Area 3: Hip Extensors and Lower Back
The Hip Extensors (hamstrings and glutes) and Lower Back are usually being pulled forward in Swayback or downward in Anterior Pelvic Tilt.
The key to a healthy spine is a natural balance of muscle tension and flexibility between hip flexors + extensors and right + left groin/hip, thus allowing more equal balance and freedom in the spine above the hips.
Typically, the main focus is on Strengthening the Hip Extensors and Lower Back. It is usually best if the previous two areas (Feet & Lower Legs and Knees & Hip Flexors) have been well re-balanced before working more rigorously on area 3.
Body Rolling
Body rolling for hamstrings, Gluteus Maximus & Minimus and around the lower back is mostly done for pain relief.
This area is not one that needs to focus too much on myofascial release for structural alignment, but where most of the symptomatic pain shows up, as hips can be pulled forward in Swayback or Anterior Pelvic Tilt.
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Mobility and Stretching
Hamstrings, glutes and lower back stretching is mostly done for pain relief, together with Body Rolling.
Mobility exercises are beneficial for this area, as they involve also the ‘opposite’ side (Hip Flexors) and therefore help create more balance between front and back of the body.
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Strengthening
Strengthening exercises are the most important for lower back, glutes and hamstrings.
The majority of our daily activities shortens and strengthens the anterior side of our body (sitting, walking, running, etc.) and it is very important to counteract the resulting pull on the posterior side.
Click on the image to view the exercises ⟶