Walking is a fundamental human activity that we often take for granted. While it is something we do every day without thinking about it, walking is actually a complex process that relies on precise coordination between our muscles, joints and posture.
As we walk, we place our weight on the right foot (the anchor) rotate our upper body to the left (the swivel), and follow through with the left foot. We then shift our weight to the left foot (the anchor), rotating our upper body to the right (the swivel), and stepping forward with the right foot. This cycle repeats with each step, moving us forward. However, postural asymmetries, like the Left AIC (Anterior Interior Chain) pattern, can disrupt this balance and affect how efficiently and comfortably we walk.
In this post, we will explore the Left AIC pattern in detail, focusing on how it impacts movement and posture and how we can address its effects through targeted exercises, breathing techniques, and corrective strategies.
What is the Left AIC Pattern?
The Left AIC pattern occurs when the left hemipelvis rotates forward relative to the right, a position held in place by an overactive chain of muscles. This anterior rotation of the pelvis causes the entire pelvic region, including the sacrum and lower spine, to shift to the right. To compensate for this, the thoracic spine counter-rotates back to the left, allowing the body to remain oriented forward. This results in a right orientation with a left counter-rotation, as outlined by the Postural Restoration Institute.
The challenge with the Left AIC pattern is while the ribcage and neck counter-rotate to the left (referred to as the right BC pattern), the body’s centre of mass remains oriented to the right. This means that any leftward rotation occurring at the ribcage and neck happens while the body’s centre of mass is still to the right.
Although the torso attempts to shift leftward through counter-rotation, this movement is restricted by the Left AIC pattern, which prevents a full leftward shift. As a result, the pelvis and lower spine stay “stuck” to the right, and individuals can become trapped in a state of right-legged “anchor and swivel” muscle activity.
Muscles Involved in the Left AIC Pattern
The muscles responsible for the Left AIC pattern are collectively known as the Anterior-Interior Chain.
These muscles include the left diaphragm, iliacus, psoas, rectus femoris, tensor fasciae latae (TFL), and biceps femoris.
The first five muscles are located on the front of the left leg and tend to be tight and overactive, maintaining the left hemipelvis in an anteriorly rotated position. In training terms, this results in hip flexion and an anterior pelvic tilt. To correct the Left AIC pattern, it’s essential to deactivate this chain of muscles and restore balance to the body.
The Impact on Movement and Potential Issues
The Left AIC pattern significantly impacts tri-planar movement, which involves movement in three planes of motion.
When the left hemipelvis does not fully move back, and the right pelvis does not fully move forward, the body compensates to maintain movement. Over time, these compensatory patterns can lead to imbalances and a breakdown of the body, causing pain.
As the body’s ability to compensate declines, movement quality decreases, leading to muscle and joint discomfort or tension. In more severe cases, these compensations can extend to the neck and head, resulting in neck pain, headaches, vestibular issues, and balance problems.
Treating & Managing The Left AIC Pattern
Addressing the Left AIC pattern requires a comprehensive approach that involves awareness, targeted exercises, and lifestyle adjustments. These include:
- Breathing techniques, such as the “Breathing with Balloons” method, to activate the diaphragm and promote proper breathing mechanics.
- Targeted exercises, like the “90/90 Hip Lift” and “Thoracic Spine Rotation,” to improve mobility and restore symmetrical movement patterns.
- Strength training to enhance core stability and support balanced muscle activation.
- Incorporating yoga or Pilates into your fitness routine can improve flexibility, posture, and overall movement efficiency.
- Lifestyle adjustments such as ergonomic changes, proper posture awareness, and regular stretching to maintain a healthy movement pattern throughout the day.
Key Takeaways
Consistency and patience are crucial in overcoming the Left AIC pattern. Working with an exercise physiologist or movement specialist can provide personalised guidance and ensure that exercises are performed correctly.
By taking a proactive and comprehensive approach, individuals can not only mitigate the effects of the Left AIC pattern but also improve their overall quality of life. Understanding and correcting postural asymmetries like the Left AIC pattern is a vital step toward achieving optimal movement and health.
Ready to take control of your movement and well-being? Our experienced exercise physiologists are here to help you with tailored solutions to address the Left AIC pattern and improve your health. Reach out today to learn how we can support your journey to better movement.
