Eccentric loading (length under tension) of your hamstrings is crucial for mobility and strength. Pelvic position must be neutral to ensure sufficient length of the hamstrings. Incorporating a brief pause at end-range will allow you to feel your hamstrings contract. It will also allow you to re-engage them if you have lost tension.
Borrowed from the Postural Restoration Institute (PRI,) this drill is fantastic in getting someone out of an anterior pelvic tilt – which can lead to back pain, hamstring strains and many other pathologies that look for an anteriorly tilted pelvis as a compensation strategy. Look for more posts to follow which show integration of this […]
Introduction to the link between anterior pelvic tilt and the incidence of hamstring strains.
I began working with Dimitry at Total Physical Therapy for a recurring lower back problems. Prior to Dimitry, I had worked with both physicians and chiropractors which provided short term relief, but my problems continued to re-surface.
Dimitry’s practical and holistic approach enabled me to better understand the source of my injury. Most importantly, he taught me how to fix it correctly and prevent the injury from coming back. The quick progress I was able to make while working with both Dimitry and Lauren was so encouraging. The practical knowledge I gained to help me with everyday function along with exercise was extremely helpful.
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Client w/major (R) knee pain. Think her (R) ankle has something to do with it? She also complains of constantly spraining it. Single limb stance testing shows reverse/supination strategy. Releasing the right medial ankle region followed up by right glute activation and left anterior oblique sling activation along with building neutral foot control in weight-bearing – knee feels like a boss! Don’t just treat the knee if the knee hurts!
Everyone who’s ever ran more then once around the block has had lateral hip and knee pain. How and why do we use the foam roller and when is it NOT a good idea to use that roller?
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Now we know why we posteriorly tilt when we squat and round out our lower backs. But how do we stretch the tight structures that create that “dumping out” effect? There are 3 main muscle groups that contribute to this effect. What are they? Curious? Well . . . You know what to do!
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So we know about the squat and what happens when we loose form on the bottom end (see last video.) We “dump out” at the pelvis. But why? The answer lies in the length of the three main muscle groups. 1. Hamstrings 2. Glutes 3. Adductors. If they are tight or in spasm, they will pull the pelvis into a posterior tilt or a “dump-out.” Watch this video to understand what I’m talking about and take a look at your own squat.
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