BUT FIRST ANATOMY
First of all let’s break down what the pelvis is. You might not know the anatomy and actually you all might be confused.
Let’s imagine two big elephant ears – these make up the biggest bones of your pelvis. The come very close together at the front and are connected through a joint called the Pubic Symphysis (this joint expands when a woman is pregnant).
The back of the elephant ears are further apart and connect to your sacral spine with a joint called your SACROILIAC JOINT (SI joint).
The top of the elephant ear is the ILIUM and the bottom is the ISCHIUM. Near the bottom of the elephant ear (ISCHIUM) is the ACETABULUM, this is the socket of your hip joint.
BONES AND JOINTS
So your pelvis is made of 3 bones.
Left and right elephant ear (2 ISCHIUM and 2 ILIUM) and your SACRAL SPINE.
There are 3 joints that make up the pelvis – SACRAL ILLIAC JOINT, PUBIC SYMPHYSIS AND HIP JOINT.
MUSCLES AROUND THE PELVIS
You have A LOT of muscles that contribute to the health and movement of the pelvis.
Some of them are:
So to work on the health and movement of our pelvis there are a lot of muscles to keep healthy too!
IT MEANT THE WORLD TO ME
ANTERIOR TILT – forward
NEUTRAL – straight
POSTERIOR TILT – backward
It can be difficult and confusing to know what is what and where you are in this. Ideally we all want to be starting our movement from neutral but for most people this is far from where their pelvis naturally sits.
SO WHAT'S YOUR PELVIS DOING?
Make a circle with your hands. Split the circle in half. Take the 2 C shapes you’re left with and place the thumb on the back of your hip and your fingers on the front.
Now imagine that your pelvis is a bowl filled with water
If your fingers go lower than the thumbs the water pours down your thighs this is a ANTERIOR TILT
If your thumb go lower than your fingers the water pours down your bum this is a POSTERIOR TILT
If your fingers and thumb stay level the water stays in the bowl this is NEUTRAL
Give this a go and let me know if standing naturally your pelvis is ANTERIOR, POSTERIOR OR NEUTRAL – we are wanting to get back to neutral if we aren’t there as a starting point.
SO WHY DO WE WANT NEUTRAL?
There are lots of reasons but some of the main ones are:
- Encourage healthy spine
Neutral is not the finish line-it’s the starting point.
If we are always starting in either ANTERIOR or POSTERIOR than our range of motion is limited. We will find it very difficult to go beyond neutral.
We want to be able to move in and out of neutral in both directions with ease. Most of us don’t know what neutral is so this makes it difficult to evaluate or develop our range of motion.
Movement is KING for your health but we need to be moving with proprioception (awareness of our body) and from a neutral starting point.