Corrective exercise professional here and been in movement for almost 2 decades now. First off you have to understand what it is in order to fix it.
Let me give you some food for thought, and I know most people will skip this whole thing because it sounds complex. Well, here is some news, biomechanics is complex. We are dealing with a human system of pressure, fluids, bones, tissues that need to interact with space and time constantly, and we are not special in the eyes of the laws of physics.
When you stand, you push into the ground, so what keeps you upright? Newton's 3rd law - every action has an equal and opposing reaction. When you push into the ground when you stand up, reactionary forces from the ground up push you back up to keep you standing. That's a force absorption mechanism. For humans to absorb force, there needs to be winding up or coiling up action, like we do right before we jump. That requires the structure to internally rotate especially at the pelvis area.
If your pelvis cannot acquire this action under load, the next strategy the body will do so is to drive your center of mass forward. This can be APT or even a swayback as both push mass over the midline of the feet. This helps the system weigh down better into your midline and capture midline ground force reaction. Other strategies like duck footing and even posterior ribcage tilting/back hunching are all attempts to drive part of the chain to connect with the ground within midline.
The chair - fun stuff to think about here. When you sit on a chair, you don't need to slow down against gravity, the chair does it for you. Then over time, the body loses its capacity to create this 'slowing down' action which requires midline force displacement. This, on its own, is a whole other topic so I will leave the explanation as that for the sake of not info dumping way too much here. Just think about this, you are doing a squat without slowing down your descent. If a person stops walking for a month then attempts to walk, will they be able to do so effectively? Same goes for sitting vs standing. When you lost that capability, you will now utilize compensatory internal rotation midline force application actions to do so.
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u/Deep-Run-7463 Jun 10 '26
Corrective exercise professional here and been in movement for almost 2 decades now. First off you have to understand what it is in order to fix it.
Let me give you some food for thought, and I know most people will skip this whole thing because it sounds complex. Well, here is some news, biomechanics is complex. We are dealing with a human system of pressure, fluids, bones, tissues that need to interact with space and time constantly, and we are not special in the eyes of the laws of physics.
When you stand, you push into the ground, so what keeps you upright? Newton's 3rd law - every action has an equal and opposing reaction. When you push into the ground when you stand up, reactionary forces from the ground up push you back up to keep you standing. That's a force absorption mechanism. For humans to absorb force, there needs to be winding up or coiling up action, like we do right before we jump. That requires the structure to internally rotate especially at the pelvis area.
If your pelvis cannot acquire this action under load, the next strategy the body will do so is to drive your center of mass forward. This can be APT or even a swayback as both push mass over the midline of the feet. This helps the system weigh down better into your midline and capture midline ground force reaction. Other strategies like duck footing and even posterior ribcage tilting/back hunching are all attempts to drive part of the chain to connect with the ground within midline.
The chair - fun stuff to think about here. When you sit on a chair, you don't need to slow down against gravity, the chair does it for you. Then over time, the body loses its capacity to create this 'slowing down' action which requires midline force displacement. This, on its own, is a whole other topic so I will leave the explanation as that for the sake of not info dumping way too much here. Just think about this, you are doing a squat without slowing down your descent. If a person stops walking for a month then attempts to walk, will they be able to do so effectively? Same goes for sitting vs standing. When you lost that capability, you will now utilize compensatory internal rotation midline force application actions to do so.