Now that the pelvic structures have been set into a position of neutrality, the lower abdominals are now effectively capable of leveraging the pelvis posteriorly. This will allow the body to slowly start training neutral spine dynamics that will set up the foundations for a biomechanically efficient posture. As the pelvis continues to tip in a posterior fashion (without any shifting present), there will be a slight activation that will automatically begin to happen in the glutes.
Also notice that as I make the adjustments in the pelvis, my knees do not bend. This will secure a contraction in the hip extensors, rather than in the knee flexors. After a good 30-45 seconds, there should be a fair amount of activity happening in the glutes. To finish out this process and get the glutes working at their full effect, we must go into the next step.
EFFICIENT MUSCULAR ASSOCIATION
POSTERIOR PELVIC TILT
After step one has been administered, the inclusion of the lower gluteal structures will now be next step towards building our base. If we analyze the positioning of the lumbar spine, we will notice an appearance of flatness. If the spine is in this position in conjunction with the pelvic region, a strong activation from the lower gluteals will be present.
ZONE OF ACTIVATION
With centred pelvic positioning, the gluteus maximus will begin its new path of integrating with the rest of the body.
EXERCISE: STANDING BRIDGE
LOWER ABDOMINAL RECRUITMENT
Assisting in posterior pelvic positioning, the lower abdominals are now in a position to help set the foundation for the upper body. Be sure to draw in the navel simultaneously as you slowly initiate the posterior pelvic tilt. This way we will integrate core musculature with pelvic musculature, ensuring effective support in the region as a whole.