Optimal hip and spinal alignment enhances athleticism and functional movement, while preventing pain and injury. In contrast, improper hip and spinal alignment has an adverse effect on the entire body. A misaligned hip and pelvic area may cause balance problems and chronic back pain. Corrective posture exercise is essential to any fitness program.
Identification
Fitness trainer Ian Middleton, in an article featured on the Pro Trainer Online website, identifies the muscles associated with hip and spinal alignment. Middleton explains that this area is called the lumbo-pelvic-hip complex, and has 29 muscle attachments. The lumbar group is composed of muscles such as the erector spinae, which runs up and down your spine, and the latissimus dorsi, which runs down the side of your back. The abdominal or pelvic muscles include the rectus abdominus, the large muscle at the center of your abdomen, the transverse abdominal muscle, which are the deeper core muscles, and the obliques, responsible for spinal rotation and lateral side-bending. The hip complex includes the psoas, which wraps around the pelvis, and the gluteal area.
Function
When designing hip and spinal postural alignment exercise, it's important to realize that the lumbo-pelvic hip complex, often called the "core," functions as a unit. The erector spinae and transverse abdominal muscles are stabilizers. The rectus abdominus and obliques flex and rotate the spine, while the gluteal muscles flex and extend the hip, while moving the leg toward and away from the body's center. An ideal hip and pelvic posture program incorporates all of these movements.
Features
In a paper presented at the 2008 Town Sports International Summit, Eric Beard, Senior Master Instructor at the National Academy of Sports Medicine, described the necessary features of a hip and spine posture exercise program. These include inhibiting and lengthening over-active muscle groups, isolating and activating under-active muscle groups, and performing whole-body integration exercises.
Types
Styrofoam rollers, which combine the benefits of stretching and massage, inhibit over-active muscle groups such as the the flexors. Static stretches lengthen the tight muscle groups that may distort hip and spinal alignment. These may include the calves, the neck and the shoulders. The drawing-in maneuver, which involves contracting the abdominal muscles without spinal movement, activates the core stabilizers. Basic balance exercises, such as kneeling on all fours and lifting the opposite arm and leg, also integrate the muscle groups by strengthening the gluteal muscles and activating the core.
Considerations
Hip and spine alignment exercises are specific to individual postural problems. There are no "one size fits all" exercises. A postural assessment, preferably by a certified fitness professional, should precede the exercise program. The professional will view your static alignment from the front, sides and back of your body. She will also assess your walking, sitting and standing posture. Self-assessment is difficult.
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