Controlling the pelvic ‘dump’

The gluteus medius is a crucial muscle located in the buttocks. It plays a significant role in stabilizing and controlling the movement of the pelvis and hips. The muscle is responsible for abduction of the hip joint, which is the movement of lifting the leg out to the side, away from the midline of the body. This action is particularly important during activities like walking, running, and maintaining balance.

More importantly, the gluteus medius prevents the opposite hip from dropping when the leg is lifted, ensuring the pelvis remains level during single-leg weight-bearing activities. This stabilization is vital for maintaining proper alignment and reducing the risk of injuries, such as those related to overuse or improper movement patterns. It is the primary controller preventing ‘dumping of the pelvis.’ The ‘dumped pelvis’, which we all know, creates a very unstable foundation for your trunk (spine) and hip joints.  

Weakness or dysfunction of the gluteus medius can lead to issues like hip pain, lower back pain, and altered gait patterns.

Strengthening the gluteus medius is best achieved through functional upright exercises, where your body weight ( and any additional weight you wish to add). These can include:

• squatting and spit squatting
• lunges
• single leg balance and squat work, such as pistol squats
• butt bands.

From a day to day perspective, you can also be looking after your pelvic foundation and hip health with good postures that ask your gluteus medius to always be at work. These can include:

• standing without hanging on your hip
• keeping your pelvis level across your hip bones with activities like stair climbing
• controlling your hips and preventing that side to side swayed walking style (you can keep your modelling to the catwalk!) 

So look after your gluteus medius with these simple postural strategies and gluteus medius will look after you!

Meet the dura, and the reason we need to slide, glide and floss our nerves

The dura mater is a tough and protective membrane that surrounds and supports the nerves in the body, particularly in the central nervous system, which includes the brain and spinal cord. Think of it like a strong and flexible “wrapper” that covers and shields the delicate nerves from potential harm. It helps to keep the nerves safe from injuries and impacts, providing an extra layer of defense. It also plays a role in maintaining the proper tension and position of the nerves within the body. Nerves need to move and stretch as our body moves. The dura mater helps to control and regulate this movement by providing a supportive structure. It’s a bit like a protective sleeve that allows the nerves to glide and shift without getting compressed or overly strained, ensuring that they can function properly even as we move and bend. This is important for preventing discomfort and maintaining the health of the nerves.

When things get stuck

The dura can sometimes become “stuck” or restricted due to various reasons. This condition is often referred to as dural tension or neural tension. Neural tension occurs when the dura and the nerves it surrounds experience limitations in their ability to move and stretch properly. This can lead to discomfort, pain, and even altered nerve function.

There are a few ways this can happen:

• Physical Stress or Trauma: Injuries or traumas to the body, such as falls, accidents, or surgeries, can cause the dura mater to become stuck to surrounding tissues. This can restrict its normal movement and lead to neural tension.

• Poor Posture: Maintaining poor posture for extended periods can cause the dura and nerves to be subjected to unnatural positions, potentially leading to restrictions and tension. Think here of slumped spinal postures, rounded tight shoulders or tucked bottoms. 

• Muscle Imbalances: Imbalances in muscle strength or flexibility can cause the dura to become compressed or tethered, limiting its ability to glide smoothly and causing tension on the nerves. Piriformis Syndrome is a perfect example of this where deep buttock muscles compress and irritate the sciatic nerve. 

• Inflammation or Scar Tissue: Inflammation or the formation of scar tissue around the dura and nerves can restrict their movement and lead to neural tension. This could occur after surgery. 

So when you are next told to ‘floss’ or ‘glide’ your nerves, you now know what structures you are actually targeting. A nerve and its protector ( the dura or sheath), like all other tissues in your body love movement. Remember, motion is the lotion!

The Feldenkrais Method is a holistic approach to movement and body awareness that aims to improve physical functioning. Developed by Moshe Feldenkrais, an Israeli engineer and physicist, the method is grounded in principles of neuroscience, biomechanics, and psychology. It consists of two main components - Awareness Through Movement (ATM) and Functional Integration (FI).

Awareness Through Movement

ATM involves guided movement sequences designed to increase self-awareness, improve posture, and enhance flexibility. These sessions often take the form of verbally instructed group classes, where participants explore different movements to develop a deeper understanding of their own body mechanics.

In these classes, you might walk, stand, or sit in a chair, although usually, you will lie on the floor in a variety of comfortable positions. The teacher guides students through a sequence of movements, encouraging them to move with gentle attention within a comfortable range. Students can become more aware of unexpected and interesting connections within and between the movements, with often improving quality of movement, and the release of unnecessary muscular tensions throughout the body.

Functional Integration

FI, on the other hand, is a one-on-one approach where a Feldenkrais practitioner uses gentle touch and skilled manipulation to guide an individual’s movements. This personalized approach helps clients release tension, correct imbalances, and discover more efficient ways of moving.

Feldenkrais v Pilates

While both the Feldenkrais Method and Pilates are approaches that focus on improving movement and body awareness, they have distinct differences in terms of their principles, techniques, and goals.

The Feldenkrais Method emphasizes subtle and mindful exploration of movement. It encourages individuals to become more aware of their body sensations, habits, and limitations. The emphasis is on cultivating a deep understanding of one’s own body mechanics and finding more efficient ways of moving.

Pilates, on the other hand, is a structured exercise system focussing on building core strength, flexibility, and overall body conditioning through precise movements. Pilates exercises are often more dynamic and physically demanding than Feldenkrais movements. The primary goal of Pilates is to strengthen muscles, improve posture, and enhance physical fitness.

Photo by Bruce Mars on Unsplash