One of the most fascinating lessons I ever learned came from a course taught by a Louisiana native. He opened by describing how to wrestle an alligator—not exactly what I expected in a physical therapy context. But as he unpacked the metaphor, it turned out to be a great analogy for human movement and performance.
Here’s how it goes: When wrestling an alligator, you want to jump on its back, grab its snout, and make it arch and extend. Why? Because when the alligator arches, it can’t do its death roll. And if you get caught in that roll, it’s game over.
What does this have to do with physical therapy? As human beings, we’re surprisingly similar to the alligator in this regard. When we arch and extend excessively through our spine, we lose the ability to rotate effectively. This limitation has huge implications for activities that require rotation, such as golf, baseball, tennis, running, and even walking. Rotation is a foundational movement pattern that keeps us functional, efficient, and injury-free.
Avoiding the Alligator Trap
So, how do we avoid becoming the human equivalent of an alligator? It all starts with understanding how to stack our ribcage and pelvis properly.
Imagine a snowman with three balls stacked on top of each other:
- Top ball: Your head
- Middle ball: Your ribcage
- Bottom ball: Your pelvis
For optimal movement, these three “balls” need to be aligned. When your ribcage and pelvis are stacked, your spine has the freedom to move in all directions—rotation, side bending, and flexion/extension. This alignment also allows you to build strength in functional positions, which has the greatest carryover to sports and everyday activities.
Practical Application: The Role of Load Placement
One key way we apply this concept in physical therapy and training is by being mindful of where the load or weight is placed relative to the body. Let’s take the squat as an example.
The traditional barbell back squat—where the barbell rests behind your head on your shoulders—often pushes the body into an arched and extended position. This makes it difficult to maintain a stacked posture, limiting your rotational capacity and potentially leading to back discomfort.
Instead, we recommend exercises where the load is placed more in front of the body. Two great options include:
- Goblet Squat: Holding a kettlebell in front of your chest helps keep your ribcage and pelvis stacked.
- Safety Bar Squat: A safety bar shifts the weight slightly forward, promoting better alignment.
A good indicator that you’re doing these exercises correctly is feeling your abs engage rather than your lower back. This feedback ensures you’re maintaining a stacked position and avoiding the “alligator trap.”
How Physical Therapy Can Help
If you’re experiencing pain, struggling with movement, or simply looking to optimize your training, physical therapy can provide tailored solutions. At Cohen Health and Performance, we ensure that your programming carries over to the activities that matter most to you. Whether you’re a golfer, runner, tennis player, or just someone who wants to move better, we’re here to help.
Don’t let poor movement patterns hold you back. Contact us today to take the first step toward pain-free, efficient movement—and remember, don’t be an alligator!