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Life-Changing Pelvic Alignment Assessment to Fix Your Posture

Ladies... hands up if your posture is causing you pain?! You're not alone. About 99% of the women I work with have postural misalignments when they first come to me and I've worked with hundreds of women over the years to help them understand and fix their posture to alleviate aches, pains and be able to train way more effectively to get strong and fit. When I work work with my 1 on 1 clients, this is often the first place we start because it's foundational to almost every exercise you do and can make a huge difference with regards to your results and what you can achieve in your training!

In this guide, I am going to break down some of the different spinal and pelvic positions and teach you how to assess your own pelvic tilt alignment so that you can understand how to use these postures in different exercises and align your posture.

These 3 main postures we are going to look at are:

  1. Anterior Pelvic Tilt

  2. Posterior Pelvic Tilt

  3. Neutral Spine

You will notice, as you do the assessment in the video below, that you naturally fall into one of these 3 postures. This can be due to a number of reasons the most common of which is; spending a lot of time sedentary at your desk or neglecting to work on your flexibility, mobility and strength over the years. I get it, "life happens" and sometimes movement and regular exercise takes a back seat. Whatever your reasons, I am just glad you're here now reading this and I hope to bring you some quality education and help you make some tangible changes right now that don't require a huge amount of effort. Just a simple understanding of where you're at, where you need to get to and how you can make that possible by becoming more aware of your posture and making small changes each week.

This first video (scroll below) will take you through how to assess your posture. All you need is a broomstick or dowel rod.

The other videos (2 & 3) will show you how to practically implement these postures in your workouts. If you have any questions, get in touch and I'll be happy to assist in any way that I can.

Pelvic Tilt Assessment:

Step 1: Line up the dowel rod (or broomstick) along your spine holding it with your fist towards the end of the dowel. Your first should rest in the natural curve of your lower spine.

Step 2: Take notice of which point of the dowel make contact naturally.

Step 3: Connect and correct so that you can feel 3 points of contact to the dowel (the back of your head, upper back and tailbone)

If you have a natural anterior pelvic tilt, you will not have contact with your upper back and you also won't feel your fist against your back where it's holding the stick. If you have a natural posterior pelvic tilt, you will not feel your tailbone or upper back connecting. Spend some time connecting the 3 points of contact by correcting your spinal and pelvic alignment.

Anterior Pelvic Tilt in a Deadlift:

Deadlifts are an exercise that require a level of anterior pelvic tilt in order to lengthen your hamstrings and engage your glutes. Excessive anterior pelvic tilt is not ideal and posterior pelvic tilt will hinder your ability to engage your hamstrings and glutes. Follow the video below to guide yourself into the correct deadlift posture.

Where you should feel your deadlifts: glutes, core, upper back and hamstrings

Where you should NOT feel your deadlifts: lower back and quads

Posterior Pelvic Tilt in Plank:

Posterior pelvic tilt is a necessary posture when developing and strengthening your plank. Too much anterior pelvic tilt will shift the load into your lower back causing injury and discomfort overtime. Posterior pelvic tilt is required to align your spine in order to engage your core muscles the correct way without dumping into your lower back.

Where you should feel your plank: core, glutes, side of the shoulders and triceps

Where you should NOT feel your plank: lower back, front of the shoulders

I’d really love to hear your feedback after you’ve read and watched the videos.

Leave your feedback below this guide or email if you have any questions.

Move well friends,

Shenoa x

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