Core Integrity Begins With The Pelvis
By Liz Koch
Ninety-five percent of iliopsoas problems begin in the pelvis. This empirical assessment results from the thirty years I have focused on the core muscle. Growing directly out of the spine, I believe the psoas is bio-intelligent tissue, and a messenger signaling disruption and incoherence in the central nervous system. The most frequent disruption that I observe takes place in the sacral iliac joints (SI joints) and ligaments that weave the three pelvic bones into a balanced whole.
The pelvis is uniquely positioned as a major player in good posture, positioning, and proprioception. It is important for both weight bearing and shock-dispersion. The pelvis is made up of three bones (sacrum, and two ilium bones), which together create a container for the digestive and reproductive organs, plus a large nerve plexus, the enteric brain. It is with this brain that we sense our gut feelings, knowing deep within us when we are safe, or when there is danger. All the forces of gravity called the cardinal body planes (sagittal, transverse, frontal) merge within the pelvic basin informing and shaping our very organism.
The center bone, the sacrum, is literally a keystone and just like the keystone of an arched bridge, the sacrum does not directly bear weight, but rather transfers weight from one spine into two legs. The sacrum and coccyx make up one end of the primitive midline and reflect a dynamic interplay between the cranium (top) and the sacrum (bottom) of our core. In his book An Introduction To Craniosacral Therapy, Don Cohen expresses the complexity of the sacral area when he writes “The craniosacral membrane contains the brain’s fluid milieu… it acts as a pump mechanism in conjunction with the cranial rhythmic impulse in the cerebrospinal fluid.” The expression of central spinal fluid deep within our midline is what provides proprioceptive feedback, which continuously informs us in time and space.
The two ilium bones surrounding the sacrum complete the pelvis. The sacrum, a floating bone and part of the midline, is flanked by the two ilium bones, which creates what is aptly called the basin of human civilization. Each one of us intimately knows the inner core of a woman’s body having grown in utero held within the cradle of her pelvis. The spiral navel, our first lay-line to earth, is front and center in the pelvis. Skeletal, muscular and proprioceptive coherency depends upon all three bones functioning as one harmonious container.
Trauma such as accidents, surgery, and sexual abuse disrupt pelvic integrity calling upon the iliopsoas to substitute for ligament support and proprioceptive communication. Both the psoas and iliacus muscles end up compensating in an attempt to maintain integrity within the core. Overcompensating for loss of ligament integrity, this juicy, responsive, tissue dries and shrinks over time causing a whole host of other issues: leg discrepancies, digestive ailments, groin and hip pain, menstrual cramps, and sciatica to name just a few. For example, when there is hyper-flexibility on one side of the SI joints, the same side will manifest a constricted iliacus and a tight, achy hip socket. The iliacus, a fan shaped muscle arising from the lesser trocanter of the femur and lining the anterior wall of the ilium, makes up one half of the ilio-psoas complex. This muscle’s full expression supports organ functioning, sexual expression, and pelvic depth. However, when compensating, the iliacus constricts in its attempt to maintain a balance. When the ilium is acting independently from the rest of the basin there is actually a disruption in weight distribution throughout the entire skeletal system. Becoming aware of the iliacus and encouraging its full expression is one important step in maintaining pelvic balance, especially in forward bends; however, addressing the real dysfunction is strategic in resolving the loss of pelvic integrity.
The abdominals play an important, although a small role, in regaining pelvic integrity. When the abdominals are overly focused on, the tendency is to mask rather than solve pelvic dysfunction. It takes igniting a deeper level of support via the skeletal and proprioceptive systems for true balance to be regained or discovered. Differentiating each layer of movement such as articulating abdominal strength above the deeper supple psoas fosters important proprioception.
Muscle health is one aspect to focus on. Developing the back line of the musculature (hamstrings, glutes, erector spinaes, etc) develops important neurology. Releasing tension in the front line, especially the hip flexors, eliminates drag on the pelvis from overdeveloped quads. Balancing the abductors and adductors can be vital for the articulation of the hip sockets (while not engaging the psoas) as a hip flexor promotes arterial health within the socket. Furthermore, gaining functional tone in the outward rotators support a supple psoas and iliacus. Igniting these tiny intrinsic muscles which tone when the iliopsoas is free and flowing, is important for a deep level of pelvic functioning.
However, it is paramount to also stabilize the pelvic basin by reestablishing integrity in the actual ligaments. The best way I know how to achieve this is by maintaining good positioning. For me this entails always beginning a movement from a relaxed, available psoas, and balanced skeletal alignment (neutral spine). In every exploration I begin with the pelvis. Literally moving from the core, I ask myself the question “where am I or where is my pelvis?” In other words, I do not place my feet or hands and then adjust the pelvis, rather I begin with a centered pelvis and then find the feet or hands. I do not allow the pelvis to torque, twist, dip, or engage one ileum without the other. If I cannot maintain good pelvic alignment in an exploration, I use support, limit my range or change the exploration so I stay within my core. Maintaining core alignment, a supple juicy psoas, fanned open iliacus, and pelvic integrity provides an incredible sense of wellbeing and a delicious sense of deep inner knowing as I sense from the inside out the eternal flow of energetic conversation between heaven and earth.
About the Author: Liz Koch is an international somatic educator, and creator of Core Awareness TM focusing on awareness for developing human potential. With thirty years experience working with and specializing in the iliopsoas, she is recognized in the somatic, bodywork and fitness professions as an authority on the core muscle. Liz is the author of The Psoas Book, Unraveling Scoliosis CD, Core Awareness; Enhancing Yoga, Pilates, Exercise & Dance, and The Psoas & Back Pain CD. Please visit www.coreawareness.com for workshop information and to join her quarterly newsletter.
Tags: liz koch