Pelvic Position and Back Pain

Anterior pelvic tilt is caused by a change in pelvic alignment as the front of the pelvis tilts forward while the posterior part of the pelvis rises. This also increases the curvature of the lower spine and tightens the thoracic spine. Such postural change may result in the lower back pain and indicate a muscle imbalance within the hips due to shortening of the hip flexors (muscles attaching the femur to the lower back and pelvis), and elongation of the hip extensors (hamstring and gluteus maximus muscles). Weak core muscles can also contribute to anterior pelvic tilt.

Causes of Anterior Pelvic Tilt

• Extended periods of sitting
• Lack of stretching / strengthening exercises during workout, or improper exercise technique
• Poor posture
• Genetic predisposition

Quick Test for Hip Flexor Length

Since tight hip flexor muscles are one of the contributing factors to the development of anterior pelvic tilt, the Thomas test is often used to assess length of the muscles involved in hip flexion (Konin et al., 2006).

1. Lie supine on a table with your knees bent so that your legs are hanging off and feet are not touching the ground.
2. Bring your knee towards the chest while assisting with your hands. Hold to stabilize the pelvis and flatten out the lumbar spine.

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The test is negative if the leg resting on the table (leg being tested) remains on the table, meaning that there is either no contraction in the hip flexors, or the hip flexor is of appropriate length.

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The test is positive if the leg resting on the table lifts up off the table while the you hold your other leg close to your chest. This can also be accompanied by an increasing curvature in the lumbar region of the spine. The positive result on the test is either due to the contraction of the hip flexors, or tight hip flexors.

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While it is difficult to define the “ideal” pelvic position for every individual (our bodies are all different!), problems can occur when an individual has an excessive anterior pelvic tilt. We have selected 5 simple, but effective exercises / stretches that can help correct anterior pelvic tilt. The goal of these exercises / stretches is to stretch the hip flexors and lower back muscles, as well as improve the strength of the core and gluteus muscles.

Hip Flexor Stretch

To stretch the hip flexors

• Place the knee of the leg you intend to stretch on the floor in a lunge position with the shin resting on the ground. Have the opposite knee bent at 90 degrees with knees approximately shoulder width apart.
• Keep the upper body square and upright while you gently bring the pelvis forward to feel a stretch in your groin area.
• Hold for 20-40 seconds. Repeat on the other side. Perform 2 sets.

Important: Degree of stretch can be adjusted via degree of flexion at the knee.

Quadriceps Stretch

To stretch the rectus femoris

• Go on your knees while holding onto a stable support. Bring one leg in front of you while maintaining 90 degrees at the knee. Grasp the ankle of your other leg behind using the contralateral hand.
• Bring the ankle toward your buttocks as close as possible without creating a discomfort. You should feel a mild stretch in your thigh.
• Squeeze the buttocks, abdominal muscles, and tuck in the pelvis.
• Hold for 20-40 seconds. Repeat on the other side. Perform 2 sets.

Important: Degree of stretch can be adjusted via degree of flexion at the knee because the stretch pulls from both hip side and knee side. Therefore, you must tuck in the pelvis very SLOWLY.

Glute Bridges

To strengthen the gluteal muscles

• Lie supine with your legs bent at the hips and knees. Keep your feet hip-width apart and flat on the floor, and arms resting by your sides at 45 degrees.
• Push through the heels, squeeze the buttocks, and bridge by raising your pelvis up while straightening out your body. Keep the hamstrings relaxed as much as possible.
• Hold for 2 seconds, then return to the original position while maintaining contraction in your buttocks. Perform 2 sets of 8-12 reps.

Important: Keep your buttocks (gluteal muscle) and abdominal muscles tightened during the exercise. Mildly push through with the feet to help activate glutes and reduce hamstring contraction if there is a difficulty relaxing them.

Plank

To strengthen the core muscles

• Get into a plank position, squeeze the buttocks and the abdominal muscles and hold the plank for 30-60 seconds. Perform 2-4 reps.

Important: To stabilize the body, keep your buttocks and abdominal muscles braced throughout the exercise. You can start the plank exercise from your knees if difficult to maintain the full plank position. It is better to maintain a proper form throughout the exercise rather than forcing a movement by employing false technique. Maintain neutral alignment of the spine and avoid twisting the torso. Maintain a normal, relaxed breathing pattern throughout the exercise.

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Practice a Posterior Pelvic Tilt

A posterior pelvic tilt can be done by tucking in your pelvis to compensate for anterior tilt. Practicing this movement can help you understand your natural range of motion and find a better pelvic alignment.

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At the end of the day, it is important to be remember the factors contributing to anterior pelvic tilt. Spending 10 minutes per day to do these corrective exercises, along with being more active and cutting down sedentary behaviour, is effective in correcting anterior pelvic tilt.

References:

Konin J.G., Wiksten D.L., Isear J.A., Brader H. (2006) Special Test for Orthopedic Examination (3^rd ed). Thorofare, NJ: SLACK incorporated

Preece, S. J., Willan, P., Nester, C. J., Graham-Smith, P., Herrington, L., & Bowker, P. (2008). Variation in pelvic morphology may prevent the identification of anterior pelvic tilt. The Journal of manual & manipulative therapy, 16(2), 113-7.

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post Anterior Pelvic Tilt and How to Correct It first appeared on Le Physique | Vancouver Personal Training.

Are you hunched over sitting in an office all day? Do you find yourself leaning to one side while standing? Both of these and many more daily activities can be the source of poor posture. This can lead to spine misalignment. The spine has a natural curve to it which allows for optimal functioning of the human body. Aside from the visible symptoms of poor posture, prolonged periods in unnatural positions can cause numerous internal problems to arise. This can include but not limited to muscle soreness and pain, increased stress and indigestion.

Muscle Soreness and Pain

People will find themselves being sore constantly. When you are hunched over, your muscles are working harder to keep the body upright, causing increased strain to affected areas. Poor posture puts additional strain on the spine which ultimately leads to lower back pain.

Increased Stress and Poor Mood

Poor posture is known to be associated with increased stress levels and gloomy moods. People who are slouched over have higher levels of depression and lower energy levels when compared to those who sit upright.

Indigestion Problems

You may think digestion is unaffected by poor posture but in fact it delays and prevents digestion from occurring. When sitting in a hunched position, the digestive system is compressed and does not allow for optimal functioning. The intestinal tract will have difficulty absorbing nutrients as well as moving waste causing constipation to occur.

But not to worry! These exercises will help treat poor posture.

Exercise 1 – Cross Scapular Retraction

• Step on one end of a rubber tubing or a band
• Using your right hand grab the other end of the tubing
• Standing upright and maintaining a straight arm raise the right arm diagonally from the bottom left side to the upper right side
• Do both sides and repeat for 10 repetitions

Exercise 2 – Wall Angels

• Stand shoulder width apart on a flat wall
• Externally rotate arms at the shoulder joint until the upper arm, forearm and back of the hand are flat against the wall
• Raise hands straight above head, maintaining contact with the wall at all times
• Repeat for 12 repetitions
• Make sure back is flat against the wall throughout the duration of the movement

Exercise 3 – Chin Tucks

• In a standing or seated position, maintain a straight back
• Roll shoulders back and look directly in front of you
• With two to three fingers, push chin and head back
• Hold for 5-10 seconds and repeat for 10 repetitions

Make sure to take your time when doing these exercises!

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 3 Exercises to Fix Poor Posture first appeared on Le Physique | Vancouver Personal Training.

Anxiety? Try Bikram Yoga

It has been shown that Bikram yoga reduces cortisol levels and therefore decreases the body’s stress response. A special breathing portion unique to Bikram yoga called pranayama has calming effects. Done at the very beginning of class, pranayama forces the participant to slow down and deepen the breath, resulting in a relaxing state.

Heart Disease? Try Ashtanga Yoga

Ashtanga yoga, with its fast pace and aerobic poses, can help improve many factors related to heart disease. Ashtanga can improve cardiovascular health by boosting blood circulation, increasing lung capacity, and improving heart rate. Yoga also reduces stress, which plays a factor in blood pressure.

Injured? Try Iyengar Yoga

Iyengar yoga focuses on body posture alignment and strength. Each pose is held for a long period of time, but the use of props helps alleviate pressure on joints. This reduces pain and fatigue of the body by keeping the poses within the body’s boundaries yet builds strength, stability, and flexibility. By focusing on precision, Iyengar is less likely to cause further injury, as an instructor keeps a careful eye on every pose.

Premenstrual Syndrome? Try Vinyasa Yoga

Bloated, sore, cramped, or cranky? Vinyasa yoga just may be your solution! Although instinct may be to curl up in bed and eat a chocolate bar while you are on your cycle, getting active will help relieve PMS symptoms. As Vinyasa flows through a variety of poses, blood flow through your body increases, helping oxygenated blood reach the reproductive organs. Yoga has been shown to release endorphins, elevating your mood decreasing stress, further helping relieve those time-of-the-month symptoms.

Have you tried yoga for any of these conditions? Share in the comments!

Mika Fogelman – Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Which Yoga is Right for You? Pt. 2 first appeared on Le Physique | Vancouver Personal Training.

You can ask any avid yogi, yoga is not just a stretching class. Some serious strength and flexibility can be developed by regular yoga sessions, but which class is right for your abilities and goals?

Stressed? Try Yin Yoga

If you’re looking for a workout that will clear your mind yet make those muscles burn, try Yin yoga. Yin yoga poses are held for several minutes at a time allowing you to go deeper into the pose, fully releasing your muscles and improving flexibility. Yin is a meditative practice that clears the mind through slow movements so you won’t have to worry about keeping up in class.

Like a Routine? Try Bikram Yoga

Bikram yoga is for those who like to see what’s coming! This practice consists of 26 poses in a set series performed in a room precisely set to 40.5°C and 40% humidity. Considered a type of hot yoga, the hot class environment can help limber up the limbs but can also lead to over-stretching, so take it easy for your first few times and make sure to hydrate before class. Since every Bikram instructor uses the same poses in the same order, this class won’t keep you guessing.

HIIT Lover? Try Vinyasa Yoga

Quite opposite to Yin, Vinyasa goes with the flow and never stays in one position for long. This fast-paced class will increase your heart rate and connect your breath to every move. Moving through different postural positions Vinyasa is a great way to build flexibility and strength quite quickly.

Looking for Strength? Try Ashtanga Yoga

A more challenging class that is typically approached by more advanced yogis, Ashtanga has a set routine like Bikram but with more challenging poses. Ashtanga yoga consists of six series of yoga poses, performed in the same order in every single class. Without needing to worry about figuring out new moves every class, you can get into the routine and work on perfecting these demanding moves. With regular practice, these moves can improve your strength significantly in almost every part of the body. However, if you have sensitive muscles or joints, this may not be the best practice for you.

Stepping Out of the Yoga Box? Try AcroYoga

A wonderful mixture of acrobatics and yoga, AcroYoga is one impressive practice. In this practice, you are either lifting up a person or you are being lifted. Don’t let it intimidate you- with the right teacher, AcroYoga can definitely be for beginners. AcroYoga classes for beginners can teach you the basics, no extreme flexibility or strength necessary!

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Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Which Yoga is Right for You? first appeared on Le Physique | Vancouver Personal Training.

Photo original source via Wikimedia

Two things that separate Vancouver from the rest of Canada are the diverse trails you can explore and how accessible it is from the city! From the popular nature stair master, Grouse Mountain located in North Vancouver to the alpine blue Joffre Lakes in Pemberton, there are countless trails of various difficulty. Many of which where you get a rewarding view at the end!

This article gives you a couple squat variations to help you strengthen the muscles around the knees and ankles. Strengthening those muscles are beneficial for hiking on inclines, uneven terrain and the eccentric loading when going downhill.

Single-Leg Stability Ball Squat

The exercise ball in this squat helps with stability when squatting down. Using an exercise ball is a good introduction to single leg squats. This exercise targets the legs, especially your quadriceps and glutes. It also works on knee and ankle stability by standing on one leg.

Reps: 12-15

Sets: 2-3

1. Position the ball so that it rests in the small of your back.
2. Place hands on the hip and push your back against the ball
3. Have one leg bent in the knee and extended towards the back
4. Slowly lower the body down bending in the hips and knees as far down as you can, or until your working thigh is parallel to the ground. Inhale during this movement.
5. It’s very important to note that your knee should stay behind your toe during your squat movement. If your knee it is too far forward, try positioning your foot further away from the ball to allow for a longer stride.
6. Also make sure your knee does not “cave in” during your squat. Keep your ankle, knee and hip in line.
7. Exhale while standing back up to to the starting position

Squat on a Balance Board

To challenge your balance a little bit more, here is another variation standing on a balance board with both feet. This exercise also helps strengthen those muscles that surround the ankle and knee joint.

Reps: 10-12

Sets: 2-3

1. Start by placing feet on the board
2. Put arms out in front to create more stability
3. Squat as far down as you can without the edges of the board hitting the ground and inhaling during this movement
4. Again, make sure your knees stay behind your toes and your knees do not “cave in” throughout the motion.
5. Stand back up while exhaling to starting position

For a more challenging variation, you can also try doing this exercise on a Bosu ball.

How did these exercises work for you and what’s your favorite squat variation? Let us know in the comments below!

Blog post written by Mika Pelaez – Client Care Manager
Mika became involved in sports at a young age, eventually settling to practice martial arts like kickboxing and Brazilian jiu-jitsu. She also enjoys hiking and kayaking in the summer and snowboarding in the winter. Mika has a passion for sports, health, fitness and education and she hopes to influence others in pursuing a healthy, active lifestyle.

The post Best Squat Variations to Train for Hiking first appeared on Le Physique | Vancouver Personal Training.