Why you need to have good pelvic alignment

The pelvis is a basin shaped structure, formed from 3 pairs of bones, which is vital to our movement and the stability of our bodies. It connects via the sacroiliac joint to the sacrum, at the bottom of the spine. The pelvis also connects via the hip joint to the thigh bones. It is therefore able to transfer forces between the upper and lower body, facilitating movement and providing balance and stability.

The pelvis 3D image

Image credit: BodyParts3D is made by DBCLS, CC BY-SA 2.1 JP under Creative Commons available here

The neutral pelvis position

In order for us to be able to move freely, we need a wide range of movement at the hip joints. This includes the pelvis being able to tilt backwards and forwards and side to side. At rest however the pelvis should be in a neutral position. If you have good posture with no muscle tightness or laxity, then you’ll have a neutral pelvis position. This allows the spine to maintain its natural curves, avoiding strain on muscles and their attachments and uneven weight distribution putting excess strain on joints.

Problems caused by poor pelvic alignment

Poor pelvic alignment is accompanied by muscle imbalances and compensatory movements, with chronic pain conditions such as lower back pain, hip pain and hamstring tightness. It impairs sport performance and increases the risk of injury. The main muscle imbalances involved in poor pelvic alignment are:

  • Weakness in the core muscles and glutes
  • Tightness in the hip flexors, hamstrings and low back

What causes poor pelvic alignment?

 There are various possible causes for muscle imbalances developing including:

  • Inactive lifestyles and too much time sitting
  • Being overweight
  • Pregnancy
  • Wearing high heels
  • Posture problems in the upper back

What to do about poor pelvic alignment

Hip flexor stretch for pelvic alignment

  • Make sure you’re a healthy weight and reaching the recommended minimum activity levels
  • Try to cut down on wearing high heels
  • Do strengthening exercises for your glutes and core and stretch your hip flexors, hamstrings and low back (I can show you exercises for this when you come for your massage)
  • If you have upper back postural problems, for example hunched shoulders or your head being forward of your body, you’ll also need to work to fix these
  • Massage can help to loosen up tight hamstrings and low back as well as any upper back and neck tension caused by posture problems

Book a deep tissue massage to help with posture and pelvic alignment

Fill out the enquiry form and I’ll get back to you as soon as I can with available appointments, alternatively contact me using any of the contact details below the form:

Phone: 07835 346476
E-mail: hello@bodybenefits.uk
Facebook: bodybenefitsessex

Body Benefits location
1 Albra Mead
Chelmer Village

Distance/time from nearby places
Central Chelmsford: 3.6 miles / 9 minutes see map
Beaulieu Park: 1.6 miles/5 minutes see map
Witham: 7.6 miles / 12 minutes see map
Danbury 6.3 miles / 11 minutes see map
Galleywood 4.5 miles / 10 minutes see map