Quick Fix: Understanding Pelvic Tilt - Anterior, Posterior, or Neutral

[@dbg7246]

Great explanation and now it makes sense when others say postural pelvic tilt as they crunch their abs. Now I see slightly PPT to neutral. I tried it and wow neutral pelvic tilt 🎉

[@getgymnastfit]

Thank you and I’m happy I was able to help a bit. 🙂

[@jackiedjames]

Maxim ,nicely explained.Thank You as always

[@getgymnastfit]

Very welcome! Happy I was able to help a bit! 🙂🤝❤️

[@AnneMongan-s7q]

Thank you for explaining in depth. Recently I was over thinking this, this will bring me reassurance. Thank you for all the guidance in all your videos, mantra/ques, for strengthening in correct posture. I feel a difference in my everyday life, more open. I have a physical labor job and use the mantra ques at work. Much thanks, a game changer for me, a better quality of life. I feel very lucky. In showing up for myself, I am able to show up for others. Life can be very beautiful ✨️🌈🤸‍♀️💛 Finding your channel has helped me, and I will probably thank you every time. Thank you for helping me go the distance. One love.

[@getgymnastfit]

Thank you for your kind words! ❤️ Happy to hear that it’s been a bit of a help for you. 🙂 keep it up and make those cues intuitive! 🙂

[@suijim]

Thank you for the detailed explanation, Maxim. I need to share this video!

[@getgymnastfit]

Glad it was helpful!🙂🤝

[@salkashoura4928]

I am glad you used a different cue "pelvis down" i think this has fixed the issue i had with thinking lower spine down. Pulling my lower spine down from different areas e.g front tail bone, back of lower spine, center of tail bone all give different results. But pulling my pelvis straight down has simplified it. Thanks!! Goes to show how one cue can work perfectly for one person but may have the opposite effect on another. We are all wired differently. Thanks

[@getgymnastfit]

Absolutely, we are perceive the world through different filters …so it’s important to adjust thinking to yield a needed result. 🙂🤝

[@fokusnikd548]

And one more time-this is my jam! I have a very old big problem: I have a strong upper body, strong legs, but my pelvis and lower back-the bridge between these groups-are so weak. They always end up being the weakest point in the chain. I hope this video, along with the one about the lower back, will help me eliminate this problem for good.

[@getgymnastfit]

Thank you and good luck! The first step is fixing something is know what needs to be fixed. -) 🤝🙂

[@fokusnikd548]

@@getgymnastfit Big thanks, as always!

[@getgymnastfit]

You are very very welcome! And …thank you so much for your support. I see you are now my Angel. Really appreciate it! 🤝

[@basilhamza]

Your instructions are a rarity!! Thanks

[@getgymnastfit]

Thank you ! 🙂

[@leonardpereira7031]

Thank you, I will keep this in mind - really good explanation

[@getgymnastfit]

Thank you and thank you for taking your time to watch! 🙂

[@natsyoutube]

Dear Maxim, this has been a confusing issue for me for years …doing it all wrong all along …and it shows how not understanding true natural biomechanical body functions can lead to terrible problems…Thank you so much for explaining this completely 😘

[@getgymnastfit]

Always my pleasure! 🙂 Happy it was helpful. ❤️

[@breslj]

This quick fix series is great..could i put in a request for the jefferson curl, the back bridge and - given your russian background - the kettlebell swing?

[@getgymnastfit]

Thank you and I’ll put your suggestions on my list. 🤝

[@michelekurlan2580]

So, Coach Maxim, are you suggesting that even when we are exercising lying on our backs(supine position) and lifting our legs, that it is improper to set up for the movement and maintain flat lower back either by: a)pushing into posterior tilt or b)slide hands under lower back for support These methodologies were and may still be used in group ex classes , apparently with intention to protect lower back. What are your thoughts?

[@getgymnastfit]

Thank you for the question. Yes, especially while lying on the back we want to keep a mild arch in the lower back (neutral tilt). We def don’t want to push the pelvis into the posterior tilt. And the reason we put hands under the lower back is to stop it from sinking into the flat lower back so that your hip flexors can do their job and pull on the legs properly. With the flat back in supine position, if you attempt to lift the leg up (or especially both legs) the job will be mostly completed by the front core pulling on pubic bone thereby curling the lower spine into a crunch moving the legs up by virtue of piling the pelvis and the spine toward the chest. Since the legs for some reason are attached to the pelvis they will have a free ride. Whereas with the spine into the neutral position (secured and locked there) and the lower back keeping its neutral arch (and not giving it up) there will be no other way to lifts the legs up other than using hip flexors at full capacity. And the hip flexors can use a stable pelvis to pull on the legs with good force.

[@getgymnastfit]

I demonstrated it better in my other video “Gymnastics Hip Mobility and Strength” 🙂

[@basilhamza]

Thanks for a great tutorial, can you tell us what muscles are responsible for pulling the pelvis down?

[@getgymnastfit]

You very welcome. We are not exactly pulling the pelvis down, rather reaching down with the lower spine to activate all the spinal muscles (lots of them in there…longissinus thoracic, spinalis thoracic, multifidus…and many more) And the pelvis, being a part of the lower spine is being driven into the neutral tilt. 🙂🤝

[@basilhamza]

@@getgymnastfit It feels like my glutes are the main group of muscles pulling down my lower spine, is that a sign of wrong form?

[@getgymnastfit]

Not really, try to just use them less while you stand or hang. No need to squeeze them hard if at all.

[@zehravigna4873]

Do you have a video about handstand ?

[@getgymnastfit]

I do. For beginners with no emphasis on the “perfect” alignment. Check “Learn Your first Handstand”

[@breslj]

Thank you that was enlightening. Is the hollow body performed with a neutral tilt?

[@getgymnastfit]

You are welcome and yes, with the neutral tilt. Check my other video “Hollow body vs Crunched Body” 🙂🤝

[@breslj]

Excellent, thank you. What confuses me is that the term hollow body implies some kind of concave position, however as I understand from your videos it's more like a straight position with the side abs engaged. What do you call the hollow body in Russian?

[@getgymnastfit]

You are right, it’s frustrating. I’ll be dissecting hollow body tomorrow in my quick fix video on hollow. I will be lore clear to you. Think of hollow as of a straight big tree but hollow inside. In russian it’s called “lodochka” - “a boat”

[@zehravigna4873]

How do you do ppt in handstand ?

[@getgymnastfit]

You don’t. You just keep the hollow body in the handstand. Please have a look at “Quick fix - hollow body”

[@AndyC-n1h]

Is it best to try to keep neutral when jumping? eg gymnastic straight jumps

[@getgymnastfit]

Absolutely. With a good core brace.

[@AndyC-n1h]

@@getgymnastfit I hope you can do a video about jumping, some gymnasts seem to get so much height.

[@getgymnastfit]

Have a look at “Unlocking perfect squats” . Jumping uses the same principles. Just don’t jump with the knee extension but with the hip extension (addactir magnus as the main moving force of the hip extension) …not the quads.

[@GauravSingh-w8w]

Can you make next video on how to press to handstand

[@getgymnastfit]

It’s on my list. Just keep in mind for that we need a robust free handstands (entering, holding, moving the legs in no problem) otherwise we have nothing to press into.

[@GauravSingh-w8w]

@getgymnastfit thanks

[@getgymnastfit]

🤝

[@LeGolemdesNeiges]

Hello there Maxime, I was wondering if doing an exercise like crunches/situps and removing the natural lumbar curve before doing trunk/spinal flexion by doing full posterior pelvic tilt and having lower back make full contact with the floor dangerous? Dr. Sturart Mcgill suggests to always keep the natural curves from my understanding, but some say to flatten it like during hip thrusts and doing full posterior pelvic tilt to protect the lower back, however this seems to be in contradiction to what Mcgill says. Essentially, is doing full posterior pelvic tilt and removing natural curves before an exercise like crunches/situps or hip thursts put a large amount of pressure on lumber spine or does it protect it. If yes, I don't see how it is possible to do reverse crunches to target abs without removing natural curves. I am a young trainer trying to learn. Thank you for your time, (If something is unclear I can restate my questions) Anri

[@getgymnastfit]

Thank you for your question Anri. And you don’t have to be rude!! I am A YOUNG TRAINER TOO!!!! 😂 I am only 43. 🙄 I’m kidding, all good. (Not kidding that I’m young of course) Ocasional Posterior tilt for a healthy spine that doesn’t carry an extra weight is not dangerous. Ppt is one of many form the spine can take by virtue of being very mobile. PPS won’t lead to any lower back condition, unless it’s a permanent state of an individual’s spine. If it’s permanent and all the activities (life/sport) done with it in place then it might lead to a vast variety of lower back complications. If a person has existing lower back conditions then ppt might very well aggravate them by verter of stretching the lumbar spine sometimes with a twist to it. For some body weight exercises such abs you can perform PPS, but for many other exercises PPS is counterproductive in terms of limiting the range or causing pollution of the drill’s movement (unintended movement of some body part a compensatory reaction to a compromised mechanics of the original movement) thereby decreasing the drill’s efficiency. For exercises with weight ppt is absolutely and utterly harmful especially for squats and deadlifts. Anytime when a vertical spine carries a weight on it and ops is in place that individual is in a great danger of getting a nasty lower back implication.

[@getgymnastfit]

To better understand the implications of PPS please have a look at my other vide “Gymnastics Spine Stability” and “Hollow vs Crunched”.

[@getgymnastfit]

With the body, to say that something is categorically bad or good is practically imposible since the body is a dynamic system and everything depends a specific condition the body is under when that something happens to it. Also it depends on weather that something’s done to the body occasionally, systematically, or permanently.

[@getgymnastfit]

As for the crunches, you absolutely can do them with neutral tilt maki core pull more on the ribcage instead letting its pull drag the pelvis into the pod tilt. That actually will increase efficiency of that drill.

[@Lou-ls5se]

Hey Maxim, I know this question has no relevance to the topic but for the past few months I have been suffering from elbows problems where during any basic movement such as push ups, pull ups I can feel the instability in them but I still have the same strength in all the muscles. On my L-sit I have the strength to maintain it but my elbows just click and pop after. When I hyper extended them they will fully crack getting rid of the problem but only for a short while. My elbow cause me 0 pain during all these clicking but are a burden to me and my training . I perform rotational elbow work and supination and pronation exercises but is a matter of not doing any exercises which involves the elbow until they stop clicking as a whole ? Thank you always keep up these videos.

[@getgymnastfit]

For the time being limit the activity when the elbow is not doing great. Improve your spine stability first “Gymnastics spine stability”, then work on stability and openness of your shoulders. You can watch “Unlock your shoulder mobility” video. And also address the correct wrist work “Perfect Wrists Mechanics”. If you improve those three that will stop putting extra stress on the elbows during the exercises. 🙂🤝

[@Lou-ls5se]

@ Yes thank you I’ve noticed from that supination of the wrist opens my shoulders when walking and improves posture also supination on pull ups and chin ups dramatically reduces the stress on the elbow. But I most remain humble for the time being with my elbows as I believe that’s best- thanks to you.

[@getgymnastfit]

Keep it up, let’s hope it’ll be better with time! 🤝