Are you a ‘Bum clencher’???? Check in with yourself right now – Are you squeezing your bum and holding onto tension?? see how you’re holding your pelvis, whether in seated or standing. Are you evenly weighted? with ribs stacked over the hips? Do you stand with quite a pronounced lower back arch, or are you prone to tucking under your bum with flat lower back and flat bum…. If it’s the latter then chances are you are a bum-clencher, you squeeze your bum, holding tension in your deep hip rotators (maybe without even realising) and this can shift the thigh bone forward in the socket (look for an indentation in each bum cheek as another sign). It’s a habit we can get into which can build muscle memory and perpetuate the issue (sometimes simple awareness and letting go of tension can eliminate the issue).Tight, deep hip rotators can lead to issues with the piriformis, pelvic floor, sciatica, hip pain and lower back pain to name but a few. These are all signs that the deep hip muscles (incl. Pelvic floor) might be tight and the bigger Glute Max muscle and inner thighs weak.
let’s get to work on lengthening, strengthening and releasing the necessary areas to redress the balance … All of which we cover in our Pilates sessions!
PILATES NUGGETS OF GOLD…BUM-CLENCHING
