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APT: anterior pelvic tilt equals hip
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flexion, plus lumbar extension. That's the
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equation for an anterior pelvic tilt.
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we get up in the morning, sit down on the couch while drinking our coffee, go through all
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our emails, check facebook, if you're me linkedin, youtube, twitter, linkedin groups,
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youtube groups, get all of that stuff done. Check my yahoo mail, my BTC email, my
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google mail because we're just inundated with social media. So I've been sitting
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there for like a half an hour while I drink my smoothie, drink my coffee. I then
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get up, I walk around, right, I walk Dingo around a little bit. Come back, home, sit
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down, put all my stuff together for this course, once again only to get up, get in a
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cab. What do I do in a cab? Sit down. What position is that for my hips?
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Flexion, so every time I've sat down I've been in hip flexion. Then let's say I
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didn't do this course today, let's say it was class instead. What do you think I do
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in class? Let's pretend I am you today, because this is my normal day, is being you guys. I'm
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sitting, right? And of course by the time I get done with this course I'm going to
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want to get up and run around, right? Get myself out a hip flexion. No, I'm going to go home,
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get in the cab, sit down, in a hip flexed position, and relax
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because it's been such a long tiring day of being uber active, right? You guys are
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exhausted from being so active, I know. I've worked you out so hard today. So, how
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different is that from our clients? It's not, right? They really kind of do
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the same thing, only instead of in class they're at work. They have desk jobs, they're
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not personal trainers, they don't even get up and stand around most of the time,
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they just sit in a hip flexed position. Well what happens to a muscle that's
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been kept in a shortened position over and over and over again? It adaptively
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shortens. If you don't use it, you lose it. If you don't use the range of motion you have,
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you will lose the range of motion you have. There is this argument of, you need
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to activate, right? You need to use range of motion to get range of motion. So it's
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one of the big Gary Grey things. The problem is he's set up an argument of
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omission by saying, not explicitly saying, but not saying that you have to
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statically stretch to get that range of motion back first. The truth is
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he's very right, if you statically stretch, and then you don't use your new
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range of motion, you will lose it. However, if you don't have it, you can't move into
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it. So given the psoas's shortened position
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what do you think we should do for the hip flexors? Stretch them.
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You've got to stretch them. And, in fact, if you ask me, you've got to statically stretch them.
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There's only one way to increase the length of fascia, and that's to get around
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the hypertenicity, the over activity caused when we stretch a muscle, because
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initially when you stretch a muscle does the muscle relax or does it get more tense?
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It gets more tense. So then you're just pulling against muscle. When you
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initially stretch a muscle, you pull a muscle into a lengthened position, does it
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get relaxed or does it get more tense? It tenses up a little bit. And then if you
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hold it, then what happens, then it relaxes. Once it relaxes then you can
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affect the connective tissue, if you can affect the connective tissue you can
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lengthen it and it'll start lengthening out. If it's adaptively shortened, it is
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in a shortened position like this psoas, that's what you have to do. Now, the truth
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of the matter is though, I mean you already knew that I didn't have to explain that to you.
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You know the psoas major is tight. Like, whatever, Brent, I've got this.
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Stretch my psoas. What do we see most trainers do with the psoas? Work it. Why?
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They beat the hell out of the psoas because they think they're working abs. You want
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to give yourself a challenge, and we might actually do this, there's an assignment
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in the core section, try to come up with a core routine that doesn't use hip
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flexion as a joint action. Seriously, I don't think we need short
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and strong psoas. It's no wonder people come in with anterior pelvic
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tilts. Like, yeah, I have low back pain, you know what
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my doctor said, he said strengthen my abs. So I'll go strengthen my abs.
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The first thing they do is sit ups. Which is what joint action? Hip flexion.
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Then they go over the roman chair. Hip flexion. And then go over and
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do these. Then they go wow, I really feel that in my low back. Well that worked. Is that going
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to help our problem any? No, probably not. So psoas, stretch or strengthen? Stretch.
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I'm not saying you can never do hip flexion work ever again. But you should
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probably get your hip flexors back to optimal extensibility, then you could
