Page 22 - NGA NATURAL mag - Winter Issue
P. 22

Winter 2017 The Pelvic Tilt
BY DR. NICHOLAS M. LICAMELI, PT, DPT NGA PRO BODYBUILDER NLICAMELIDPT@GMAIL.COM
The Pelvic Tilt:
The Foundation to Optimal Movement and Performance
An anterior pelvic tilt (APT) is when the lower back arches and the rear end sticks out. The muscles respon- sible for an APT are the iliopsoas (hip flexor) and erector spinae.
A posterior pelvic tilt (PPT) is when the lower back rounds and the rear end gets tucked downward. The muscles responsible for a PPT are the rectus abdominis, glutes, and hamstrings.
A neutral spine is the midpoint between an APT and a PPT. This is the optimal position for the spine. Typically, the tight hip flexors cause an APT bias. This compresses the nerves and spinal cord in the lower back
and is a common cause of low back pain.
(Newman, 2010)
An anteriorly tilted position puts the abs, glutes, and hamstrings on stretch, which causes the muscles to become weak. This is a common reason why trainees complain of an inability to “feel” the lower abs working dur- ing ab exercises and an inability to “feel” the glutes working during leg exercises.
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