Rib Cage and Pelvis Alignment - Are You Making This Common Mistake? (QUICK and EASY Solution)
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- เผยแพร่เมื่อ 5 ก.ค. 2024
- Rib Cage and Pelvis Alignment - Are You Making This Common Mistake? (QUICK and EASY Solution)
Rib cage and pelvis alignment is a topic that gets a lot of attention and rightly so.
If we have good control and variability in this area, then we tend to respond better to exercise in general than if we have poor control or a lack of movement options.
The biggest mistake people make is that they get too focused on the details of the position of the pelvis and rib cage in isolation and don't look at the influence of weight distribution in space.
As a solution to this, we need to first play with our position in space to feel how the rib cage and pelvis naturally change position with different orientations in space.
Once we can feel this, then we have to reinforce these positions in the gym with loaded activities so that changes really stick.
The great news is that many (if not all) of the activities you perform in the gym can be performed with this weight distribution bias in mind.
There is no need to restrict yourself to lower level activities unless you are having particular difficulty sensing this positional change.
The more you can load up while maintaining this strategy, the more options you'll have at higher intensities of loading.
For most people incorporating this concept into their training can improve range of motion and reduce connective tissue stiffness without having to change their actual exercise selection very much at all.
If you'd like help improving movement, visit: chaplinperformance.com
Squat Wedges: squatwedges.com?sca_ref=1758212.mwdrbGR44h
00:00 - Intro
00:45 - What is the typical alignment strategy?
02:14 - What is the most common mistake?
03:01 - What is the best solution?
04:09 - Exercise 1 - Heels Elevated Goblet Squat
05:31 - Exercise 2 - Deadlift
07:13 - Recap!
If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration!
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Amazing stuff. So much better than all those experts out there who just tell you to stretch your hip flexor and squeeze your glutes. You’ve actually explained body mechanics at a much higher level of understanding
Thank you so much!! I appreciate that. Just trying to share and be helpful. Thanks for watching!
Fantastic video coach!
I have been overcompensating without a permanent fix. I didn't realize I need to weight shift first. Thank you so much for this detailed explanation. This should make normal day to day movements as well as walking easier for me.
So happy to see you again! The more viewers you have, the more your classes fill, and the less time for TH-cam, so a video is all the more appreciated!
This was very helpful, and by the way, the orange mat enhances demonstration. Love the wedges and weight, still use them three times weekly!
Wishing you a busy, fulfilling summer!
Thanks as always for watching. I’ve been taking a lot more time to research the metaphysical side of things, so I haven’t been as active with uploading. Definitely going to have some interesting topics that I know you’ll enjoy coming pretty soon!! Have a great summer!! 😁😁
This was great. The simplicity of calling out the forward weight shift in space as the thing to focus on really helped it all make sense. I’ve found that going down the kinetic chajn and working on muscles individually hasn’t really allowed the mind-body connection to link up and return to normal. Just shifting weight back onto the heels and relaxing a bit gave me an “AHA!” sensation that years of more specific exercises never produced. Thank ye for the perspective! It’s huge
Thanks so much for your comment and for watching. I had a very similar experience so I am so glad I could share this “ah-ha” moment with you!!!
That was gold that... Thank you so much for sharing your knowledge!
You are very welcome! Glad it was useful!
Greg, your content is golden. It never occurred to me to shift my weight backwards and have my body naturally reorient itself instead of manually tipping the pelvis back and holding the ribs down with the abdominals. Something that I've been doing for quite some time now and seeing little change. Appreciate your work 🙏 Thanks!
So happy you are finding it useful.
I did the same as you and much of the time it is just a case of either trying too hard, overthinking, or missing the big picture…
…story of my life and I know a lot of my clients and viewers are in the same boat!
Thank you for post. Your video describes me very much. I’m sensing my body, or pelvis leans forward due to sense of fear falling backwards. Slowly I began shifting my pelvis back, I felt bilateral lower rib soreness first for few days, but now I’m feeling my torso & pelvis lean back. It’s amazing how shifting back feels neutral and decreases pelvic discomfort. I’m looking forward to squatting down with incorporating popular pelvis position. Thank you Greg 😊
Thanks for watching Tish. It’s so interesting because the shift back in space is much like the shift we make in mindfulness. Subtle yet profound.
will try that. ty
love simple solutions
Thank you so much ,this subtle yet extremely important tip helped me out so much .Bless you :)
You are very much welcome!!
Awesome, thank you!
You're welcome!
Will try this. Thank you!
You are very welcome!
Liked. SUBSCRIBED! (because it worked - for me)
Brilliantly covered all the bases!!
Glad you liked the video!! Thanks for watching!
@@ChaplinPerformance As a movement coach who focuses on restoring posture and movement in India, i spread awareness about similar topics so that people can actually get long term results.
Great tips
Thank you! Glad you found it useful!
If I may say so, I think you are very wise in giving deepest consideration to the metaphysical origins of "imbalance" in whatever form. In fact, this will give you an uncanny ability to help your clients far beyond physical techniques, PRI, etc, or even techniques of psychotherapy (CBT, etc.), which still only scratch the surface.
It was a great revelation to me to learn the literal definition of the word "nirvana" as a sigh of relief in the sense that complex disciplines (meditation, fasting, prayer, etc.) are completely unnecessary to achieve wholeness, which is the default state of everything. If you can trigger a person's consciousness to remember innate wholeness, the person won't even need the techniques in the first place, or at least you can reduce gym time by half! Easier said than done.
This “remembering” is the ultimate goal although when seeking it out it can be elusive and when letting go, it naturally appears. How easy it can be to chase it away by reengaging the tendency to try to grasp it.
Great stuff
Thank you!!
Will this help to fix my foward neck
wow, you are a legend bro
Thank you my man!! Appreciate the kind words!
Hiya, wondering if this can also assist in addressing the rising of the heels after reaching parallel and past on a squat. I've addressed internal rotation of the hip, ankle dorsi flexion and also weak glutes, alongside a weak medius. However I still notice that I pronate and the outside of my heels rise, regardless of foot position, angle and even in squat shoes the same occurrence. I definitely have some form of hyper extension in the knees as well, which has gotten better after working on the things mentioned above. It's really disheartening to still have this weird inward cave, yet at the knees it appears as I'm tracking with the toes no problem.
Awesome video. Thanks so much!! Do you have any videos on QL tightness?
If it’s right QL tightness watch “right lateral pelvic tilt” or “pelvis twisted to the left”
@@ChaplinPerformance thank you so much!!! Especially for such a quick response.
Dude that 2nd compensatory strategy is what i did for a few years and now it all makes sense ..
Same here bro!! Thanks for watching!
@@ChaplinPerformanceThank you! Truly has been a great reference for what not to do and its yielded great success for me throughout my day today (at work, on feet all day).
Greg, I’m a big fan of your videos and you explain all of this so well. I’m curious to hear your take on rib positioning and how it affects pelvic floor dysfunction. I am a patho pec and I am trying to fix that right now and I’ve been having very bad sexual issues
In my experience, individuals recover sexual function separately from biomechanical factors. (If rib cage position really caused dysfunction in the pelvic floor, then why is it that more individuals with the same rib cage position don't have diagnosable pelvic floor dysfunction?)
I'd be looking at this through a different lens if I were you. Not many people I have worked with have seen a lot of results from applying PRI principles to pelvic floor dysfunction. Usually, it creates more frustration.
In my opinion, I'd be looking at this through a more neuroscience-centric or mindfulness-based lens. Nervous system regulation is KEY.
Bro you rock
🙌🏼🙌🏼
Actually I found out the most important during a rib flare or costochondritis which I am experiencing since last weekend is to use the palm to pull back the ribs while coughing or changing position in bed while sleeping. This brings immense relief while waiting for the ribs and muscles to repair.
Yeah with an acute rib cage trauma splinting is super important. Had open heart surgery as a kid so I get it. That’s not quite the context that I was speaking about in this video but I get what you are saying.
Doing a squat without the hip hinge is going to feel awkward. Going to try it though!
Thank you for the video. I currently have a pelvic tilt as well as a rib cage flare. I have come up with some exercises in hope that both of these issues will be resolved and was hoping if you could provide your input?:
1.) Over and backs: 2x10
2.) Kneeling hip flexors
3.) Overhead: 3x10
4.) Glute Bridge 3x20 secs
5.) Plank: 3x30secs
Would these exercises end up fixing my rib cage flare and pelvic tilt over time?
Not sure I can really answer this question with any degree of certainty.
Biggest thing will be feeling into the space
Been watching and watching..
And listening and listening...
What attracted me to this is that I've been told my lower back arch is missing and my ribs are flared..
My back has few discs deflated...and when getting a bout of pain attack my breathing is shifting.
I'm a professional singer and recently I feel that singing is making my situation worse or bringing me back to zero..and I'm more and more convinced scarily enough...
After singing I get bad mid back pain and it stays on ..
I'm sure I'm out of balance.
Been doing this ..
But my kettle bell is very heavy for I use it only to pass from one hand to another round and round to work my core.
I had a check on my walk .. and indeed I could do with being more in to my heels..
Any coment or help would be greatly appreciated
Reduced lower back arch plus rib flare usually means restoration of curvature is going to be your focus. Extension in the lumbar, thoracic Flexion, cervical extension
I noticed that I’ve been randomly standing on my heels . Or when I bend down to stretch hamstrings I end up on my heels
You literally are what I've been praying about and for. Like I'm not joking. Alignment 🙏🏼 🔮 ➕ LOVE it. Weight distribution check, first. Lots of the time we're adding in so many extra movements, unnecessarily. The human body is so complex yet so simple (in the sense of, we don't have to over complicate it), that we can trust it, too. It's wild that sometimes it just breaks down to weight distribution then understanding that our body is broken out in units so to speak. Anywho thanks for such amazingness 🙏🏼. Do you have anything on "midline" or "eye gaze" or are these generally resolved when considering the pelvic/rib alignment/movements (as described in this video)?
Yes… with regards to eye gaze, you can also shift center of gravity so to speak through changing the emphasis of the way you perceive visual stimuli. Towards vs. away is really important.
@@ChaplinPerformance awesome thank you for your reply and further insight. Do you happen to have a video on the toward vs away emphasis on visual stimuli
Would this also apply help sometime with left AIC? With one side being in anterior pelvic tilt and the other in posterior
I wouldn’t characterize a left AIC pattern as being one side in anterior tilt and the other being in posterior tilt.
The left AIC pattern as described by PRI is a given regardless of if your presentation is left AIC only or PEC. In both cases there are center of gravity issues.
The question is to what degree emphasizing the anterior and posterior weight shift tendencies will help you recapture enough movement options to restore alternating reciprocal function?
I’d say it really depends on the individual presentation and most often there are many other considerations to make before worrying about whether you could be characterized as left AIC or not
The tip to lean back when standing is helpful, thank you. Do you have any advice for when I’m walking or sitting?
Walking cues that I like are “eyes up, arms swinging” and sitting mainly to feel the sit bones
walking i like to remember to do that, the problem is when i holding something and sitting, if i sitting in the car or at table are the kness need to be higher or lower tofeel sit bones.
Great advice do you do private consultations
Yes you can book an assessment at my website
I've found standing with my feet turned-outward, and a little further apart, helps maintain a more neutral hip/groin position.
Very cool stuff… probably creating some space with that position!
Thanks for making this. Your content is so relevant to me. I don't know why my PRI therapist isn't showing me this.
I knew something more had to be done and last week only I discovered Zercher squatting. Is that almost equivalent in what it achieves here or sig different? I'll be at the PRI headquarters mid Jun so my dental & vision will need to be addressed.
Zercher squatting is very similar the goblet squatting and can be good to encourage posterior expansion. It is one of my favorites and can be really useful with heel elevation.
Your therapist might have a slightly different model from which they are making decisions. In my experience, PRI is best integrated into a well rounded exercise and wellness program rather than utilized as a stand alone intervention.
Good luck with vision and dental!
I only realize now after relentless hardship, that I needed a well rounded program PLUS PRI, although I always suspected it, but my therapy didn't go there. Thus I was left to chase here on TH-cam for extra answers. So to hear you verbalize it and say outright, more is commonly needed is important to hear from a professional & (former patient) source like yourself. You PRI informed therapists on TH-cam I hold in high regard whether youre practicing PRI or not directly in a given video, you're delivering a headier thought process and the all important gestalt.
Thanks for this. I understand completely. I've been digging into a lot of other work on the pain science side of things that has helped immensely. I recommend checking it out if you haven't already.
I have looked for a definite time of 2 years plus for someone to tell me im standing to far forward in space and now i have fixed like all my issues, how i ask how is the best solution the most simple one how
How to strengthen psoas muscles, rounding of lumbar with rib flair.
Go to my video about rib cage and pelvis independence
Hi Greg, I need help with Pelvis tilt. Let me know how can i reach out to you on video call to explain my problem. Left hip is up and right leg is forward. We can discuss the course further.
Email me at greg@chaplinperformance.com
Hi sir
Shouldn't the wedge pad be turned in the opposite direction to put weight on the heel?
No
Back on track 👍 if we're pushed forward and to the right, then it gets tricky as we need first to get to the left and then back, right?
Back first
@@ChaplinPerformance That would be easier for me as turning back to left is going not so smooth... though I think Bill would disagree with that 😁
Is it possible to be both weight shifted to the front as well as to the left or right? I feel as if I carry to much of my weight forward and also to the right side. What is your view of the PRI techniques?
Also love your content. Keep it up!
Yes forward and to the right is very common… also forward and left. PRI very much describes this
Thanks bro!
The Exercise n1 helped me a lot in the mid back, but i had pain in my lower back (maybe for flexion) , there are some alternatives ?
Hard to tell but I would try to modify the amount of Flexion forst and see if it helps the sensation
@@ChaplinPerformance finally after years i found the problem with my back, but i have also posterior pelvic tilt i think, how can i fix my ribcage without flexion my lumbar? Is this possible to get in contact for an individual program?
Thanks a lot
Thought it was going to help me stopping knocking it against me knees, till I put me glasses on on and saw it said pelvis.
How to walk normaly placse tell me
Hard to say without assessing you
So should i burn my barefoot schooes?
If you want to. I wouldn’t
I think I'm not doing this correctly, whenever I try to stand as you showed it puts a lot of strain on my legs.
Could be that your leg muscles are having to work in a different orientation than usual and are producing an associated sensation
@@ChaplinPerformance I see, thank you very much
try to read book of Noelle Perez aplomb, balanced attitude
Thanks for the rec!!
it's not working for you
Anytime I watch a video & try to replicate I do the movements wrong & make it worse 🤷♂️
Sounds like you are probably stuck in rehab purgatory
@@ChaplinPerformance any recommendations?
WHAT is still shifted forward in space? you cut yourself off.
Great video. I emailed you. Hope to get a video call or response 🙏
Thank you!
I fell in love with you.
❤️❤️