- The High Performance Brief
- Posts
- Tuesday Edition
Tuesday Edition
An all-too-common problem, the formula for happiness, and a nuclear near-miss.
š Hi, legend!
I want to wish you a safe and enjoyable festive season. Iām so thankful for the opportunities that this newsletter has given me to connect with friends, family, and previously unknown high performance aficionados over the last few weeks. Iām grateful for every single one of you. Iād also like to give a special shout-out to those readers who will be away from friends and family over the coming week because theyāre required at work to keep us all safe - thank you.
Itās time for your Tuesday Edition! It can be hard to squeeze everything in during this busy period, but thereās always time to get better. šŗ
A quick note before we start: The following piece does not constitute medical or expert advice. Itās simply intended to bring awareness to a common problem, and provide some general information to help you consider your situation. If you are concerned about this issue, you should consult an appropriately qualified professional.
As many as 85% of men and 75% of women have an anterior pelvic tilt (APT). For some, this postural misalignment doesnāt cause noticeable issues, but for many others it manifests in ways that they might not fully recognise or connect to a clear cause. From lingering lower back pain to recurring injuries, APT can quietly undermine your physical wellbeing.
I wanted to spotlight this seemingly minor but highly significant issue because it often flies under the radar. Left unchecked, anterior pelvic tilt can lead to debilitating problems, increasing your risk of injuries, compromising your posture, and even reducing physical performance in sports and daily life.
The great news is, it doesnāt have to be a big deal. With recognition and some simple actions, you can regain control of your posture and address this common problem before it spirals into something more serious.
Causes of Anterior Pelvic Tilt
In a simplified way, all causes of APT are linked to imbalances between muscle groups. Tight hip flexors and lower back muscles combine with weak abdominal and gluteal muscles to create a chain reaction that tilts the pelvis forward. This imbalance can even occur in āfit and activeā individuals who focus on movements like running or cycling, without adequately strengthening their core and glutes. These problems can be created or exacerbated by the following factors:
šļø Sedentary Lifestyle
Sitting for prolonged periodsāwhether at a desk, in a car, or on the couchāis a significant contributor to APT. When we sit for extended periods, the hip flexor muscles at the front of our hips remain in a shortened position, while our glutes, which are responsible for hip extension, become underused and weak.
š©» Postural Habits
Our everyday habits, like standing with weight shifted to one leg, arching our lower back, or overextending our hips, can reinforce APT over time. These positions place unnecessary strain on the lower back and hips, training the body to adopt an unhealthy pelvic tilt.
By recognising these common causes, we can begin to make changes to our habits and fitness routines to counteract APT.
Signs and Symptoms of Anterior Pelvic Tilt
APT often presents through a range of physical signs and symptoms, which may initially seem unrelated. Here are a few to look out for:
- š¤ Lower back pain that is persistent, or arises without an obvious cause.
- š¹ Tightness in the hip flexors.
- āŖļø A visibly exaggerated arch in the lower back (lumbar lordosis) and/or a protruding abdomen.
Self-Assessment
There are a few quick tests that you can do to indicate APT:
The Thomas Test: Lay flat on a table or bench, with your knees bent at the edge and your lower legs hanging freely. Pull one knee into your chest. If your resting hip is drawn up off the table, this may indicate APT.
The belt test: Wearing one of your usual pairs of pants with a belt, stand side-on to a mirror and observe the angle that your belt and buckle make. If your belt sits parallel to the floor, thatās a good sign! If your belt is higher at the back than the front, sloping down towards the buckle, it may be a sign of APT.
Laying arch/wall arch test: Another simple check is to lie flat on your back on a hard surface. If you can easily sweep your hand between your lower back and the floor, it may suggest APT. This can also be performed in a standing position against a wall.
Recognising these symptoms through a quick self-assessment is a great way to begin your journey to correction.
I became aware of my APT earlier this year. For a long time, Iād been conscious of the fact that my abdomen would often protrude forward, regardless of my current fitness and physical shape. I also had lower back pain here and there, but it was never consistent enough that I felt it needed to be addressed. Things came to a head when I undertook an eight week training course that saw me spending far more time commuting in the car and sitting in a classroom. My hip flexors became noticeably tight, even cramping at times, and my lower back pain became frequent enough that it was an issue. Some quick research got me onto The Thomas Test, where I began to recognise the signs of my APT. After further reading, I settled on some exercises that I completed every second day for a couple of weeks, and the results were indisputable. The pain and tightness had disappeared, and I also noticed visual changes. This is still something that I need to actively monitor and control using the appropriate exercises, but itās a minor price to pay for the improvement that Iāve seen.
Getting Back on Track
As Iāve mentioned, this doesnāt have to be a big deal. With some knowledge and intention, you can easily get on top of this. Here are a few key areas that I have focussed on:
š§Stretching exercises that target your hip flexors and lower back.
šØPostural awareness - recognising and correcting poor habits.
šStrengthening exercises that target your abdominals and glutes.
šMovement - taking regular breaks from static positions, and integrating more movement into the day.
Go Time š
Taking steps to fix APT is about more than just improving postureāitās about supporting your overall health and well-being. By correcting APT, you can reduce discomfort, lower your risk of injuries, and enhance your physical performance in everyday activities and fitness pursuits alike.
It doesnāt require drastic changes. Simple, consistent actions like targeted stretches, strengthening exercises, and awareness can make a significant difference. Start small, and youāll be amazed at how quickly youāll feel the benefits.
Have you noticed signs of APT in your own posture? Or perhaps youāve already started working on it? Iād love to hear your story! Reply to this email and share your experience.
This Weekās Prescription:
Donāt have the time? Search āMoment 153: Happiness Engineer Explains The Exact Formula for Happiness: Mo Gowdat.ā for a powerful 20-minute summary.
I love this right now because:
This isnāt an easy time of year for everyone, and there might be something in this to help someone get through.
Mo doesnāt talk in theory, he leans on lived experiences of grief and unhappiness.
A guy who has the resume and skills to do just about any job anywhere, has dedicated his efforts and resources into providing specific actions to help you be happy.
Feel Good FriTuesday:
Iām going off script a little bit here, but given the time of year I hope you can find it in your heart to forgive me. Find out how one of the worldās high-performing military institutions accidentally became responsible for a critical Christmas mission during the Cold War. This story made me smile.
Thanks for reading another instalment of The High Performance Brief.
Stay safe, and speak soon!
Zac
P.S. Give the gift of personal growth this festive season! Let your friends and loved ones know about The High Performance Brief newsletter.
Disclaimer: The High Performance Brief is for general education purposes only. The content is not a substitute for professional healthcare or psychological services. If you have any health/mental health concerns, please consult a qualified professional.