An anterior pelvic tilt is when your pelvis is rotated forward, which forces your spine to curve. It’s often caused by excessive sitting without enough exercise and stretching to counteract the effects of sitting all day.
10 Minutes Daily Exercises to Fix “Anterior Pelvic Tilt”:
Learn How To Posterior Pelvic Tilt
Lying Pelvic Tilts
- Begin by simply lying on your back with knees flexed and pointed upwards. You’ll notice that there is a space between your lower back and the ground.
- Flatten your lower back as you push it towards the ground. At the same time, squeeze (and activate) your glutes. Be sure to tilt your pelvis to allow for this movement to happen. This action is called the posterior pelvic tilt.
- Then, go back to the starting position by relaxing your glutes. Tilt your hip in the upward direction. And move your back away from the ground. Doing so creates a space between your lower back and the ground.
- You are now in an anterior pelvic tilt.
Standing Pelvic Tilts
- Stand relaxed with your feet shoulder-width apart
- Then, squeeze the glutes to come into posterior pelvic tilt
Strengthen The Glutes And Abdominals
Bodyweight Hip Thrusts
- Begin by having your shoulder on the bench with your feet on the ground.
- Then, move your hips in the upward direction and towards the ceiling. Your shoulder blades should not leave the bench.
The next exercise focuses on strengthening the abdominal muscle group. This is the second half of those involved in tilting of the pelvis.
Stretching the Hip Flexors
- Get into a lunge position. Bend both knees at 90 degrees.
- Contract your abdominal muscles. You can do so by thinking about drawing your belly button towards your spine. Make sure to move your hips into the posterior pelvic tilt position. The goal of this is to feel a deep stretch in the hip flexors in your back leg. Many will find initially that this position already provides a sufficient amount of stretching.
- For a deeper stretch, maintain your position of posterior pelvic tilt and lean forward slightly while contracting your abdominal muscles.
- For an even deeper stretch, the trunk region (upper body) can be rotated in the opposite direction from your forward planted leg. These steps can be progressed to after a few sessions of more basic stretching. This is because they require greater comfort with stretch and postural stability.
- Repeat the same stretch with the other foot in front, making sure to focus on the posture. To avoid having to count or time, hold each side for about 10 deep breaths.
Rectus Femoris Stretch
- Plant your forward foot firmly on the ground. Bend your knees, with the back foot with contact to the ground at the knee (see picture below). For greater stability, support the back foot with a bench or couch.
- Contract your abdominal core. You can do so by drawing your belly button towards your spine. And moving your hips into posterior pelvic tilt position, which you are now familiar.
Laying Down Iliopsoas Stretch
- Sit on the edge of your bed. Your feet should hang off the edge of the bed and be flat on the ground. This is how you can prepare for the stretch.
- Lay on your back on the bed. Your feet should still hang over the edge. And possibly planted on the ground, depending on the height of the bed and length of your legs.
- Lift one leg off the ground and bend the knee.
- Move your thigh as close as possible to your chest. You can use both hands interlocked together and wrapped around this leg to keep it in place (close to the chest). The lifted leg will be stretching in the gluteal region and upper hamstring.
Implement This Into A Daily Corrective Routine
- Lying Pelvic Tilts: 1 set of 10 reps
- Standing Pelvic Tilts: 1 set of 10 reps
- Body-weight Hip Thrusts: 3 sets of 10+ reps
- RKC Plank: 2 sets of max holds
- Lunge Stretch: 2 sets of 30 second holds each leg
- Rectus Femoris Stretch: 2 sets of 30 second holds each leg
Benefits of doing 10 Minutes Daily Exercises:
- Better heart health.
- Boosted endurance.
- Lost weight.
- Stronger muscles.
- Improved abilities for the body to absorb insulin.
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