Disassociating Pelvis from Midback
When performing quad cat-cows, most people initially have trouble disassociating the mid back from the pelvis. What they think is a pelvic tilt is actually just a huge arching of the thoracic spine.
Notice how the pelvis stays relatively vertical and the head could be dropped more. |
If you’re used to holding your pelvis steady in a certain type of tilt, you’re not going to know what it feels like to actively position it otherwise. On the other hand, if you’re used to moving your thoracic spine all around, you’ll be able to quickly drive that movement, feel, and recognize that something is different there.
One way to practice deliberate “spinal separation” is to segmentally position it in three distinct phases: Head/ cervical spine, Thoracic/Mid-back, and Pelvis.
Though the hang position itself minimizes thoracic flexion, having the bar block the forward motion of my torso accentuated the feelings of those deep stomach muscles curling my tailbone beneath me.
Note that the hands are IN FRONT of the head, not directly above.
That forward torso angle makes posteriorly tilting the pelvis more defined by comparison.
- The mid back and pelvis are often fused in movement
- Being able to disassociate the pelvis from the mid back gives one greater awareness and control of their movements
- The head, mid back, and pelvis should be able to move independently
- Segmenting spinal movements can be learned through contradictory motor demands