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