The first step for understanding our body is awareness. Here are 3 simple tests to understand the Hip and Pelvis Relationship and your ability to differentiate your pelvis and your legs in basic tasks. 1. While standing, put your hands on your two front hip bones (you might want to look up where they are), see if you can keep them completely still and lift your right foot off the ground. Did you feel the movement underneath your right finger as soon as you began to lift the foot? If so, you initiated the foot lift with your pelvis instead of your hip joint. 2. Standing with your knees close together, lift your right foot towards your but by bending your right knee. Your right knee shouldn’t move forward, but stay on the same line as the left knee. Your back shouldn’t be arching to bend your knee (check yourself in a mirror), you should be able to isolate the movement to the hamstring and there shouldn’t be cramping in the hamstring. 3. Come into a tall kneeling position. Put your hands on your two front hip bones. Feel that they are level. Step your right foot forward so you are in a lunge position with your left knee on the ground. How much shifting occurred in your pelvis? Look down at your hands. Is one higher than the other? Can you figure out a way to balance them out and make them even? If any of this feels trickier than you thought it would be, it might be a good idea to further investigate, especially if you experienced lower back ache after climbing. Usually, the same habit will show up in different positions, so if your brain isn’t quite sure how to lift the leg from the hip, the pelvis is likely to compensate also in abduction (when the thigh moves away from the center of the body), adduction (when the thigh gets added back to the center of the body), and internal and external rotation. While pelvis involvement not a bad thing per se, you should have the ability to consciously isolate the pelvis.
2:00 whats the difference between movement at the hip and movement at the pelvis? Is hip only the thigh-joint part of the pelvis, thus leg angle is meant? Usually when talking about hip-placement, positioning of the pelvis is meant IMO. Confusing :)
The first step for understanding our body is awareness. Here are 3 simple tests to understand the Hip and Pelvis Relationship and your ability to differentiate your pelvis and your legs in basic tasks. 1. While standing, put your hands on your two front hip bones (you might want to look up where they are), see if you can keep them completely still and lift your right foot off the ground. Did you feel the movement underneath your right finger as soon as you began to lift the foot? If so, you initiated the foot lift with your pelvis instead of your hip joint. 2. Standing with your knees close together, lift your right foot towards your but by bending your right knee. Your right knee shouldn’t move forward, but stay on the same line as the left knee. Your back shouldn’t be arching to bend your knee (check yourself in a mirror), you should be able to isolate the movement to the hamstring and there shouldn’t be cramping in the hamstring. 3. Come into a tall kneeling position. Put your hands on your two front hip bones. Feel that they are level. Step your right foot forward so you are in a lunge position with your left knee on the ground. How much shifting occurred in your pelvis? Look down at your hands. Is one higher than the other? Can you figure out a way to balance them out and make them even? If any of this feels trickier than you thought it would be, it might be a good idea to further investigate, especially if you experienced lower back ache after climbing. Usually, the same habit will show up in different positions, so if your brain isn’t quite sure how to lift the leg from the hip, the pelvis is likely to compensate also in abduction (when the thigh moves away from the center of the body), adduction (when the thigh gets added back to the center of the body), and internal and external rotation. While pelvis involvement not a bad thing per se, you should have the ability to consciously isolate the pelvis.
