Myofascial Slings – How to train your low back and pelvis & align your hips for maximum core strength and stability. Our KISS principles teach you to return to basics and gain a little education about how the low back (lumbar-sacral spine) and its supporting muscle system work.

Here at Vibes Fitness we teach you to get a clearer practical understanding of how the lower back and pelvis work, and therefore what kinds of training are most likely to have a positive impact on core strength and stability , which will help algin and balance your hips.

The concept of myofascial slings comes out of the work done on sacro-iliac joint (SIJ) stability. Contrary to what old rheumatologists will tell you, the sacro-iliac joints – which connect the fused section of the lower spine (the sacrum) to the pelvic/hip bones on either side, do need to move during normal daily activities such as walking and running.

It is both necessary and desirable that the sacro-iliac joints move, because they need to act as shock absorbers between the lower limbs and spine, and also as a way of providing proprioceptive (body positioning awareness) feedback for co-coordinated movement and control between the trunk and lower limbs.

As the SIJ is capable of movement, that movement needs to be properly controlled, as with any of the body’s joints. Some control comes through the natural architecture of the lower back and pelvis, but more is possible by using the surrounding muscle, ligament and connective tissue system (myofascial slings) to provide compression on the joints. This is important because we can influence the effectiveness of the compression through exercise and re-training after injury.

The three muscle systems or ‘slings’ that help to stabilise the pelvic girdle are known as:

• the posterior oblique sling;
• the anterior oblique sling; and
• the posterior longitudinal sling.

With the help of Vibes Fitness you will learn the three core principles when training myofascial slings – as well as the importance of good training techniques.

Three program levels are provided – beginner, intermediate and advanced – and the exercises come complete with full text explanations and accompanying diagrams.

Runners – did you know that firming up your butt can boost your running performance? This also applies to hip balancing and aligning. In our experience we have found that most of our clients whom have hip challenges, often have weak gluteal muscles, lower abs, and hamstrings. How many regular runners would suspect that the upper buttock muscle (gluteus medius) is the culprit in many running overuse injuries?

This fact is less surprising once you understand that during running you are always either completely in the air or dynamically balanced on one leg – and in both circumstances the gluteus medius is a key muscle.

Situated on the upper edge of the hip, the gluteus medius is responsible for lifting the leg away from the body (abduction), helping it to rotate inwards and outwards, and, crucially, keeping the pelvis stable in certain situations, including the stance phase of running. During right stance phase, for instance, the muscle contracts to slow the downward motion of the left side of the pelvis so that the pelvis doesn’t tilt heavily towards the ground. If the gluteus medius is not functioning well enough to achieve this control, the athlete is said to have a “Trendelenburg gait”.

Often, but not always, the same weakness may be noticeable in walking, producing a waddling motion or, in extreme cases, a limp.

Runners who have a weak or easily fatigued gluteus medius are likely to make various adaptations to their technique, which can hide the true reason for a running injury.

We have found that some or our clients unconsciously adapt their stride and other aspects of their running technique in order to compensate for weaknesses in their core stability, hips and lumbar spine.

We show you what steps you can take to improve your conditioning – in particular the types of core stability exercises that will be of most use to anyone looking to strengthen the gluteus medius and related muscles and balance & align your hips.

Call us today for a free no obligation chat focusing on your goals and needs.

NOTE: Here at Vibes Fitness we liase with your doctor, physio, chiropractor or osteopath, helping you achieve the best possible results that you deserve. So call us today to rehabilitate you and get you back on track and pain free.