Hands and knees is a great shape in which to explore this movement. If you were to ask most people to lift their chest forward and up in this position, they would happily comply, but as they lift their chest, their pelvis would also roll forward into an anterior tilt (their tailbone would tip toward the sky). If you were to then ask them to round their chest (upper and mid-back flexion), they would do so, but their pelvis would also roll backward into a posterior tilt. The same thing would happen if you asked them to move their pelvis instead of their rib cage - as they tilted their pelvis forward and back, their chest would also lift and round at the same time.
Do you see how this is a large, undiscriminiated movement pattern that is taking over what should be a smaller, more refined movement? Now moving the rib cage and pelvis simultaneously like this is not an inherently bad movement at all, but lacking the awareness that you move this way is not so great, nor is being denied the many other movement possibilities that you could be doing because you’re stuck moving in this one pattern all of the time.
Let’s now attempt to pique the interest of our “bored brain” by asking it to move our rib cage and pelvis in a way that is different from our habitual pattern. Come back onto your hands and knees. Do your best to embody a neutral spine and pelvis. Now try a very small movement of curling your tailbone just an inch toward the floor while your rib cage holds still (it will want to round, but try not to let it.) Then curl your tailbone back up toward the sky an inch. Continue this back-and-forth movement several times. With a bit of focused attention, are you able to stabilize your rib cage as you isolate this movement to just your pelvis? Don’t worry if it doesn’t happen right away - just keep playing with this movement until you feel some sort of change. Once you learn the motor control of moving your pelvis a small amount without the rib cage also jumping in, experiment with increasing the range until you can move the pelvis into a full posterior and anterior tilt without the rib cage also moving. Congratulations - you are changing your movement pattern, which is neuroplasticity in action!
Now let’s initiate the movement from the opposite direction. Come back to your neutral spine. Can you round your upper and mid-back into one inch of flexion without also moving the pelvis toward a tuck? Then lift your chest an inch toward extension without also lifting your tailbone toward the sky. As you become more skilled at this movement, slowly increase the range until you can move from full thoracic flexion to full thoracic extension while the pelvis holds still.
Once you’ve become a neuroplasticity master and have regained control of your rib cage and pelvis as separate entities, you might be interested in exploring your spinal movement and your brain-body connection in general more in-depthly in my recently-filmed online workshop Anatomy of the Spine for Increased Core Connection.
Working to change our movement blind spots requires slow, focused work that might seem “small” compared to the bigger movements that we’re used to in yoga and other movement systems. But an important takeaway message is that “small” does not mean “basic” when we’re dealing with human movement. Gaining control of our “smaller” movements is actually some of the most advanced movement work that we can do. And as much as we enjoy practicing the bigger movements that our bodies can do, these moves simply can’t offer us their fullest benefits unless we have a strong connection to our smaller movements as a foundation. The more we work on our motor control skills on and off the yoga mat, the more refined, graceful, and potentially pain-free our movements will become.
Related Post: Common Movement Blind Spot #2: The Shoulder Blade & Spine Connection
Related Post: A Biomechanics-Informed Response to Yoga Journal: We Do Not Need To Tuck Our Tail In Every Yoga Pose
Related Online Workshop: Anatomy of the Spine for Increased Core Connection