Postural Awareness: The Gluteals and Pelvic Positioning

Postural awareness is an important aspect for any athlete and is encouraged by sporting coaches and strength and conditioning coaches alike. Promoting an ideal position throughout activity encourages fluid, efficient movement, this is especially important for pelvic region. Think of the hips and gluteals as the 'powerhouse' of movement, one of their main capabilities is transferral of momentum created throughout the body, a major requirement for many sporting activities. If you have an imbalance causing an incorrect rotation of the pelvis (in the case of this video an exacerbated anterior tilt), power production and stability is compromised with the potential for injury rising.

An anterior rotation of the pelvis may occur due to a number of reasons, generally developing over time and are often the result of prolonged or repetitive movements (e.g. prolonged seated activity). Other reasons for postural imbalances may include:

• Genetic factors, athlete maturation
• Poor positioning/form during exercise or activity
• Poor knowledge and exercise programming
• Deviations in muscle development

The video below demonstrates very simply the ideal pelvic position (neutral), and provides cues and a simple exercise in order to improve an excessive anterior tilt.

Further activities that may alleviate excessive anterior pelvic rotation may include:

• Stretching of the quadriceps/hip flexor muscles, which are generally shortened due to prolonged sitting
• Re-learning corrective muscular cues including gluteal activation (see previous activation exercise or gluteal function videos)
• Re-learning static and dynamic postural positions

Mitch

Postural Awareness: Shoulder Stabilisation During Exercise

The shoulder joint is a complex and easily injured site for most athletes, throughout any exercise involving effort by the shoulders, stabilisation should be of high priority which will aid in maintaining a safe and efficient movement pattern. Shoulder joint stabilisation is achieved by retraction and depression of the scapula (i.e. shoulders drawn back and down with chest out) caused via work of the rotator cuff muscles and other supporting muscles of the shoulder girdle (e.g. trapezius, rhomboids, serratus anterior). Click here for a great video demonstrating visually what the shoulders should look like during stabilised movement.

This process coincides heavily with thoracic extension as discussed in previous blogs, and will eliminate the 'round shouldered' motion many lifters adopt during exercise. Practice of this shoulder positioning should be adhered to throughout most movements involving the upper extremities in an effort to reduce injury risk and gain the most benefits from the exercises undertaken. Below is a good example of how to perform a 'straight arm pull down,' note how the shoulder blades are drawn back and down whilst maintaining the natural curves of the spine.

As always, post any comments or questions below.

Mitch

Postural Awareness: Muscle Activation, Improving Posture and Reducing Pain

The following exercise program focuses on muscle activation as a means to enhance postural position and awareness as well as reducing pain (neck and lower back). Specifically the session is comprised of a circuit of exercises designed to re-program muscular activation, promote ideal form and includes higher repetition and time counts which place a larger amount of stress (fatigue) on the targeted muscles. This prolonged activation causes enhanced muscular recruitment, streamlining sporting activity and eliminating asymmetries or compensatory movement issues. Throughout the program an emphasis has been placed on:

• Depressing and retracting the scapula, stabilising the shoulder joint and reducing the stress placed upon the upper trapezius.
• Thoracic extension aiding in alignment of the spine (further information click here).
• Gluteal activation to support movement of the spine and hips (gluteals/hips are the 'powerhouse' of the body as they aid in transferal of momentum from the lower extremities towards the upper).
• 'Core' activation which supports the spine and aids in maintaining an ideal alignment throughout activity.

If you have any questions regarding these exercises, please let us know.

Mitch

Postural Awareness: Thoracic Mobility (Part 2)

The following video contains more detail into thoracic mobility and flexibility of the shoulder and surrounding muscles and joints utilising a circuit of foam rolling, tennis balls and other general gym equipment (the picture link itself is also a great thoracic extension exercise).

I utilise these techniques (foam roller, swiss ball and tennis ball exercises) both personally and professionally with my clients. These exercises essentially promote mobility, flexibility and improved awarenesss resulting in efficient performance of trunk specific exercises, whilst also enhancing recovery and decreasing tension.

Tip: Tape two tennis balls together to work either side of your spine, or tie them off in a sock/stocking.

Mitch