Monthly Focus - The hips and pelvis
- Distinguish between anterior and posterior pelvic tilt.
- Distinguish between internal and external rotation of the hip.
- Distinguish between hip flexion and extension.
- Distinguish between lumbar spine flexion and extension
- Explore the relationship of accompanying and compensatory movements in the pelvis, low back and thighs.
Anatomical Notes (Bones)
- The “hip bone” (coxal bone) is comprised of three fused bones, the ilium, the ischium and the pubis. The fusing of these three bones begins as a teenager and is complete by the mid 20s.
- The sacrum is a set of fused vertebrae at the base of the spine. The sacrum sits between the hip bones. The coccyx (tail bone) is yet another set of fused vertebrae inferior to the sacrum.
- The pelvis as a whole is comprised of the hip bones, sacrum and coccyx.
- The “hip joint” (coxafemoral joint) is where the head of the femur (thigh bone) and the hip bone (acetabulum of coxal bone) articulate.
- The SI joint (sacroilliac joint) is where the sacrum and the ilium articulate.
- L5 S1 is where the 5th lumbar vertebrae and sacrum articulate.
- The “hip joint complex” can be thought of as including all of the joints and articulations of the hip and pelvis. We will focus on the hip joint, the SI joint and L5 S1. When one of these joints move there is an accompanying or compensatory movement in the others.
- Confused yet?
- Next week I write some anatomical notes on the muscles of the “hip joint complex.”
Movements to Explore in Down Dog
- What happens to the lumbar spine and abdomen when the thighs roll in? (internal hip rotation)
- What happens to lumbar spine and abdomen when the thighs roll out? (external hip rotation)
- What happens to the lumbar spine and thighs when the front hip bones and public bone lift towards the navel? (posterior pelvic tilt)
- What happens to the spine and thighs when the front hip bones and public bone drop away from navel? (anterior pelvic tilt)
- What happens when you attempt to simultaneously roll the thighs in and out?
- What happens when you attempt to simultaneously lengthen the tail forward and down and take the pubic bone back and down?
- What happens when you attempt to simultaneously gather and broaden the buttock bones (ischial tuberosity.)
- What happens when you attempt to simultaneously lift and descend the buttock bones (ischial tuberosity?)