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Overhead Squat Assessment 9 - Anterior Pelvic Tilt (Excessive Lordosis)
The Overhead Squat Assessment 9 - Anterior Pelvic Tilt (Excessive Lordosis) assesses an individual's posture during an overhead squat. This assessment evaluates the anterior pelvic tilt (excessive lordosis) by analyzing the curvature of the spine and the position of the pelvis during the movement. It is important for athletes to have an adequate posture to perform correctly and safely during overhead squats. Poor posture in this position can cause pain and increased risk of injury. The Over
Transcript
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This is Brent coming at you with yet
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another overhead squat assessment video.
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In this video we're going to go over excessive low back arch, or excessive low back rounding,
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also known as an anterior pelvic tilt. So I'm gonna have my friend Leanne come
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out. I think this is one of those signs that confuses a lot of individuals, so
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I'm going to try to give you guys some pointers on how to see this. The first
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thing I'm going to do is I want a good visual reference of the level of Leanne's
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pelvis. So I'm going to ask permission to palpate, and what I'm going to try to do
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is, I'm going to try for my own benefit line Leanne's pants with her ASIS and
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PSIS, which will then make her waistband a visual reference for level, which
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should be perpendicular to like the neutral line of your spine. Alright so if
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I palpate here palpate, palpate, palpate, I feel a bony notch right here, and
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then this is all soft tissue. So this is her ASIS, i'm going to put her, the front
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of her pants there. Alright, and then if I palpate around I feel these two
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bony notches right before I hit her lumbar spine, that'd be her PSIS, and then
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if I make sure that that line is straight between ASIS and PSIS you guys
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can see I have a level. Now if that level is let's say within an inch front to
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back, then her pelvis is probably a neutral position. She probably doesn't
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have an anterior pelvic tilt, this is one of those signs that often with people
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who do have it, you can see it even when they're standing, right so can you fake
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an anterior, there you go. So this would be an anterior pelvic tilt, so you guys can
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see how this slopes downward.Now in individuals who are just starting to
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fall into this dysfunctional pattern, we start to see it in their movement
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pattern, being the overhead squat. So I'm gonna make sure Leanne's second toe is
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forward, her feet are underneath her hips, she's going to throw her arms up for me,
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and she's going to go ahead and show me the anterior pelvic tilt, and by showing
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me I mean show you guys. You guys should notice two things, can you go down, hold
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that position. I know it's not comfortable. See this excessive rounding
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in her low back, that's a good sign that she has an anterior pelvic tilt. The
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other thing you guys might notice is this angle here, right
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between her pelvis and hip starts to decrease a whole lot, right whereas this
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angle here, like if I drew a neutral line from her spine, this line isn't
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perpendicular anymore. I hope you guys can kind of see what I'm looking at. I'm
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either looking at is the pelvis perpendicular to a neutral line of the
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spine, or do I see a huge curve in the low back. Thank you Leanne. Now what does
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that break down to, anterior pelvic tilt equals excessive lumbar extension, an
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excessive hip flexion. Now we just have to list our muscles, lumbar extensors I
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know you guys know of the erector spinae, but have you thought about the lats. The
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lats are a strong lumbar extensor. You need to make sure that if you're trying
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to correct an anterior pelvic tilt, that your lats are something you include in
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your release and lengthening techniques. Hip flexors, we've talked about the hip
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flexors and many dysfunctions already, so this is a group that you should be
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familiar with. Obviously you can't self-administer release the psoas, but
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all of the rest of them you can do self-administered release. I know my
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manual therapists can release the psoas, then of course you're going to want to
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lengthen them with some lengthening technique. On the flip side guys, we want
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to activate lumbar flexors, these are the people who need a lot of core work. Lots
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of rectus abdominis, obliques, and then anytime we get lumbo-pelvic hip
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dysfunction guys, you can throw in that intrinsic stabilization subsystem, that
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transversus abdominus as under active. Now the TVA doesn't have a joint action.
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I don't want you guys to think that it's actually a lumbar flexor, but i can
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guarantee if somebody has an anterior pelvic tilt, you guys are going to have
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to do your TVA work, like quadrupeds hip extensors. Now all of my hip extensors
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are again long, but remember we have that weird agonist glute max shutting down,
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synergists gearing up. Alright so we got glute max,
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we need to do lots of activation work. Yes if somebody has an anterior pelvic
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tilt doing squats isn't going to strengthen their glutes, they're
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inhibited you need to do something to correct the length problem, and start
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activating before you start doing multi joint movement patterns. Notice the
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hamstrings are on the long side of the graph, if my hamstrings are on the long
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side of the graph, don't stretch them. If they're being pulled long they might
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feel tight, just like pulling a guitar string long feels tight. But correcting
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the dysfunction is going to be what returns the hamstrings
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to normal length and activity. And then of course we have posterior adductors,
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they act a lot like the hamstrings do. These aren't going to be something i
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activate, they're not going to be something I stretch. You could release
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these structures, you could like use a foam roll and try to tone down their
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activity, but no activation, no stretching. So there you guys go, make sure you don't
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forget about the lats. You get all your hip flexors, make sure you don't forget
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about the TVA in your core work, and then of course keep going after that glute
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max. Nobody got worse performance by having stronger glutes. I will talk with
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