Pelvic Mobility: How to perform anterior/posterior tilts of the SI Joint

mobility pain recovery Jul 20, 2018

Building a map for how to move the SI Joint is one of the most essential skills you can have as a human. The joint space is small but it transmits force traveling through your body every time your foot hits the ground. You want this joint to move well. 

The target for the Pelvic Anterior/Posterior (A/P) Tilts are the SI Joints - the "eyes" of the low back about level with the 4th Lumbar Vertebrae.  

Understanding how to move your pelvis via the SI joints rather than by hinging at the hips or low back will result in greater power, less risk of injury, and much less tension or pain in the region of your low back. 

Here's how you perform the drill:

  • Start in neutral stance, slight bend in knees with tall lengthened spine
  • Combine a posterior pelvic tilt by tucking the tail down towards the floor
  • Perform an anterior pelvic tilt but pulling your belt buckle towards the floor
  • Be sure not to move the low back
  • This is a very small movement when performed without moving the low back
  • Imagine a bowl full of water, if you tilt into posterior tilt, pour water behind, if you tilt into an anterior pelvic tilt, pour the water forwards.

Common mistakes:

  • Losing tall spine position
  • Moving the lumbar spine or the knees instead of the pelvis
  • Hinging at the hips
  • Moving the jaw, tongue or face muscles to assist pelvic movement
  • Breath holding

Move your pelvis and let us know how it goes!

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 

 

About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.

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GETTING STARTED WITH BRAIN-BASED TRAINING:

Practice FIVE Neuro-Performance Drills

Learn why respiration, vision, vestibular, and complex movement integrations are essential tools for every coach!