Ryan Krane Inc

Often times, people tend to be couch potatoes. When you think about it, we've all been that person at one time or another in our lives. However, lazing around too much can have its apparent physical downfalls. Aside from the fact that it takes away time to better your health and fitness, it can actually hurt you over time. And this is where the anterior pelvic tilt comes in. Have you ever heard of it before?

Well, let's get into it, shall we? The anterior pelvic tilt occurs when the hip flexor muscles (iliacus and Psoas) suddenly tighten up and become overactive.

They rotate forward then tug on the top of the pelvis and the lumbar spine, which is located on your lower back. Hence, its name: the anterior pelvic tilt. It brings forth the pelvis, which then causes the tilt. (See attached photo above.)

Furthermore, another cause of this is an underactive glutes. These parts are not very strong, which will then permit the tight and overactive deep hip flexor muscles to be able to tug on the pelvis and lumber spine forward. Commonly, this is a pain people find in their lower back. Have you personally ever experienced this?

So, how exactly do you fix these issues? Well, corrective exercises are the solution to that. To give the pelvis a chance to return to its upright position, try some stretches to loosen the tight deep hip flexors. As for the glutes, also try isolated strengthening to correct the anterior pelvic tilt.

Before beginning any exercise program, every individual should be assessed properly and thoroughly. I mean, how else would you know how to go about the program without completely knowing yourself and your proper needs? To start, you and your trainer must be familiar with your requirements; otherwise, the program will not benefit you in ways you quite expect. Without a thorough assessment, the client is left with only half of what they need and deserve. Which brings me to the question: why don't most trainers do a thorough assessment before beginning their clients' programs?

This would be quite a shock to most people. You see, most trainers tend to train on what they already know from their own training or personal experiences. They also seldom inquire about the needs of the client(s). However, with a good trainer, it should be all about the client. Through working with a caring and attentive trainer, the clients are safe with a program custom-designed to their goals and what is drawn from the assessment. All programs should begin as such to best benefit the clients. With a focused trainer, the clients are - as they should be - properly assessed. And with a trainer who is attentive and responsible, each program is custom to each client according in their needs.

Have you ever heard of pronation? You see, pronation is when your feet naturally fall inward, toward your body's midline. But too much is not a good thing. That's when the term "overpronation" comes in. Since we already know what regular pronation means, overpronation is when your feet fall too much inward, more than it should.

As a result of overpronation, your knee and hip alignment are thus affected. It can actually lead to a number of injuries! In fact, for starters, it can cause inflammation in your feet, which is extremely uncomfortable. If left unattended, it can lead to other problems. You would think that discomfort alone is more than enough, but unfortunately, it can actually go farther than that. When symptoms begin to show, even walking can start to feel awkward. And on top of that, your calves and feet will feel strained as well.

But have no fear! For Corrective Exercise Specialists, their job is to make sure that not only do you avoid discomfort, but also guide you in eliminating it. With that said, how about some exercises? Try these simple ones: a.) massage your arches with a golf ball, and/or b.) stretch your calf muscles.