The advantages of proper pelvic mechanics are vast and apply to both general population individuals and especially apply to athlete populations.
Prior to discussing what proper pelvic mechanics entail, we must first understand what pelvic dysfunction looks like.
Anterior Pelvic Tilt
Being in Michigan, Hockey is king. Because it’s such an anterior dominant sport most hockey athletes are found to have a strong anterior pelvic tilt.
The skating stance itself creates an increased strain on the quadriceps and hip flexors which brings the iliac crest forward and increases the length of the hamstrings (Figure 1). The high frequency that most hockey athletes skate will eventually cause this change to the body’s structure.
Why is this position bad? The tilt of the pelvic girdle brings an individual into increased lumbar lordosis (low back arching) and poor anterior core activation (weak core).
This poor mechanical position has a correlation to increased susceptibility to injury; specifically to the low back, hip, and increased neck strain.
Figure 1: Anterior Pelvic Tilt vs Posterior Pelvic Tilt
Posterior Pelvic Tilt
Whether here in Michigan, the south, or out west one thing always reigns true… Speed Wins.
Now Posterior pelvic tilt looks to be a much better position; compared to anterior tilt (Figure 1). Structurally speaking, it definitely shows a lower likelihood for injury and it creates a better base for loading in weight bearing exercises.
The down fall of this positioning…poor hip extension. Why do we care about hip extension? It’s vital to almost everything, from sports to everyday living! Athletes love hip extension for one reason; SPEED.
Figure 2: Hip Extension
After presenting the disadvantages of both sides of pelvic dominance from anterior vs. posterior pelvic tilt. You may wonder, what is the best position to be in?
Everything in life is about moderation and I believe this especially applies to aspects of exercise. I use the visual of a spectrum, too far forward and you’re caught in anterior tilt, too far back and you’re stuck in posterior tilt.
Neutral pelvic tilt isn’t too far forward, not too far back, as Goldilocks put it…. It’s just right!
Neutral Pelvic Tilt
In neutral tilt, the body seems to find the best of both worlds. It is able to be properly loaded without increased strain on the lumbar spine, we have symmetry between the front and back of the body, and we don’t disrupt sports performance or speed mechanics.
How to obtain neutral pelvic orientation:
Incorporate corrective hip extension work ie. Glute Bridges
Maintain proper form in core exercises!
Increase pelvic mobility with proper stretches in all planes
While we are a service that provides preparation for collegiate athletes, we do not by any means guarantee college scholarships
and/or a specific division for which an athlete will attend school at the next level.
We do however offer the finest and most extensive training possible to prepare our athletes for whatever challenges they may come in contact with.
2SP Madison Heights
29310 Stephenson Highway Madison Heights,
Phone: (248) 397-8945(248) 397-8945