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Rethinking your Pelvic tilt and Core Engagement: Expert Insights
When it comes to the pelvis’s movement in the sagittal plane, it primarily involves forward and backward motion. According to Fata-Chan, ceasing anterior pelvic tilting entirely would eliminate half of this natural range of motion. While addressing pain or discomfort associated with an anterior pelvic tilt is vital, a permanent avoidance of this movement is rarely the solution. Effective management typically involves targeted strengthening and stretching of the relevant muscles to ensure the pelvis can move freely in both directions.
Intuitive Movement Over Constant Conscious Effort
contrary to the common advice of constantly “squeezing your core” during activities like hiking or yoga, Fata-chan suggests that core activation doesn’t need to be overly elaborate. In many instances, the body naturally engages the necessary muscles without conscious thought. He illustrates this with everyday scenarios, such as maneuvering into an attic or reaching under furniture. In thes situations, we don’t consciously direct muscle relaxation or engagement; it happens automatically. The more we move intuitively, the better our bodies adapt. Fata-Chan encourages individuals to trust their body’s innate capabilities, stating, “Give yourself more credit. The body can provide the right amount of tension to get the job done.”
Beyond Crunches: A Holistic Approach to Core Strength
The notion that crunches or “sucking in” the abs are the sole methods for strengthening the core may not be the most beneficial approach.Fata-Chan proposes a simpler yet effective core exercise: taking a full breath. A deep inhale allows the core to expand, while a complete exhale engages the deep core and oblique muscles – a sensation distinct from bracing, he clarifies.
Fata-chan guides his clients to “Exhale as much as you can, and maintain a little bit of that core tension” during various movements. This feeling of core engagement can then be applied to other exercises. Furthermore, core functionality extends beyond flexion; extension is equally vital. To promote lengthening of the abdominal muscles, Fata-Chan recommends the supported backbend known as Sphinx Pose.
He also incorporates Standing Forward bend to help clients learn to relax their core muscles. Fata-Chan notes that “Sometiems we protect our backs too much.” Just as bracing the core can lead to back tension, restricting spinal movement can hinder optimal core function. He suggests that “A toe-touch is a great way to see where in the spine you’re holding tension and learn to relax every segment.”
For more dynamic core strengthening, Fata-Chan highlights the benefits of Side Plank for engaging the often-underutilized obliques and glutes.Once a stable Side Plank is achieved, he advises slowly lowering the bottom hip towards the floor and then lifting it as high as possible. Ultimately, Fata-Chan emphasizes that the ability to move into and out of positions is a key indicator of core strength. True core strength is demonstrated by how effectively it supports us during movement, not just in structured exercise settings, but in the demands of daily life.
