Lateral Pelvic Tilt and TIGHT PSOAS Exercises - 4-Step Progression

Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperforma...
Take the Breathwork Breakthrough 7-Day Challenge - breathworkbreakthrough.chapli...
Lateral Pelvic Tilt and TIGHT PSOAS Exercises - 4-Step Progression
The psoas muscle gets a lot of negative attention. And in some ways, for good reason.
When this muscle is tight, short and toned up, it can limit movement and screw up posture.
One of the most common findings in a lateral pelvic tilt is a tight psoas muscle.
When this muscle is too short and tight, it can keep us stuck in certain positions of the spine and pelvis.
The actions of the muscle are extension, rotation to the opposite side, as well as lateral flexion. This muscle indirectly tilts the pelvis in combination with the iliacus muscle.
If we want to inhibit this muscle and access the movement options that are lost as a result of it being too tight, we simply have to design an exercise progression that helps us to recapture an eccentric position, while picking up the stabilizing function on the contralateral side.
In this video, we go through a 4-step exercise progression that can help address lateral pelvic tilt. We start on the ground, working away from a 90 degree position of hip flexion, where lateral pelvic tilt will be the hardest to control.
We then work towards that 90 degree position.
We then repeat this progression in standing, working from a more hip extension biased position to a more hip flexion biased position.
Ultimately, we need to load this side in a more "open" or expanded position, giving the body a new strategy for force production.
00:00 - Intro
00:26 - Lateral Pelvic Tilt
01:04 - Why does it happen?
01:15 - The role of the psoas
01:32 - Positions of the spine & pelvis
02:00 - Exercise 1 - Side-lying un-hiked propulsion
03:43 - Exercise 2 - 90-90 un-hiked propulsion
05:25 - Exercise 3 - Standing un-hiked propulsion
07:05 - Exercise 4 - 1/2 Kneeling un-hiked propulsion
08:32 - Join Total Body Restoration

[@ChaplinPerformance]

If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration!
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/

[@maryjomagar7154]

A great video, as always! Thanks so much!

[@nikhilsaxena4759]

You deserve lot of more subscribers, I wish you the very best in life for your continuous dedication for the well being of people suffering through lot of imbalance postural issues.

[@loriwilliamson5738]

Definitely agree with you!

[@gopeshyadav7683]

Please make a video on wrist pain

[@Me-rv3pu]

My left hip is about 3 inches higher than my right . Two years now i purchased adjustable heel lifts, but heard it voikd make things worse. Walking is very uncomfortable, and standing after sitting is not much better

[@robertabrozic3278]

I have a lot of pelvic tilt for about 3 years now it makes it very hard to walk cuz it's uneven plus severe duckfeet information and I also have severe rheumatoid arthritis so I'm unable to get on the floor to do some of those exercises I can only do the standing going with the block having more standing exercises for lateral pelvic tilt I would appreciate it and how long will it take to cure a lateral pelvic tilt

[@ChaplinPerformance]

Really hard to give much info here without assessing you. And timeframe is quite variable.

[@La-jn2os]

Am going to try this on the opposite side since am hiked higher on the left -Thanks!

[@tishguerrero]

Greg, curious about what causes, or contributes us to hip hike?

[@ChaplinPerformance]

We can't speak to the cause. Could be so many things. Mechanically speaking, it's a lack of access to IR. This could be due to a lack of space (posterior compression) or concentric muscle orientation that prevents IR (anterior compression).

[@2am561]

I find that stress really affect my psoas tension

[@ChaplinPerformance]

100 percent true. I’ve found that mindfulness meditation and other mind based tools work really well for this reason

[@promisedprince6201]

Each time when I have stres I get taight psoas and realy bad back pain and uneven hips​@@ChaplinPerformance