THE PELVIS
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As a unit of body structure, the pelvis is like the Grand Central Station for movement, balance and locomotive power. ﾠIt houses the physical center of your body, transmitting the forces of movement to structures both above and below it. ﾠThe pelvis provides part of the hip joints, which as you’ll see, are critical for locomotion, well aligned posture and a healthy back.ﾠ A number of posture specific muscles attach onto and run through the pelvis, as well.
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USE PELVIC POSITION TO HARMONIZE YOUR CORE WORK
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By putting your pelvic bone in a level position right from the start, you set yourself up to address the true underlying causes of most back pain – i.e. core muscles that have ceased to work in harmony with one another.ﾠ This disharmony is generally due to non-ideal, day-in and day-out postural habits, injury, emotional states, and the cumulative demands of life as they pull on your alignment.ﾠ As a result of the disharmony, some core muscles get really strong and/or tighten up, while others become overstretched and/or weak.ﾠ That’s what I mean by muscle imbalance.
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For your reference, check out the picture called "The Centrally Located Pelvis" to see the pelvic bone in its entirety.ﾠ (You'll see this again as we delve further into the anatomy of the pelvis.)
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THE BIG 3 - HIP BONES, TAIL BONE & HIP JOINTS
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Before we can really get started doing core activation techniques, we need to identify pelvic anatomy relevant to your back health.ﾠ This is a topic that can go on indefinitely; for our purposes, though, I’ll introduce 3 areas – I call them “The Big Three” - that I consider key for the beginner.
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#1- Your Big ‘Ole Hip Bones
The first of the Big 3 is an obvious place on the pelvis I call “the Big 'Ole Hip Bones”.ﾠ As the name implies, locating these structures is easy to do.ﾠ They are the solid structures located just under your waist.ﾠ Find them now by assuming an “arms akimbo” position.ﾠ In other words, put your hands on your hips!ﾠ If you feel the big bones under your hands, you’re off to a good start.
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The Big 'Ole Hip Bones are a “landmark” we’ll use when we work the pelvis as a whole unit.ﾠ You’ll refer to these “landmarks” when you do the Pelvic Tilt exercise, as well as the exercises for which a Pelvic Tilt is the foundational movement.ﾠ Examples of such exercises include the Glute Bridge, the Core Strengthening in Prone and the Cat-Cow warm up stretch in the All 4s position. (Instructions are given in Section 3 - Exercise.)
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The remaining anatomical points on or near the pelvis we need to locate to get started with core activation are the tail bone and your hip joints. As I mentioned, these are not the only places on the pelvis to befriend.ﾠ But for our purposes, they may initially provide you with the means for freeing yourself from a stuck way of moving that very often[Anne Ashe1] leads to pain, poor posture, activity limitation, and of course, muscle imbalance.
MY BACK HURTS!How often have you uttered those words? For backache relief, most experts recommend exercise, particularly core strengthening exercise. This book takes a holistic approach to back exercise and core strength. The first part helps you build a foundation of techniques that may aid in establishing alignment, relieving muscle tension, and activating the highly supportive core abdominal muscles.
You can use this holistic foundation as a standalone pain relief session.
But the book goes much further than that. You’ll learn how to apply the holistic foundation to a generic back exercise program. Weaving in these specialize holistic techniques will likely transform the hackneyed, hum-drum basic exercises you see over and over again into a unique healing and body empowering experience. You’ll learn how moving with good body alignment may vastly (and quickly) improve your flexibility and functionality.
There are lots of informative pictures and the language is conversational. While you’ll likely learn a lot about how your body moves, it can be easy, and even fun, to master the techniques set forth in this book.
From the Author. Plagued with injuries and spinal conditions galore, I began using movement as a healing art at a young age. Not only did this approach exceed my expectations for pain relief, but it was interesting and fun to do. The great results I got from using movement to heal my body inspired me to share my knowledge with others. So once I got my mojo back, I went on to teach; I have helped hundreds of people relieve pain and recover their chosen lifestyles where conventional medicine could not. I continue to evolve my own eclectic blend that weaves together a number of excellent holistic systems including Pilates, yoga, Feldenkrais and others.
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Genre - Non-Fiction, Health
Rating – G
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