Pelvic Tilts – 4 Mistakes That RUIN the Benefits

Don’t let these mistakes rob your mobility gains Pelvic tilts are commonly prescribed to improve range of motion in a variety of areas, but you know what is even more common? Screwing up pelvic tilt form.  In fact, these 4 mistakes will pretty much make the technique useless. But don’t you worry, I’ll help you navigate these common mistakes so you can get the most out of pelvic tilts, improve your range of motion, and feel better than ever before! Check out the post, video, and podcast to learn more!

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Rib Flare – FIX It for Good

If your lower ribs jut forward, here’s the cure If your ribs stick out or you have a deep arch in your lower back, you MUST check this post out. Because your ribs looking this way…is NOT structural. Instead, your body is using a movement strategy that contributes to the lower ribs appearing prominent, impacting your ability to contract your abs and move well. Below, you’ll learn why rib flares exist and what you can do about it. Watch the video and read the post below to learn more!

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Posterior Pelvic Tilt Exercises – You’re Doing Them WRONG!

There’s a subtlety to properly executing a posterior pelvic tilt. You’ll learn it today Posteriorly tilting the pelvis aka tucking the hips is a common strategy we use to enhance hip mobility and get the pelvis in a good position to load the legs during various exercises. But are you someone who feels “the tuck” mostly in your abs, stretching your back, or working your quads? I hate to break it to you… You’re doing it wrong Surprisingly, the posterior tilt needs to be WAY more subtle than you think to get the biomechanical actions we oh so desire. Why so subtle? Don’t worry, I’ll explain EVERYTHING you ever needed to know about the posterior pelvic tilt. 

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Hip Flexion Biomechanics

Why hip flexion is SO much more than a sagittal plane movement You may think hip flexion is as easy as bringing your knee to your chest, but there is SO much more going on. In fact, the act of hip flexion has various rotational elements about it, and better understanding these elements can greatly enhance our exercise selection, helping our clients move and perform better.garageband Don’t worry fam, we get into the weeds and come out with an easy understanding of hip flexion in Movement Debrief Episode 160!

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Hip Flexor Stretches Don’t Work – Try These 2 Exercises Instead

If hip flexor stretching is whack, what is better, Zac? It’s super common to feel hip flexor tightness from sitting or a bazillion other things. The problem is that your traditional hip flexor stretches don’t really work…At all. The reason why is NOT because your hip flexor muscles are this evil piece of your anatomy that hates you and cares little about your feeble attempts to stretch them. It’s because tight hip flexors are part of a bigger movement strategy that your body uses. And in order to get these muscles to let go, you have to teach your body a different movement behavior. One that takes into consideration ALL of the areas that influence hip flexor tension. What are they? Well fam watch the video below and read the blog to learn! What are the hip flexors? Are the hip flexors simply evil muscles that exist within your body to cause you all types of pain and problems? Uh, no fam. The hip flexors are several muscles that act to flex the hip (aka bring your thigh closer to your abdomen. If you’ve ever sprinted, walked, went upstairs, done marching exercises, or kneed someone in the gut (wild times in Vegas), then you can be thankful you have hip flexors big fam! For you anatomy nerds, some of the major players that complete this move include: Tensor fascia lata (TFL) Psoas major Iliacus Rectus femoris What other actions do the hip flexors perform? You’ll notice that the hip flexor

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Lateral Pelvic Tilt: Learn It All

If there is a frontal plane problem, you will want to check this out Are you someone who has a lateral pelvic tilt, a lateral spine shift, or Trendelenburg gait. If so, then this is the post for you, because we outline what is going on movement-wise, and what the heck you can do about it. Check out Movement Debrief Episode 156 below to learn more.

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A Narrow Infrasternal Angle with Right Oblique Tilt – Case Report

What do you do if you have someone who is a narrow infrasternal angle, stiff as all hell, with some glaring asymmetries? Check out this video below, where a colleague and I walk through a case who presents in this manner. It in, you’ll hear about the following: How to test shoulder flexion more reliably How to build someone into half kneeling Moves to utilize for this type of individual Watch the video to learn what we did!

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Anterior Pelvic Orientation, Breathing During Squats and Deadlifts, and Handstands – Movement Debrief Episode 108

Movement Debrief Episode 108 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the setlist: What is anterior pelvic orientation/tilt? How does this happen with different infrasternal angle presentation? When do I coach breathing sequences within a lift like the squat and deadlift? How does the breathing sequence differ if I am coaching a squat/deadlift for movement options versus max effort? What could a squat be useful at improving movement-wise? How about a hinge? What are the benefits of handstands? How can headstand and handstand variations be used to improve movement options?

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Voluntary Muscle Contractions, Building Fitness During Rehab, and Hip Pain During Squats – Movement Debrief Episode 96

Movement Debrief Episode 96 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: Do I use voluntary muscle contractions during my exercises? When is it useful, and when is it not? Why is it useful to pursue fitness when rehabilitating an injury or with persistent pain? Why would hip pain occur during squats if the femurs fall into internal rotation? How could a bench press with a high arch negatively impact this?

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Breathing for Beginners, Manual Therapy, and Tongue Posture – Movement Debrief Episode 88

Movement Debrief Episode 88 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: How would you teach someone to coach breathing if the infrasternal angle cannot be measured? How could a manual therapist apply the principles that I teach? What areas should a manual therapist prioritize based on assessment? How is tongue posture affected by spinal/pelvic posture?

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Rotator Cuff Tears, Posterior Pelvic Tilt, and Finding Good Clinicians – Movement Debrief Episode 76

Movement Debrief Episode 76 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: What is the difference between traditional rotator cuff rehab and the stuff I do? How do I treat the protocols for post-op repairs? What is the purpose of posterior pelvic tilting? Are there any instances in which a posterior tilt is not warranted or an anterior tilt would be emphasized? When a referral out is warranted, what qualities do I look for in a good clinician?

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Neurodynamics, Thorax and Pelvis, Scapula, and Muscle Activation

I recently had the opportunity at to do a Q&A session at Enhancing Life, the gym of my dear friends Lucy Hendricks and Dave Wilton. In this Q&A, personal training students from the Lexington Healing Arts Academy asked me a bunch of questions, to which I had to answer immediately. Topics include: Neurodynamics Infrasternal and infrapubic angles Pelvic tilt and rotation Pulling the shoulders down and back The myth of muscle activation Does the warmup transfer? This was an absolute blast, where we dove in deep into these topics. I hope you get a lot out of it. Enjoy! and the audio version Neurodynamics 101 The Relationship Between Infrasternal and Infrapubic Angles The Difference between Pelvic Tilt and Rotation Shoulders Down and Back The Myth of Muscle Activation Human resting muscle tone (HRMT): narrative introduction and modern concepts. Does the Warmup Transfer? Photo Credits Cover photo courtesy of Lucy Hendricks 😉

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