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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