I recently went to a Pilates course on Hip and low back dysfunction in Denver, CO. We discussed in depth the relationship of the pelvis when working with clients who suffer from hip and/or low back pain.
The course was taught by Cara Reeser, Pilates educator and Jeremy Laverdure, Physical Therapist, both creators of the course Movement Science Made Simple, “…which is a series of courses designed to teach pilates instructors the essentials of movement science in a way that can be immediately applied to ones’ practice and teaching.”
I am not trained to make a diagnosis but I am trained to watch how people move and help them feel where the movement should come from. When I give my clients an exercise, I am often watching what happens in their pelvis. Without a stable pelvis the body needs to find its stability from somewhere else: perhaps over engaging low back muscles, perhaps by hiking one side of the hip. I spend a lot of time teaching my clients the motion of the pelvis and how to control that motion which can create easier movement and less pain.
The Pelvic Clock is an exercise I teach to all my clients so they can feel the way the pelvis is designed to move and stabilize. Once I’ve given the awareness of the pelvic clock, I can ask them during the exercise, “where is your clock? Is it tilted when it should be neutral? If you center the clock to the ceiling does it make the move feel better or worse?”
I want to explain a bit of the exercise so you can explore this idea: Lay on your back, knees bent, feet on the mat, hip width apart. Place your fingertips on the top hipbones, the ASIS, this is the top of the pelvis. With the other hand reach around to your sit bones, the bottom of the pelvis. These landmarks can give you the awareness of how the pelvis moves. Imagine a clock laying flat on your pelvis, 12:00 is toward the belly button, 6:00 is toward the pubic bone, 3:00 is left ASIS, and 9:00 is the right ASIS. First, tilt the pelvis towards 12:00, then towards 6:00. It is important to note that the pelvis will move the spine, but make sure you are not pushing the spine to move the pelvis. Explore all the numbers of the clock to find the motion of the pelvis and where it feels mobile or maybe where it feels stuck. When you become aware of the movement it can free up tightness, stiffness and even wake up those abdominal muscles that didn’t realize they were supposed to be part of the move.
If you are experiencing hip or low back pain, try this exercise 1 to 2 times each day for at least a two weeks but longer if needed. You may be surprised to find that if you can develop better controlled pelvic motion, this will take some of the soreness out of your low back and hips as you move in your life.
For further information or to schedule an appointment please contact Wendy Borof at Alison Palmer Physical Therapy and Wellness Center 970-729-0678 or pilatesbalance@icloud.com We are located in the Cimarron Lodge at the bottom of lift 7. Wellness is the full integration of mind, body and spirit. We look forward to helping you towards a healthier life.