The Pelvis - The Foundation of the Skeleton
The pelvis may be the most essential and yet most overlooked part of our skeleton. In the lower abdomen and pelvic area lies a reservoir of life energy — known as the Dantian in Chinese traditions and the first two chakras in Indian traditions. In somatics, we refer to this area as the somatic center. It houses the largest and strongest muscles of the abdomen, waist, and lower back. If we compare the musculoskeletal system to a house, the pelvis is its foundation. How the pelvis is positioned and how mobile it is affects the entire structure.
Pelvic Bones
The pelvis consists of two halves, left and right, which connect at the lower part of the spine, the sacrum. Each half of the pelvis is formed by three bones that fuse in adulthood: the ilium, ischium, and pubis.
The sacrum is part of both the pelvis and the spine. Therefore, the pelvis is the base and support for the spine. This means the tilt of the pelvis always influences the alignment of the spine. If you want to align your spine, the first step is to align your pelvis.
Hip Joint
The hip joints are two ball-and-socket joints that connect the pelvis to the upper legs. Each joint consists of a rounded socket in the pelvis, called the acetabulum, where the round head of the femur fits. Thanks to the spherical shape of the joint, the femoral heads and sockets can rotate in any direction.
When you lift and turn your leg, the femoral head rotates inside the acetabulum. When you tilt the pelvis forward or backward, the acetabulum rotates around the femoral heads. The hip joints function like "door hinges," folding and unfolding when you squat and stand. Many adults have forgotten how to use their hip joints correctly for everyday actions like bending, sitting, turning, and walking.
Pelvic Tilt
Ideally, the pelvis maintains a neutral position. In a neutral position, the acetabulum rests directly on top of the femoral heads. This position supports the spine's natural curves and the proper position of the head. In a neutral pelvis, the bones do most of the work, while the muscles exert minimal effort. If the pelvis tilts forward or backward, or shifts off-center, muscles in different body parts must strain to maintain balance.
Forward Tilt: Increases the lumbar lordosis and keeps lower back muscles in a constant state of contraction, affecting the entire back of the body. This corresponds to the green light reflex.
Backward Tilt: Flattens the lumbar curve, bends the knees, and pushes the head forward. This corresponds to the red light reflex.
Symmetry between the left and right sides is crucial for aligning the pelvis. Ideally, both sides should mirror each other, but this is rarely the case. One side may be higher or rotated forward, making the leg on that side seem shorter. This asymmetry can cause a spinal curve, leading to scoliosis. In somatics, this body pattern is called the trauma reflex. In mild cases, somatic exercises can correct pelvic asymmetry. In structural changes, asymmetry may persist, but somatic practices can reduce pain by improving muscle tone.
Pelvic Alignment Exercise
Sit with your weight on the sit bones.
Gently tilt your pelvis forward and backward until you find a stable position on the front parts of your sit bones.
Note how your lumbar spine naturally adopts its curve.
Stand up while maintaining this pelvic position.
Pelvis and Head Alignment
Pelvic tilt directly affects head position. When the pelvis tilts backward (red light reflex), the entire spine curves, and the head juts forward. The average adult head weighs 3.5 to 5.5 kg (8 to 12 lbs). This forward position strains the neck and upper back muscles, especially for those with desk jobs.
Proper head positioning helps relax the whole body. Ideally, the head should sit directly above the chest, minimizing muscle strain. Correcting a forward head posture starts with aligning the pelvis, as the neck is the top of the spine, and spinal alignment depends on pelvic positioning.
Pelvic Muscles
Imbalances in muscle function lead to skeletal misalignments. This happens when some muscles are chronically tight while others are weak.
Abdominal Muscles (Front):
Rectus abdominis
Transverse abdominis
External and internal obliques
These muscles contract first under stress, pulling the pelvis and chest forward, leading to a slouched posture (red light reflex).
Back Muscles (Rear):
Quadratus lumborum
Extensor muscles
Tightness in these muscles increases lumbar lordosis (green light reflex).
Inner Pelvic Muscles:
Iliacus
Psoas major
Together known as the iliopsoas muscle, they connect the lumbar spine to the femur. Overuse occurs during prolonged sitting, maintaining pelvic tilt.
Hip Muscles (Lower):
Adductors, abductors, and rotators
These muscles move the legs inward, outward, and around.
Pelvic Floor Muscles (Bottom):These hammock-like muscles support pelvic organs and maintain balance. Chronic tension here is linked to the red light reflex.
Pelvis and Internal Organs
The pelvis houses essential organs for elimination and reproduction. A stiff pelvis can lead to issues like hemorrhoids, prostatitis, and bladder or uterine problems.
Physical, Mental, and Emotional Integration
Somatic education integrates physical, emotional, and mental aspects. Culturally, we are often disconnected from our bodies. The pelvis, in particular, remains a taboo area. By increasing bodily awareness, we better understand our emotions. This shift helps unify various aspects of our being, unlocking creativity and self-healing.
Comments