Today you’ll learn a tip for correcting a tucked pelvis. This is a posture I’m very familiar with, since I am a recovering pelvis tucker.
Why does this matter? Tucking the pelvis is actually a widespread issue that can create some real problems, including (but not limited to!):
- A change in all of the natural curves of the spine, which can contribute to back pain, including SI (sacroiliac) joint pain
- Forward head posture (and neck and shoulder pain)
- Inactive glutes and a flat, droopy bottom
- Imbalanced pelvic floor
- Inability to activate deep core muscles
Ultimately our goal is to learn what a neutral pelvis feels like. Let me tell you, it has taken me a looooong time to learn what my ideal (neutral) alignment feels like.
In fact, when I first started my Pilates teacher training over 10 years ago, I vividly remember my instructor using me as an example. She had me standing in front of everyone, asking me to correct my alignment and stand taller.
I thought I was doing what she was asking, but I wasn’t, and couldn’t because I had no idea what correct alignment felt like!
Eventually, she turned to the rest of the class and said, “She can’t do it because the work hasn’t translated into her body yet.”
At the time I had absolutely no idea what she meant and was truly embarrassed. To me, it felt like I was standing tall and I felt like my pelvis was in neutral. But I wasn’t.
What I didn’t know then, was that I was used to walking around with my pelvis tucked under, essentially as though I had my tail between my legs.
And when I corrected my posture, according to what I was being told was a neutral pelvis, it felt like I was arching my back like crazy and that felt totally wrong.
What I know now is that the alignment you’re used to feels normal, even if it’s horrible. And when you begin to correct your alignment, the more ideal alignment is going to feel totally weird and wrong.
That’s why the technique in today’s video is so helpful. It provides you with a tactile cue to help you begin to feel what a neutrally positioned pelvis feels like.
This is the technique I eventually found and used for myself to make finding a neutral pelvis and maintaining it during exercise possible. In fact, it made it easy to find every time.
And now that I’ve translated the work into my alignment memory, I no longer need the tactile cue.
If you’re a chronic pelvis tucker, try this tip out and let me know how it goes in the comments below.
See you in the studio,
P.S If you want to learn more about neutral pelvis and why it’s important check out this post.