CORRECT YOUR POSTURE WITH THORACIC AND ABDOMINALS ACTIVATION
After tension has been felt in the gluteal structures from good positional placement , it is time to finalize posterior pelvic tilt. To do this, we will slowly move the upper back backwards. At the same time, we will begin to emphasize posterior tilt to a much higher degree, eventually initiating a contraction in the gluteus maximus. We might begin to notice some thoracic spine activity at this point.
Optimal execution of this exercise will typically produce a “burn” in the glutes because these muscles will begin to fatigue. If there is no fatigue happening in the glutes, it is quite likely they are either still dormant from many years of inhibitory responses happening in the hip flexor complex, or steps 1 and 2 have not been executed to their full capacity.
It is strongly urged to use a mirror to keep a watchful eye upon the mechanical structure of the body. When your body is optimally aligned, it will be more likely to feel fatigued in its gluteal structures. As a reminder, be sure to maintain neutrality in the knees during gluteal engagement so that we do not nurture the dysfunction of excessive hip external rotation. If the knees do feel as if they want to flare outward, be sure to not adduct the knees towards each other. Instead, utilize a transverse rotation to bring them inward.
If this adjustment is made correctly, a fatigue in the adductors will be felt. With executing the Standing Bridge, let the guiding principle be the fatigue felt in the gluteal structures. Often times, people tend to measure sets, repetitions and time as the staples to organize their workouts. However, we must understand that movement is much more complex than those simple numerical aspects. Although every human body has similar associations of dysfunction, the degree in which dysfunction is programmed in is an entirely different story.
This means some people will only be able to last for 3-5 seconds while others will be able to do the exercise for longer. The main idea is to build an understanding with your own body so you can determine what is actually necessary for it. Fatigue in this context will act as the guiding intuition that will lead us towards functionality. If executed with proper efficiency, this exercise will be the foundation of where we will begin functionality within a human body.
EFFICIENT MUSCULAR ASSOCIATION (FINALIZING PPT)
As gluteal engagement begins to improve into a functional position, the thoracic musculature will automatically associate a function to integrate the body as one system. It is crucial that when we go into this extension phase that we do not go back into anterior pelvic shifting as it will be the default the body has hardwired from past experience.
Now that we have reached a point of maximum PPT, it will now be ok to physically contract the gluteals for the full effect. It is crucial to maintaining pelvic positioning before attempting this type of muscular engagement. This will prevent the inefficient muscular associations from rewiring back into the body.
LOWER ABDOMINAL ACTIVATION
Now that the pelvis is in its full posterior position, it will be increasingly important to utilize lower abdominal activity to promote spinal stability with gluteal engagement.