Rib Cage and Pelvis Position - DON'T Create another COMPENSATION! - (DO THIS INSTEAD)
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- เผยแพร่เมื่อ 11 ก.ค. 2024
- Rib Cage and Pelvis Position - DON'T Create another COMPENSATION! - (DO THIS INSTEAD)
Achieving the desired relationship between the rib cage and the pelvis is a first step for most people in restoring movement options.
However, it's really easy to compensate by moving one to substitute for a lack of movement in the other.
To prevent this, one must be able to achieve independence in movement between the rib cage and the pelvis.
Let's break this down:
People tend to drive their positioning via Rib Cage or Pelvis movement.
Scenario 1: An individual pushes their rib cage forward in space and the pelvis follows = Top-Down Strategy
Scenario 2: An individual pushes their pelvis forward in space and the rib cage follows = Bottom-Up Strategy
Here's where people get into trouble...
Let's say you have a top-down strategy (aka moving the rib cage forward). The way to address this is to simply learn how to move the rib cage back in space.
However, if you tuck the pelvis under in order to then bring the rib cage back, you've just created an additional compensation.
Instead, you want to learn to move the rib cage back in space without moving the pelvis (relatively speaking).
What will happen if you can achieve this independence is that the pelvis will move to whatever degree it needs to based on the rib cage position.
If we took the second scenario, this would be flipped.
Ultimately, everyone can benefit from being able to do both, regardless of your individual movement strategy.
However, if you aren't sure and would like help moving better, head over to chaplinperformance.com and book a movement assessment!
As always, thanks for watching!
00:00 - Intro
00:39 - What is Rib Cage and Pelvis Independence?
01:58 - Common Compensations
03:04 - All Fours Position
04:27 - Hook-lying Position
05:16 - Standing Supported Position
06:03 - Next Steps
06:48 - Book a Movement Assessment!
If you want to improve movement and don't know where to get started, I recommend you take my Breath-Work Breakthrough 7-Day Challenge.
This email mini-course teaches you the fundamentals of breath-work. This will pave the way for regulating your nervous system and improving dynamics of the rib cage necessary for improving movement.
Get it here - www.chaplinperformance.com/st...
Links to equipment I use:
Squat Wedges: tinyurl.com/3v8zxhah
Camera: amzn.to/3wOn4rM
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Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
More rib cage pelvis exercises please! Ones that we can do when no one is there to correct us🤗 thank you! Love your videos😀
More on the way! Thanks for watching!
Uh oh, "sway back posture", body really trying to compensate for the misalignment. Squeezing muscles and grouping all parts together instead of having all parts move independently and building your unit. This definitely helped and most of all explained the situation better.
Love that!! Thanks for watching!
Wow! Your videos are SO understandable & easy to follow. Thank you so much!
Thank you, Greg, as always!
You are welcome. Thanks for watching, as always!! Lol 🙏🏼🙏🏼🙏🏼
Brilliant video Greg, you are the man
Thank you man!! Appreciate it!
You are amazing, and my new inspiration as an just starting physical therapist
your videos have helped so much. you have no idea! ive been having breathing problems and i just watched your recent video about how to breathe through diaphragm and OMG i haven't been able to breathe in that much air in so long
Thank you so much for sharing this knowledge!
Oh my goodness; it takes my Massage Therapy over-the-top.
Not only because your videos have helped me "eyeball" client body posture during gait, in supine and prone on my table; it also helps ME plan massage techniques to better assist client relief and relaxation.
Your channel is in-depth and incredible.
Thank you a million times- a subscriber and knowledge seeker for life right here.
Thank you so much for your kind words. Love to know that these videos are helpful for you and your clients. 🙌🏼🙌🏼
Trying to fix posture at older age is like playing Whack-A-Mole, Expert Edition! Since we don’t have super strong muscles, ANY deficiency can erase any gain....I am sticking with only strengthening the 3 majors, Feet, Hips, Shoulders. Once they are Mr. Olympia worthy, the lil, muscles and joints will be forced to stay off the podium...Let’s see how this goes.
thank you - great video
You are welcome. Thanks for watching!!
Thanks a lot. I would love to see you in the US.
You are welcome. Hope it can happen one day!
Hey there. Awesome video. I love the "into space" and "perpendicular to support surface. Here's a question, is the ever a time where these two would need to move as one unit vs the two you're encouraging/describing here?
Another question, can you briefly speak to the negative symptoms/causes (lower neck pain, as an example) caused by the compression and compensating (not using the muscles in between the two, I suppose) when moving these two body parts as one unit rather than the two you've explained here?
👏 Excited to be subscribed to you!
What i mean is your way of approaching the issues that are so easily confused
Very good
Thank you!
Thanks Greg, this is so helpful. For someone who is working through your exercises but has a very weak core from years of sitting at a desk with no real exercise, are there any core exercises you would recommend that would help and not hurt posture? Thanks again for the super useful info!
Hi there!! Thanks for watching. Glad this is useful. The techniques in my last 2 videos are a great place to start. Learning to coordinate the position first before challenging strength is a good way to start. Then after that anything is on the table. Modified side planks are great, all fours bear crawl positions, bird dog, dead bug, and many more are all good. Ultimately the best core exercise is heavy resistance training. I would always recommend starting a well rounded resistance training program ASAP if you aren’t already!
Thanks from germany.
You are most welcome!!
Thank you . I want to ask you what exercises are suitable for this case knowing that there is no concavity, but there is a glow on the left side of the chest
Hi! Thx for the vid. In general are narrows utilizing top down strategy and wides bottom up?
I think that could be a fair generalization... Certainly not across the board
So what are some additional signs we need to chase bottom up or vice versa first? Wouldnt one benefit from moving both back if he is really forward in space?
Thank you Greg!
Both will move back in the vast majority of cases. The point here is which is leading you. Typically someone with more external rotation available tends to be top down and with more IR available tends to be bottom up. It’s likely an over generalization but that’s the theme I see.
The biggest different is to whether the sacral base needs to be moved back. The entire pelvis might ultimately shift back in space, but the pelvis itself might not have to be “tucked” further.
Great video. So when I’m trying to fix my rib flare and I’m leading already with my ribs when I’m in the position on my back should I not be tucking the pelvis? Just stay neutral and focus on pulling the rib cage back? Thank you. You probably mentioned this clearly in the video but I’m an idiot and get easily confused haha.
If you are leading with the lower aspect of the rib cage, simply move it back. Let the rest adjust naturally. Don’t try to lead from the pelvis.
I would like to ask a question, I hope it wont sound confusing.
Is there a way we can "temporarily" achieve proper posture by "squeezing" or "rotating" or "extending" certain parts of our body in order to feel proper posture.
For example, chest up, squeeze glutes extended this, extended that just so I can get a glimpse of proper posture on my own body.
Hope you understand what I am asking. Best of luck, nice video(s) indeed.
In my experience those are typically not useful, especially when done habitually.
Also, how would you define "proper posture?"
@@ChaplinPerformance I do not know honestly, maybe when everything is where it should be. When pelvis is not rotated, when hips are neutral, when shoulders are back and down, when ribs are not flared, when both obliques are open equally...
I was really curious is there a way to just "temporarily" achieve it just so I can feel it.
@@champamampa6295 yeah I just don’t conceptualize posture in the same way or actually believe in a correct posture
@@ChaplinPerformance understandable, thanks for your reply
This is such a great question and I have the same question. Have you found any insight? I think you're referring to simply being in alignment. The way thy skeletal is designed to be stacked with correct alignment ("straight line') bottom of feet to top of head or top of head to bottom of feet, with correct counterbalance etc. So it might mean internally rotating one part of the body and externally on another, flexing, extending etc, like you mentioned. I think it people could learn how to find their own midline and own eye line, sacrel space, center of gravity, and understand correct way to carry the body at still and then in movements with the most optimal weight distribution throughout every part of the body, then we'd all be happier. Lol. I try to put myself into my child body/era... Before any traumas (car accidents, stress etc), misalignments, incorrect teachings/deductions, etc and it seems to help. I try to get out of my head and simply feel/listen/hear my body. But it's HARD. Gravity also ruins everything! Lol
@ChaplinPerformance Does the rib cage cause Thoracic Outlet Syndrome? I had issues trying to strech with a stick to gain mobility in the front rack position for oly lifting. I think I was flaring my rib out trying to strech the shourlder/lats.
Thoracic outlet syndrome is complex in the fact that it is a syndrome. It is a collection of signs and symptoms, which could be attributed to many causes. The idea with thoracic outlet is that compression of the nerves or blood vessels between the scalene muscles or pectoral muscles causes sensation or circulation issues. However, it’s also totally possible to have similar findings without these mechanisms being the cause. So overall, I’d tread with caution when it comes to TOS. Don’t let it hold you back from progressing your front rack position
am all messed up. I have this popping and cracking above and below my clavicles when I expand/stretch my chest, it also happens when I shrug my shoulders or when I pull them back, as if tension is released temporarly. I can't tell if it is the tendons or the muscles. My left shoulder is weak and I am struggling raise my arm smoothly with a little load. My ostheopath told me that my back muscles are uneven and very asymmetrical. My biceps is weak as well. It sucks so much, I don't know what to do.
hey chaplin, if i lack supination of wrist or forearm then what does that tell me according to axial skeleton? and what should i go after first?
In isolation that’s not enough information… if you think about supination generally, it is an external rotation based measurement, so often you might see deficits in ER and posterior expansion, but you also might have a situation where the distal strategy is manifesting as a compensation. So it could be possible to have concentric orientation in the forearm toward pronation that is a compensation for a lack of IR proximally. Long story short, take all your measurements to get a better picture.
Thank you for this piece to the puzzle 🧩
You’re welcome!! Thanks for watching
Does all fours performance differs for bottom up strategy? and btw Bill demonstrated bird dog is not beneficial for anyone with limited hip extension 😉
Rib cage will still have to come back but I’d likely also be cuing a slight posterior tilt.
Thanks for the bill update. He’s the OG
re 4:25 When you mention your belt, your shirt should be tucked (actually always, for several reasons).
Hi Greg! In the all fours position I have noticed that when I do the reach my shoulders usually shrug up at the same time. Is there any specific reason for that? Should I let it happen or concentrate on keeping my shoulders down? Thanks!
It could be a lack of shoulder mobility in that position, but obviously hard to tell without seeing you. Some amount of scapular elevation is normal but if the scapulae are coming up and over the rib cage, I’d check to see if you are rounding the sternum under too much or if the activity itself is outside of your available shoulder range of motion
@@ChaplinPerformance Thanks for your help!
@@AestheticFIN Not to over step but your scap isn't riding on the ribs properly causing limited mobility and "scapular winging" and probably internal rotation of the humerus with your front ribs compressed pulling you down and rounding shoulders. There is an issue between your spine and scap in your thoracic spine. This is a pillar of "postural restoration" and this gentleman does add a bit extra in awareness to his exercises than most. I enjoy doing all the postural restoration workouts.
Hey Greg! How to differentiate between L AIC and Scoliosis? I have left rib flared and out of position how to know is it L AIC or Scoliosis? I'll be grateful for any information you provide.
Thanks
Left AIC is a PRI term describing a pattern of muscle activation. Scoliosis is a medical term referring to degrees of spinal curvature. They are just talking about completely different, but potentially related phenomena. So really, you can’t differentiate between them except by defining them and measuring them in an individual.
@@ChaplinPerformance Thanks!, I would like to ask U one more question...I have left rib flared and its out of place from back as well...Do i consider getting a spine X ray so that I would be able to know if its becoz of scoliosis or its more related to left aic ?
@@ChaplinPerformance ??
in simple terms what does bottom up strategy or top down strategy mean exactly?
What segment is leading the show
Hi i am suffering from lateral pelvic tilt (left side), rib flare. Can you explain to me why when i am breathing (exhaling) i feel my right pec muscles expanding?
It would be odd to feel expansion on exhalation except if you are getting relative expansion at the mid to upper rib cage due to a shape change at the lower rib cage. It’s possible but not probable
Hi, do these exercises help to keep the rib cage in a neutral position even after doing the exercises, or do they only help with making the rib cage work independently? Thanks.
Hi there. We don't necessarily want to "keep" the rib cage in a more neutral position. We want to open up all movement options to then allow it to rest on its own in a position that is efficient and comfortable. Neutral is only a position that we pass through
@@ChaplinPerformance Thanks, so would that mean it won't help with my hyperkyphosis if the rib cage is the cause of it? Thanks!
Hey Greg! I have left pelvis higher and forward and left rib flare and left erecter spinae loose. My left side of ribs is weaker and less stable same with the muscle. Is this Left AIC?
I have some pain in Posterior Ribs of left side and it is flared badly.
Please consider replying me.
Hey there. I don’t really use the distinction of left AIC and without an assessment it’s impossible to know. According to PRI, everyone is a left AIC. Typically an anterior rib flare would be associated with the left AIC and the left erectors would be overworked. Sounds like the opposite of a left AIC
@@ChaplinPerformance Thanks
hi, I'm from Russia, I study according to your videos. thanks. I can't relax the piriformis muscle.
please help
Thanks for watching. To get the piriformis to relax, we typically need to move the top half of the pelvis back in space.
@@ChaplinPerformance thank you, I'll look for the exercises
Hello, this exercise is suitable if it hurts on the right m.th-cam.com/video/09YaaN9hG2I/w-d-xo.html
Is this caused by erector spinae tightness?
If your axial skeleton is moving forward, how can rib cage and pelvis move independently?
Relative rates
What advantages do all these workouts actually have in real life?
They can teach you skills that can be integrated into lifting and daily activities
Sadly this makes zero sense to me (not the fault of the presenter). How can I have like zero awareness of how to move body parts?
It sounds weird but I think I might have both of the abdominal compressive and posterior chain compressive compensation caused by the application of the wrong solution to the wrong strategy. Is this possible?
I'm told that I'm both flexed in the front abs (so the rib cage is collapsed down), and pelvis is tucked and 'gripped' like i have posterior pelvic tilt.
It's weird because even though I'm told this I feel as though my lumbar spine is extended and compressed like you would find in an anterior pelvic tilt..
Sounds like a swayback type position
@@ChaplinPerformance Do you have any recommended video for that?