👇🏽👇🏽Decrease the risk of 👇🏽👇🏽 Knee pain, lower back pain/injuries, and other musculoskeletal disorders with these five tips... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 1. Master the lying pelvic tilt.
Many trainees who possess excessive APT have no idea their low back sway, bulging abdomen, back pain, inability to perform good squats, and/or poor glute strength are actually a part of a muscular imbalance pattern that, to a great extent, can be corrected.
Step 2. Improve things more with the standing pelvic tilt (SPT).
When the trainee manages to perform the lying pelvic tilt and understands how to control pelvic alignment, the standing pelvic tilt is a natural next step. “Squeeze the glutes” is an excellent cue for the SPT, as it triggers the trainee to contract the glutes and posteriorly tilt the pelvis.
Step 3. Learn and ingrain the hip hinge pattern.
One of the most effective exercises for teaching clients the hip hinge pattern is the pull-through.
Step 4. Strengthen the posterior pelvic tilt movement pattern and muscles that promote posterior pelvic tilt.
Step 5. Incorporate squats, deadlifts, presses, and other compound lifts with good technique.
Many trainees tend to round their backs when doing hip dominant exercises. “Arch” is often used as a cue when coaching deadlifts, box squats, etc. However, when coaching someone who possesses APT, the “arch” cue can often do more harm than good, as the lifter ends up with an exaggerated lumbar curve.