Okay, so we’re now onto part 3 of the series and this week we are looking at exercises to correct anterior tilt of the pelvis, which creates the lordosis posture. If you’ve not yet read the last 2 week’s posts, you should read them first. Pt1 HERE and Pt2 HERE.
Why are these exercises important?
Anterior tilt occurs becuase specific muscles may be weak, tight or you simply don’t know how to activate / use them properly. The exercises will therefore strengthen, stretch or activate control of those muscles. By doing this, you will be more aware of correct posture / pelvic position and you will be better able to maintain correct posture / pelvic position during exercise and daily life.
What are the limitations of these exercises?
Don’t presume that by doing these exercises, you will automatically hold perfect posture whilst you are training and racing. The exercises will make it possible to CONTROL your posture, but you must consciously make it happen when you are exercising. I’ve seen many swimmers and runners completing endless drills in the pool or on the track, presuming it will impact on their performance. The reality is that they become awesome at performing the drills and it seems to make no difference to the actual stroke or running stride. The same applies to these exercises, you have to make the transfer happen in a practical setting. Drills and exercises are pointless unless you try to implement them when you actually exercising.
How do I implement them when exercising?
Simple, when running you should always try to run in a pelvic neutral position. The first step is being aware that you’re NOT in a neutral position, then you should be able to use your stomach muscles to rotate the pelvis into the correct position. It might help to do the same cycling, some simple posterior rotation mid ride can prevent hip flexors tightening too much.
What about open water swimming? How many of you get a bad back swimming in a wetsuit? Simple explanation, the stomach muscles are not strong enough and your lower back arches too much (bit like doing a BAD plank exercise and sagging in the middle). Couple this with the fact that a wetsuit gives you buoyant legs and a high head and your body is in a ‘U’ shape position in the water. You need to contract your abdominals and lift your stomach (GOOD plank) to straighten you out and get a level position in the water. The big issue is going from this position in a wetsuit to a complete opposition position leaning forwards on your aero bars, a postural nightmare.
Stop banging on, what are the exercises….
These are the simple exercises which should be done every day without fail. We thought the bext way to show you would be a little youtube video.
NEXT WEEK, we’ll look at the stitch and breathing issues. We’ll also have a look at some of those cramping issues and suggestions to stop calf cramps when swimming etc.
Please pardon by pelvic tilting, it’s not the best viewing. IF YOU FIND THE VIDEO TOO SMALL, click on the YouTube icon, bottom right hand of the video player, it’ll open in YouTube. HERE
Sports Science lecturer for 10 years at St Helens HE College.
2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.
In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.
In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.
In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.
Check out the endurance store HERE