How to eliminate Posterior Pelvic Tilt (PPT)

Posterior pelvic tilt is a sign that there are some limitations in the chain of the squat. This occurrence can take place during a squat or a front squat. The point is to limit as much of the tilt as possible. We will show you what are some of the causes and tips to reduce PPT.

Risks of Posterior Pelvic Tilt
PPT causes the spinal column in your lower back to move in the sagital plane which exposes the nerves for a 'pinch' and then you know it but you are in PAIN!!! MAJOR PAIN!!! Imagine the spinal disks and in between the disks are cartilage. When the 'tilt' takes place the cartilage is moving the spinal disks and around the spinal disks are nerves. Too much tilt can cause a nerve to be pinched. Observe PPT in the video of Brittany squatting. Observe her hips as they 'tuck inwards.


Causes
Posterior Pelvic Tilt (PPT) can be caused do to tight hamstrings. When the hamstrings are tight they don't stretch or elongate as much as they can and what they do is pull on the lumbar spine which causes the 'tilt' which is clearly observable with the naked eye. Another cause can be a tight hip flexors pulling again on the back causing the tilt.

Solution
Several solutions are possible. One, foam roll your hamstrings and stretch them. Make sure that the muscles of the hamstrings are flexible and pliable enough to allow for full range of motion to not cause PPT. P.N.F. stretches for your hamstrings are great!!!! Make sure you do this before you begin your squat training. Only then when the hamstrings are flexible enough can you squat without the cause of PPT limiting your squat potential.

Another solution is to set your hips up before you squat by actively sticking your 'butt' deliberately to allow for proper spinal alignment. This active butt posture places your spine in a neutral position. It is very, very, very important to maintain this neutral position as to not allow your spine to move.

The last tip is to actively squeeze through your hips, butt, and legs as you reach full range of motion during the decent or eccentric phase of the squat. By actively squeezing (contracting) your muscles and body in this manner you allow your body to stay in posture never breaking form. You maintain proper posture during the decent AND maintain correct spinal alignment then you practically eliminate PPT.

This takes practice and the eye of a coach who can see this and be able to correct this limitation. Contact me if you need my help.

Creating the strongest YOU!!!!

Coach Cap