Mine is back and it’s horrific.
What is it you ask? it’s what I could say is Instagram bum.
Where your lower back throws out your bum, while the whole pelvis tilts forward.
I believe it’s where your Hip Flexors are too tight and short these then pull the pelvis down. While the hip extensors are too loose and long and allow the short flexor the range to pull.
Clearly it’s not by choice to stand like this, and after years of work I had corrected it. But it’s back and it’s time to get to work again.
Dead Bugs are good at helping this out, it’s important to go slowly, and under control. Alternative arm and leg slowly into outstretched, while pulling in the stomach and keeping pelvis in neutral .
Much hated Bridges, but they do help immensely. I too use a band to stop knees from falling outwards. You can add a single leg if you like to make it harder, but for now I’m doing basic.
Just a simple pelvic tilt to help find neutral, can work wonders. Especially to then learn it while standing upright too. I do a few rocks and then settle into neutral for a few breaths.
These Supermen exercises help, but like dead bug but on your knees. Do alternative arm and leg the same, keeping gut sucked in and in a straight line. I find these too hard as my knees hurt.
Let’s hope I can get the results back again, just goes to show physio is really for life and problems soon arise when I stop doing it as regular.
debbiehipster 