effectiveness. Regular self-assessment, mindfulness during exercises, and targeted interventions such as foam rolling can contribute to a strong and balanced foundation. Pelvic imbalances can be a very common occurrence but with the right tools and guidance, adjustments can be made for a healthier and more aligned body, helping you to stay active for years to come!
