The Butt Wink

 
This is an image of the lumbar spine with its disks and sacrum and pelvis. Do you butt wink?

The Butt Wink🍑😉 

We've been spending a lot of time on instagram talking about hip mobility, but haven't talked too much about disorders and movement faults that can happen as a result of limited mobility.  Mobility is a prerequisite for moving well, but having mobility doesn't mean that you automatically can or will move well😕  For example, let say your pelvis tilts posteriorly (butt winks) before you get to the bottom of your squat.  This MAY be because of limited glute or posterior capsule mobility.  BUT, maybe not!  What, you say?!? Listen up - you might butt wink before you run out of your actual hip range because your nervous system doesn't know how to effectively move through your available motion with a neutral spine.  Got it🤔 
 
Anyways, we'll get more into the strength and motor control demands in some different posts. Promise.

Your spine attaches directly to your pelvis. Whatever your pelvis does, your spine follows. What's happening when you see the dreaded "butt wink" during a squat or deadlift, is the pelvis rotating posteriorly. Your spine follows suit, going into flexion and putting compressive pressure onto the anterior part of the disc, vertebrae and facet joints. Now add whatever weight you are squatting/deadlifting and those forces grow exponentially. This is the most common mechanism for disc herniations😱☠️😱 
 
You can fix this by working on the flexibility and joint mobility in the hips and ankles as well as spending some time on the actual movement mechanics. 
 
Stay tuned to our instagram account for 🎥  of techniques to mobilize the hip and get deeper into your squats without destroying your back.