What is Butt Wink?The &;butt wink&; or posterior pelvic tilt – the pelvis pulls the lumbar spine into flexion or rounding of the low back putting you in a vulnerable position. You want to remember to – keep an arch – prevent that spinal rounding. Otherwise you risk damaging ligaments, causing disc irritations or herniations. What Causes Butt Wink?A number of factors combined together can cause the butt wink which leaves your low back and hips vulnerable. This can be hip capsule tightness, hip flexor tightness, knee issues, ankle or even big toe limitations.One limitation is where the head of the femur articulates with the acetabulum. The only way to go deeper is to round the pelvis and the lumbar spine – this is anatomical – this will be different between individuals.Stretching can help partially – think of the hamstring, it crosses both the hip and the knee joint – as you bend your knee flexes, and the overall tension from the hamstrings does not usually prevent you from going into a deeper squat.You can improve your hip flexion mobility over time.You can also improve your squat depth over time.What can we do?Motor control – motor control is imperative – the squat is a complex compound exercise that forces muscles to work in concert. As you improve your proficiency – your squat will improve. The mobility exercises I&;ve posted previously can help – but its best to first figure out what you need to work on. Then focus your work there. Work smart. Check out my future posts for more mobility drills.

posted on September 7, 2016 by | No comments

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