0:05 This is Brent coming at you with yet another overhead squat assessment video. 0:10 In this video we're going to go over excessive low back arch, or excessive low back rounding, 0:14 also known as an anterior pelvic tilt. So I'm gonna have my friend Leanne come 0:19 out. I think this is one of those signs that confuses a lot of individuals, so 0:22 I'm going to try to give you guys some pointers on how to see this. The first 0:25 thing I'm going to do is I want a good visual reference of the level of Leanne's 0:30 pelvis. So I'm going to ask permission to palpate, and what I'm going to try to do 0:34 is, I'm going to try for my own benefit line Leanne's pants with her ASIS and 0:41 PSIS, which will then make her waistband a visual reference for level, which 0:48 should be perpendicular to like the neutral line of your spine. Alright so if 0:53 I palpate here palpate, palpate, palpate, I feel a bony notch right here, and 0:58 then this is all soft tissue. So this is her ASIS, i'm going to put her, the front 1:03 of her pants there. Alright, and then if I palpate around I feel these two 1:07 bony notches right before I hit her lumbar spine, that'd be her PSIS, and then 1:13 if I make sure that that line is straight between ASIS and PSIS you guys 1:17 can see I have a level. Now if that level is let's say within an inch front to 1:23 back, then her pelvis is probably a neutral position. She probably doesn't 1:27 have an anterior pelvic tilt, this is one of those signs that often with people 1:31 who do have it, you can see it even when they're standing, right so can you fake 1:37 an anterior, there you go. So this would be an anterior pelvic tilt, so you guys can 1:41 see how this slopes downward.Now in individuals who are just starting to 1:46 fall into this dysfunctional pattern, we start to see it in their movement 1:50 pattern, being the overhead squat. So I'm gonna make sure Leanne's second toe is 1:56 forward, her feet are underneath her hips, she's going to throw her arms up for me, 2:00 and she's going to go ahead and show me the anterior pelvic tilt, and by showing 2:05 me I mean show you guys. You guys should notice two things, can you go down, hold 2:10 that position. I know it's not comfortable. See this excessive rounding 2:13 in her low back, that's a good sign that she has an anterior pelvic tilt. The 2:19 other thing you guys might notice is this angle here, right 2:27 between her pelvis and hip starts to decrease a whole lot, right whereas this 2:32 angle here, like if I drew a neutral line from her spine, this line isn't 2:37 perpendicular anymore. I hope you guys can kind of see what I'm looking at. I'm 2:41 either looking at is the pelvis perpendicular to a neutral line of the 2:45 spine, or do I see a huge curve in the low back. Thank you Leanne. Now what does 2:52 that break down to, anterior pelvic tilt equals excessive lumbar extension, an 3:00 excessive hip flexion. Now we just have to list our muscles, lumbar extensors I 3:06 know you guys know of the erector spinae, but have you thought about the lats. The 3:10 lats are a strong lumbar extensor. You need to make sure that if you're trying 3:16 to correct an anterior pelvic tilt, that your lats are something you include in 3:20 your release and lengthening techniques. Hip flexors, we've talked about the hip 3:25 flexors and many dysfunctions already, so this is a group that you should be 3:28 familiar with. Obviously you can't self-administer release the psoas, but 3:32 all of the rest of them you can do self-administered release. I know my 3:35 manual therapists can release the psoas, then of course you're going to want to 3:38 lengthen them with some lengthening technique. On the flip side guys, we want 3:43 to activate lumbar flexors, these are the people who need a lot of core work. Lots 3:50 of rectus abdominis, obliques, and then anytime we get lumbo-pelvic hip 3:55 dysfunction guys, you can throw in that intrinsic stabilization subsystem, that 4:00 transversus abdominus as under active. Now the TVA doesn't have a joint action. 4:06 I don't want you guys to think that it's actually a lumbar flexor, but i can 4:10 guarantee if somebody has an anterior pelvic tilt, you guys are going to have 4:14 to do your TVA work, like quadrupeds hip extensors. Now all of my hip extensors 4:19 are again long, but remember we have that weird agonist glute max shutting down, 4:25 synergists gearing up. Alright so we got glute max, 4:29 we need to do lots of activation work. Yes if somebody has an anterior pelvic 4:34 tilt doing squats isn't going to strengthen their glutes, they're 4:37 inhibited you need to do something to correct the length problem, and start 4:43 activating before you start doing multi joint movement patterns. Notice the 4:48 hamstrings are on the long side of the graph, if my hamstrings are on the long 4:55 side of the graph, don't stretch them. If they're being pulled long they might 5:00 feel tight, just like pulling a guitar string long feels tight. But correcting 5:06 the dysfunction is going to be what returns the hamstrings 5:10 to normal length and activity. And then of course we have posterior adductors, 5:15 they act a lot like the hamstrings do. These aren't going to be something i 5:18 activate, they're not going to be something I stretch. You could release 5:23 these structures, you could like use a foam roll and try to tone down their 5:27 activity, but no activation, no stretching. So there you guys go, make sure you don't 5:33 forget about the lats. You get all your hip flexors, make sure you don't forget 5:37 about the TVA in your core work, and then of course keep going after that glute 5:42 max. Nobody got worse performance by having stronger glutes. I will talk with 5:48 you guys soon. I hope you get great outcomes.
