My client has a posterior pelvic tilt. I know the importance of flexibility, so we do a lot of stretching for her abdominal area and chest. Also, we work on strengthening her lower and middle back. Her shoulders are very rounded and tight, and she tends to "crunch" her whole body when she jumps (jump to stabilization). I would like your opinion please.
Pelvic and shoulder tightness is something most trainers will experience with clients at some point. The challenge is to restore proper biomechanical function in the pelvis and shoulders by addressing the body as a whole. Rounding in the upper back is more often than not concurrent with pelvis displacement out of neutral. When this happens, all curves of the body are affected. The following is a list of the body's curves:
- Cervical Spine - Secondary Curve
- Thoracic Spine - Primary Curve
- Lumbar Spine - Secondary Curve
- Gluteal / Sacral Region - Primary Curve
- Popleteal Fossa (back of the knee) - Secondary Curve
- Heel Region - Primary Curve
- Plantar Arch in foot - Secondary Curve
(Note: The primary curves of the body are those that we were born with, and the secondary curves were formed as a result of muscles activity on the fascia.)
Therefore, to mitigate an individual's predisposition to round the back and "crunch" while performing activities, we must strengthen the body as a whole (since all curves will be affected with tightness and restriction). The following exercises are designed to strengthen the body as a whole. For the first three exercises, start off with the hands down to the side of the body. For the deadlift, it is recommended that you start with a very light weight such as a dowel rod.
It is important to train your clients in all three planes, as this is consistent with the lines of muscles throughout the body. Good luck.