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Posterior Chain Case Study & Self-Practice Program

Week 1


Notice that in this photo, there is almost no anterior rotation of the pelvis. This is due to the stiffness of the hamstrings. What you can and will very often see, is an increased curve in the thoracic spine in an attempt to reach the feet. This is what often occurs functionally in those with tight hamstrings.


The thorax increases range of movement to compensate. It can also become a postural habit. The lumbar spine also flexes, and because is lower down in the spine, is subject to greater load and greater shearing forces. The movement of the lumbar spine without pelvic on femoral rotation, as you read above and in the workshop, often creates lumbar pain and is described as lumbar dominance.

Clients with long arms and great mobility on the thoracic spine will often be able to reach their feet. This gives the appearance of flexibility. It is also why the traditional “sit and reach’ test is flawed. With very limited posterior leg flexibility one can still score very well in the flawed test of overall flexibility.

Week 2

Week 3

Week 4



Once your program is complete, please send us some photos of your progress!

Importantly, refer back to the workshop, or your Pilates teacher on how to integrate this new found range of movement into safer movement patterns in daily life.

Week 6

Week 5

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