EVERYTHING You Need to Know About Pelvic Motion - Explained in 5 Minutes!! (Crash Course)
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- Опубліковано 29 чер 2024
- Everything You Need to Know About Pelvic Motion - Explained in 5 Minutes
The pelvis is one of the most important structures in the axial skeleton. The pelvis contains the sacrum, ilium and ischium bones which are have the attachment sites of many of the most important muscles and ligaments in the body.
The sacroiliac joint has small motions, maybe 2° on each side, but these motions are crucial for force storage and release during upright propulsive activities.
When talking about motions of the pelvis, we have two broad categories:
Relative motions: The small movements between the sacrum and ilium and the associated movements of the lumbar spine and hips.
Orientation: Movement of the entire pelvis as a unit in space.
If we are oriented we typically don't have access to relative motions to the degree we would if we were in a less forward position with respect to our center of mass.
When it comes to orientations of the pelvis, we have anterior pelvic tilt, posterior pelvic tilt, lateral pelvic tilt, and anterior orientation without significant pelvic tilt.
While anterior pelvic tilt is an obvious forward movement, the posterior pelvic tilt which is often associated with a swayback posture is also a forward movement of the pelvis. When the lower half of the pelvis moves forward more than the upper half, you get a posterior tilted but anteriorly oriented pelvis and a tight glute area that we see in a swayback individual.
To improve range of motion and restore sacroiliac joint movement, we need to reorient our pelvis in space on the proper axis. To do this, we need to identify which aspect of the pelvis is forward and the axis of movement, and then we need to do activities that allow us to move away from this tendency in the opposing direction.
If you need help figuring out a plan to help reorient your pelvis to restore relative motions, visit chaplinperformance.com to book a consult.
00:00 - Intro
00:22 - What are the two main types of Pelvic Motion?
00:48 - How do we know if we have access to relative motions?
01:10 - What are the relative motions within the Pelvis?
01:25 - Movement of the Ilium
02:10 - Movement of the Sacrum
02:30 - Associated Movements of the Sacrum and Ilium
02:58 - Relative Motion While Walking
03:30 - What is Pelvic Orientation?
03:54 - How do we know if we have a Pelvic Orientation?
04:12 - Anterior Pelvic Tilt
04:25 - Posterior Pelvic Tilt
04:41 - Anterior Orientation Without Pelvic Tilt
04:59 - Lateral Pelvic Tilt
05:32 - How to Restore Relative Motions
06:23 - Thanks for Watching
Wow. Feel like I hit the jackpot with this find. Succinct, educational, understandable and practical. Awesome!
Thank you very much. Glad it was helpful!
This is the simplest most straightforward presentation I've seen. Well done and thankyou
Thank you!! Appreciate it
Lovely video man, exactly what I was looking for. A concise explanation of pelvic motion, thanks. New sub.
Thanks for watching. Not always concise but trying to get better at it!
This was a great presentation ! Thank you! I also found that was helpful to have a deeper understanding of pelvic motion
This is such a great comprehensive description! Thanks!
You are most welcome!
Just gold - thank you for this!
Glad you found the video useful. Thanks for watching!!
Thank you, exactly what I was looking for
You are very welcome!!
It’s really easy to understand and informative. Thank you so much from south korea
Great explanation of the topic. thanks!
You are most welcome!
Great explanation, thanks!
You are most welcome. Thanks for watching!
Wow. Thank you. Such a condensed but thorough overview. I now understand my pelvis. Be cool to explain relationship between hips and pelvis. ❤
Glad it was helpful!
I’ve followed you for years and this is my first commentary.
As a karateka since 1975 I’ve had the opportunity to train with many older sensei’s. Seeing these guys still training in their 50’s and 60’s with incredible punching speed and power is when they stand with their shirt off is the incredible definition of their obliques and not much else. My sensei’s trained with the makiwara, (punching board), with a focus on absorbing the impact and most important they would say, “tuck the tailbone” which is to say a posterior pelvic tilt on impact locking the pelvis and legs. Based on this "tucking of the tailbone" I now realize they are creating a “hollow body position”. Have you thought about a segment on this technique/position since I now see it everywhere extreme tension is needed?
Excellent content and presentation Bioneer.
Woow. U just made my day mate. . Tots of confusions cleared in 6mins . Great job frnd
You are most welcome! Thanks for watching!
This was great presentation 👏🏽. Thank you Greg for visual demonstrations.
You are very welcome Tish. Hope you have a great weekend. Thanks for watching!
finally.... thats exactly what i was looking for!
Hell yea
Very Helpful ! Thank you !!! ☺
You are welcome!!!
I was so hoping you were going to show an exercise to correct lateral pelvic tilt, but I still enjoyed it
Nice sprint! However you did not explain everything as promised! For instance what is the movement in the SCIs as related to pelvic tilts? Equally what is the SCI movement in relation to lumbar movements.Thank you in advance but you have to become even faster to accomodate the needs of your audience
beautiful. nuff said
Very well explained
Thanks for watching!!
Speed walking/talking, but very understandably explained, thank you! I always aspire to being more like "Lucy" (Loosey?). Don't want to be Stiffy!
I’m not sure how we are going to spell her name… I’m thinking maybe just Lucy. Thanks for watching Mary Jo! Have a great weekend
Amazing 😻
Thank you!
Nice!
Helpful thanks!!
You are most welcome! 🙏
Thanks!
This is helping me with drawing lol, been struggling with the torso and the pelvis. Thanks
Love to hear this. Drawing the human body is so awesome!!
Good work really 🤍
Thank you so much 😊
great demonstration. im wondering how the cycling movement actually afects the sit bones. are they suposed to move a little (and what can cause the chafing) or are they suposed to be locked in place? cheers
Great stuff Greg 👍 how to determine if our pelvis as a unit is pushed forward? is it possible to have a lateral tilt in that case
If you have a symmetrical loss of IR and ER it’s probably more just straight forward, if it’s asymmetrical to any significant degree it could be more of a lateral tilt
Amazing ❤🎉
Thank you very much my friend!!
Hey greg excellent explanation, do you have any video on anterior orientation without tilt on your channel or can u suggest any method to restore that.
Not exactly sure what you mean by restore… but I’m sure that we cover it in my program Total Body Restoration. I’d suggest joining the waitlist
Thank you ❤
Welcome!
Great video. I have a question, I herniated my L5S1 disc about two years ago on my left side and believe that there's still scar tissue from the injury that makes it feel like "glue" or "sticky"... Whenever I sit on my butt, there is pain at the bottom of my my pelvic bone or ilium, unsure which one. I'm curious if the motion between the sacrum and the ilium on the L side of my pelvis is limited because of my disc injury and how I can go about getting motion back into there? Thanks for all the help.
Masterful!
Hii and thanks for the video!
Is there some information available on twisted pelvis/pelvic torsion ? I seem to have that assymetry and it is quite difficult to find a proper explanation, visualisation. Like for example in my case the right hip is tilted kind of forward, but the left one is more backwards.
Thank you!
Hi Michaela... Thanks for watching. Essentially what you are describing is an oblique axis rotation towards the right. I will make a quick video of this one soon. Early on in this particular pelvis position, the left side is slightly higher than the right, the right appears a little further forward than the left and the left appears as though it is staying back relative to the right. Usually, it would be easier to cross the left leg than right. Does that sound about right?
Thanks for such a clear explanation. May I ask what brand is your pelvis model I want one! :)
Sawbones best in the biz!!
That single video has answered dozens of questions for me. Thank you very much.
Super helpful. I think you may have mentioned in another video, but have you studied with Postural Restoration Institute?
- A new COTA
I’ve taken their primary courses.
thank you! I have one question though does most of the force of the body go towards the pelvis? or the core? I heard that martial artists have stronger punches because they train their cores and your core powers every movement but I also saw someone saying force comes from the pelvis area. are the core muscles used in most movements around the pelvis?
Pelvis and core are synonymous in many ways. Core includes the pelvis
Do you know what I can do if I’m stuck in a nutation of sacrum and internal rotation of ilium?
What about pubic symphysis misalignment as seen on x-rays, can this this be corrected similar to a lateral pelvic tilt-type treatment?
so when i have a palvis rotataed to the right with the lower left side of the palvis more forward and the higher right side more backward (the bone of the back my right palvis is sticking more) i belive it is caused by a weaknes is my right glute (asymmetrical glites) so do i need to focuse on hinge type activities on my right side ? thank you
Hi thanks for the video, great as usual,, I got a question though, I get incredible headaches and neck shoulder tightness, I narrowed down the reason to the bad breathing habits, now what I noticed is if I lay down and my toes are pointing to the walls I get all these weird symptoms like headaches stiff neck bad breathing, but if I force my toes to point to the ceiling my breathing enhances and my headaches goes away, some time I put a pillow underneath my knees for support,is there a coloration here or is it just in my head?
You are biasing the hips towards internal rotation, which is likely a strategy/motion that you are typically not representing very much. I’d say it’s a good strategy!
@@ChaplinPerformance thank u! Even when I am sitting and use this strategy it helps alot, feels like my posture is intact and breathing better, couldn't find anything on the Internet to support this though, if u can make a video that would be awesome!
Great vid! One question tho, if the pelvis is rotating backwards(posterior tilt) does that mean it would automatically have a internal rotation going on at the same time?
Not necessarily
@@ChaplinPerformance thanks for the reply, may I ask also about ur professional opinion on PRI(postural restoration institute) stuff? I’ve tried some of those techniques and saw some great results but the results tend to fade away within days, sometimes even overnight, not lasting
Yeah I think a lot of the benefit is in the fact they they bring you into a present attitude and help access certain movement options. However, in my experience it takes a lot of work on the mental/emotional/spiritual side if the main motivation for doing them is tension/pain and if the motivation is purely from a movement perspective, then you’ll have to exercise at or above the level of the task you want to improve. For example, if you want to get better at hiking, then you’ll want to be able to reestablish movement options, then do some type of activity that prepares you for the ROM and force production demands of that task. A 90-90 hip lift won’t do it but a heavy loaded staggered deadlift or split squat with the desired strategy probably will.
Dear greg,
I have kind of a odd questions
1. Does the sacrum nutation and counternutation control the ilium internal and external rotation or does the ilium control the sacrum or they both effect each other?
Which one is in the most control lets say?
2. In which position of the sacrum or ilium or both needed so the body will be able to be in a position where the Ischiocondylar portion of the adductor Magnus will contract/strengthen/flex?
Since the Ischiocondylar portion which is less known but still known as a hip extensor and attach to the ischial tuberosity from the posterior view but also the other hamstrings muscles are connected to the posterior view of the ischial tuberosity so the position of the ischial tuberosity probably have an effect of which would be biased?
So if the ilium have kind of a internal and external rotation and the ischial tuberosity is part of the bone down there which position is more bias to contract the Ischiocondylar portion with less hamstring in hip extension?
3. In the anterior pelvic tilt and posterior pelvic tilt what is happening to the sacrum? Does it stay in place or does they come together with the iliac movement?
Meaning if there is anterior pelvic tilt is there a anterior sacral tilt of posterior sacral tilt?
And in the posterior pelvic tilt what is in there about the sacral position?
Thanks for your questions. I’m not sure anyone knows the answers to your questions.
Here’s my best guess based on my understanding of your questions.
1. The motions are coupled. It likely depends on the structure and movement strategy of the individual to which has a greater influence or “control.”
2. Concentric IC adductor will be hip extension, internal rotation and adduction. That’s also where you would get more adductor than hamstring. Also consider knee extended to bias the adductor.
3. You’ll get anterior and posterior sacral tilt in an absolute sense. But you might not get anterior or posterior sacral tilt relative to the ilium. This also likely depends on the person.
3.
@@ChaplinPerformance
dear greg, thanks for the answer
About the ilium internal and external rotation and relation gluteus maximus contraction , which rotation gives the glutes maximus a better position for him to contact and strengthen? The idea of hip extension and hip external rotation i get but the ilium rotation?
I have problem with my pelvic & i become more convinced after watching this video, what i must do to bring back my pelvic to its position?
No way to tell you based on your question
Hey Greg:) one off topic question and one that I v been having for a long time, if you could help me understand it please:) - so we have an individual Who has lost a lot of relative motion and is compressed A-P and at the same time he is dealing with pelvic instability, PFD, painful body in general... He has also lost a lot of muscle mass, so he is basically atrhopied all over. Would increasing range of motion/relative motion with rolling and relaxing help in that case? Because I am wondering if the patient isnt felling stable and is atrhopied at the same time with some muscle controling issues do we Want to increase relative motion or do we Want to follow a basic physio strengthening program for that individual? My thought process is that we dont want to add new motion to unstable pelvis but at the same time we dont want to compress it even further with strengthening? So what should be the solution here or where am I wrong? :)
In one of these cases you have to look at it like what favorable physiological changes can you make to improve this individuals chances of being more dynamic. He is a man who needs to learn to do both (both reduce stress but also increase tolerance to increased stress).
Imagine he’s stuck in the middle and you want to give him strategies to move away from that middle point to both become stronger but also more capable of producing alternating expansion and compression.
I’d use the KISS approach and try to look holistically.
Things to think about: Progressive overload, unilateral activities or even floor based activities where he can exert himself safely, moderate intensity cardio, sleep hygiene, positive social engagement, and nutrition.
You need relative motions and general reconditioning… go after both in a progressive manner and you should make a huge difference.
@@ChaplinPerformance thats superb! Thanks a lot:)
So if I have full inward rotation range (access to relative motions test) but no outward rotation range- what does this mean? What can I strech and how is my pelvis rotated then? I'm missing how the leg rotation is linked to the specific pelvis rotation. I'd be so thankful if you could help out because I think I found THE key information I was missing for so long!
You probably have a significant anterior orientation of the pelvis to the point where the orientation of ligaments is changing to allow full internal rotation. There could also be some structural hip differences at play as well. The options you likely need to work on restoring will relate to getting the pelvis to come back and stay under the rib cage. Heel elevated squats would be an example.
@@ChaplinPerformance Wow thank you for the super quick reply!!😊 Okay so you are talking about anterior orientation without a tilt, right? Is the obturator internus a muscle which is involved in that? I've seen someone sitting on a bottle to release tension there (ua-cam.com/video/vZtyZIV8avU/v-deo.html).
And has my issue also anything to do with external rotation of the illium or not at all? Thing is- I'd like to achieve the middle splits (toes upwards) and I think it might not be so much a tight adductor in the front but maybe something in the back blocking? But that's just a guess. I also don't understand why in middle splits tutorials they always strech in butterfly pose (lotus pose but with heels together) when I have my knees already on the ground but can't do the middle splits anyways.
I'm for sure a bit tight around the sacrum.
i have a question, what occurs at sacrum with hip flexion/extension, nutation or counternutation?
Towards 90 and 0 degrees you’ll have a bias towards nutation and between 0-60 and 120 and beyond it will be more counternutation
Hi, thank you for your videos on laterla pelvic tilt, i have one question though, is it ok to do both exercises for right lateral and left lateral pelvic tilt?, exercises for left teach how to use hamstring to bring left side of the pelvis back and right pelvic tilt exercises teach how to bring right side to the front. In my situation I am not sure am I right or left pelvic tilt while hingin my right side of the pelvis goes up and back(like right LPT) but during squats/split squats the left side goes to the front and up(Like left LPT) what I am sure of is that i try to push to the right during squats and during hinging i hinge to the left. Sorry for the long comment
It is okay to do both and often beneficial!!
@@ChaplinPerformance Thank you very much for your answer, have a good day
Is it a posibility cause of imbalance pelvic position or dislocation, according to limb walking movement and pain around hip joint when motion from sit position turn to stand up then walking about 3 step forward.
This video explains pelvic motion. I’m not sure what your question means
I had a hip joint replacement surgery on the left side my femur, the head and the neck of femur, it has been took out then a duplicate plate was implant into it. Then until this day, I cannot walk properly like other normal people, I had one of my foot little bit short then the other one. In this case, what is cause it happened ? Is it possible related to the pelvic ?
When I watch pri videos and they do excercises with staggered stance and they say tuck your pelvic, do they mean only on the side of standing leg or the whole pelvis? Every physical and breathing excercise they always say tuck your pelvis, are we meant to be walking around with a tucked pelvis? Thanks for time in making these videos.
Don’t walk with a tucked pelvis… it’s not a great cue for everyone. Don’t trust anyone that gives the same cue for everything
Can you have the entire pelvis moving forward or back as a unit and have an antetior or posterior tilt with that. For example, your entire pelvis is shifted forward into a toe off position and you’re in an anterior tilt or posterior for that matter.
My right hip is slightly higher then my left hip. My right hip on my chiro xrays is rotated forward and left hip is back? Do I have a left pelvic tilt or a right pelvic tilt?
It’s probably a right on a right oblique axis… which would be like a left underneath a right
So I probably should look into trying the exercises on your right pelvic tilt video?
Thank you for this video! Can overworked abs cause an internal rotation od the illium bones? My hip bones are internally rotated and it feels like the space between my lower abs and hip flexors have shortened as a result...my hips are not level, its hard to engage my glute medius, therefore creating an imbalance when I walk. It feels like the ledt leg is shorter. Also, my gait has shortened. Any advice is appreciated. I am in Canada, do you offer virtual assessments?
Hi Natalia,
It sounds like you have an anterior orientation of your pelvis creating the IR at the hips, not too much abs. Although your abs might feel overworked.
If you’d like an assessment, go to chaplinperformance.com and scroll all the way down to book in.
What are muscles responsible for pelvis internal rotaion
Depends on the orientation of the pelvis, leg and spine
Thanks for giving me the vocab, i have eds so my pelvis and hips are always giving me issues. ✨ I'm getting married ✨ and so i gotta talk to my doctors
You are welcome. Best of luck. Hopefully you are training to stay strong and to improve control over your joints!
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Where can I get a Lucy model?
Sawbones.com
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Omg why are you speaking so fast? 😳