Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Other

Reply
 
Thread Tools Display Modes
Old 02-27-2009, 11:59 AM   #1
Gittit Shwartz
Senior Member
 
Gittit Shwartz's Avatar
 
Join Date: Dec 2006
Posts: 295
Default Posterior Pelvic Tilt

Any experience/insights on fixing this issue?
A friend of mine asked me to write a program for him as I saw fit. Since he has a very obvious case of "flatback"/posterior pelvic tilt I thought that would be the first thing to address.

Some more info on the trainee: he is just turning 30, currently trains with weights 3 times a week (curls and such). He jogs ~40 minutes outside or on the treadmill almost every day. No lower body work in the gym at all because he says his thighs grow too fast (they ARE big). Doesn't like to bench for the same reason. Suffers from lower back pain occasionally. His scapulae are constantly retracted, shoulders are hyperflexible, and he says pull ups make his neck hurt.

After reading a bit of Eric Cressey's stuff I came up with this program:

Lower body 1 (in the gym):

Front Squat 3 x 5 reps
Back extensions 3 x 10-15 reps
KB swings - 50 reps
Weighted pike stretch 3 x 30 seconds

Lower body 2 (at home):
Double leap from knees (sit on your knees on the floor, leap to feet and immediately jump up to touch the ceiling) 3 x 5 reps
Pistols 3 x 3-8 reps each leg
Seated straddle leg lifts (butt stays on the floor) 3 x 30

Upper body (in the gym - twice a week)
(A1) Dips
(A2) Pull ups*
3 x 5 (weighted if necessary)
Cuban press 3 x 10 (very light weight)
plank holds - front, side, back, side, 60 sec each x2
Interval running on a high incline (treadmill)
Weighted pike stretch

Tennis ball rolling around the scapulae and on the glutes and hamstrings as often as possible

* Or substitute - I have to see if I can figure out what is making his neck hurt. Any ideas or good subs?

** Could the jogging be contributing to his posture problem? I'm not sure if I can get him to drop it completely.

Any comments or suggestions will be very much appreciated!
__________________
Radio G
Gittit Shwartz is offline   Reply With Quote
Old 02-27-2009, 12:55 PM   #2
Donald Lee
Senior Member
 
Join Date: Mar 2008
Posts: 646
Default

Quote:
Originally Posted by Gittit Shwartz View Post
Any experience/insights on fixing this issue?
A friend of mine asked me to write a program for him as I saw fit. Since he has a very obvious case of "flatback"/posterior pelvic tilt I thought that would be the first thing to address.

Some more info on the trainee: he is just turning 30, currently trains with weights 3 times a week (curls and such). He jogs ~40 minutes outside or on the treadmill almost every day. No lower body work in the gym at all because he says his thighs grow too fast (they ARE big). Doesn't like to bench for the same reason. Suffers from lower back pain occasionally. His scapulae are constantly retracted, shoulders are hyperflexible, and he says pull ups make his neck hurt.

After reading a bit of Eric Cressey's stuff I came up with this program:

Lower body 1 (in the gym):

Front Squat 3 x 5 reps
Back extensions 3 x 10-15 reps
KB swings - 50 reps
Weighted pike stretch 3 x 30 seconds

Lower body 2 (at home):
Double leap from knees (sit on your knees on the floor, leap to feet and immediately jump up to touch the ceiling) 3 x 5 reps
Pistols 3 x 3-8 reps each leg
Seated straddle leg lifts (butt stays on the floor) 3 x 30

Upper body (in the gym - twice a week)
(A1) Dips
(A2) Pull ups*
3 x 5 (weighted if necessary)
Cuban press 3 x 10 (very light weight)
plank holds - front, side, back, side, 60 sec each x2
Interval running on a high incline (treadmill)
Weighted pike stretch

Tennis ball rolling around the scapulae and on the glutes and hamstrings as often as possible

* Or substitute - I have to see if I can figure out what is making his neck hurt. Any ideas or good subs?

** Could the jogging be contributing to his posture problem? I'm not sure if I can get him to drop it completely.

Any comments or suggestions will be very much appreciated!
Have you looked at his feet?
Donald Lee is offline   Reply With Quote
Old 02-27-2009, 12:57 PM   #3
Gittit Shwartz
Senior Member
 
Gittit Shwartz's Avatar
 
Join Date: Dec 2006
Posts: 295
Default

He has normal arches. Can you explain the connection?
Thanks!
__________________
Radio G
Gittit Shwartz is offline   Reply With Quote
Old 02-27-2009, 01:28 PM   #4
Donald Lee
Senior Member
 
Join Date: Mar 2008
Posts: 646
Default

Quote:
Originally Posted by Gittit Shwartz View Post
He has normal arches. Can you explain the connection?
Thanks!
For myself, my feet dictate my back arch more than anything else. If you pronate (inward roll & flat feet), you tend to have a posterior tilt. If you supinate (outward roll & good arch), you tend to have an anterior tilt.

http://performancemenu.com/forum/showthread.php?t=3433
Donald Lee is offline   Reply With Quote
Old 02-27-2009, 05:09 PM   #5
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Weight training and strengthening tend to do very little or at least very slowly.

People who want quick results will examine their posture and FIX it. Yes, when you've had poor posture for a while, you'll get really sore when you revert to proper posture but once you do it for a week or so it will become normal.

It would be easier to do an analysis if we could see what is going on with his feet/legs & side posture like Donald was saying..
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 02-27-2009, 07:12 PM   #6
Yael Grauer
Senior Member
 
Yael Grauer's Avatar
 
Join Date: Oct 2006
Location: Minneapolis, MN
Posts: 1,590
Default

I would recommend the Postural Restoration Institute. I tried a lot of things for my (anterior) pelvic tilt and have gotten more mileage from just a few months of PRI sessions and individualized exercises than from years of "everything else."

Even with the best exercises if your posture is wrong your body will find a way to screw them up.
__________________
http://yaelwrites.com
Yael Grauer is offline   Reply With Quote
Old 02-27-2009, 10:20 PM   #7
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

www.egwellness.com
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 02-27-2009, 10:55 PM   #8
Gavin Harrison
Senior Member
 
Join Date: Feb 2008
Posts: 263
Default

Start him working a desk job... should clear things right up.
Gavin Harrison is offline   Reply With Quote
Old 02-28-2009, 02:29 AM   #9
Gittit Shwartz
Senior Member
 
Gittit Shwartz's Avatar
 
Join Date: Dec 2006
Posts: 295
Default

Thanks all for your responses. Yes, come to think of it, the things that made a difference in my posture (anterior tilt) were
- Feldenkrais
- Hamstring & gastrocnemius stretching
- Actively changing foot placement
- Just plain awareness.

It IS odd to see the opposite problem. The only other young people i know with posterior pelvic tilt are ex soviet gymnasts or have multiple ruptured discs.
__________________
Radio G
Gittit Shwartz is offline   Reply With Quote
Old 02-28-2009, 09:45 AM   #10
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

On the gymnast note, no practicing of the hollow position...

Lifting-wise, you might start with some top-down DLs and some bottom-up back squats, always making sure he is maintaining a neutral lumbar curve.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 04:24 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator