Anterior Pelvic Tilt
We’ve been talking the last few weeks about how to take care of the hip area and lower back. Want to hit on a few exercises today to help fix ANTERIOR PELVIC TILT.
Before we get rolling, let me explain what anterior pelvic tilt is. It’s when your pelvis ends up tilting forward (or anterior – look at photo).
When this happens, it ends up changing the position of your pelvis, hip and lower back. It also changes location of your head position, curve of the spine and can even lead to knee and ankle problems. This change in the position can cause you to end up having more stress on your hip, back and knee which increases the risk of injury and pain.
Three Stretches to Help You Live Pain Free and Correct Anterior Pelvic Tilt
#1 – 90/90 Hip Flexor Stretch
On a mat, kneel down with the front leg up, with the knee at 90 degrees, the back leg is on the ground, but also bent at 90 degrees. Make sure to tightening up the abdominal area. Then move your hips forward, maintaining shoulders back. You are looking for a stretch in front of the hip.
You will feel the stretch in the front of your hip and the thigh. You are looking for a light stretch. You are not trying to rip the muscle apart. Hold that for about 20 to 30 seconds going twice on each side, first the right leg, then the left. Alternating back and forth for the two sets.
#2 – Side Lying Quad Stretch
Lying on you side, reach back and grab the foot of the top leg with the same arm as the leg you are bending. As you grab the foot, bring the heel towards the butt. The key here is not to just PULL THE HEEL TO THE BUTT, but bring the thigh back a little bit in order to intensify the stretch in the front of the thigh and the front of the hip. Think – PULL THE HEEL AWAY FROM THE BUTT 6-8 INCHES. You are looking at holding for 20 seconds a light stretch and you will do it twice on each side alternating – Right Leg, then roll to other side and do Left Leg.
Repeat.
#3 – Deep Squat Stretch
Stand up tall with a wider stance then shoulder width. From that position, squat down with hips below the knees. In the bottom position, place the elbows between the knees and then push the knees out with the elbows. You are looking for a stretch in the inner thigh and hips.
This position and pressure will end up changing the position in the lower back and in the pelvis from a anterior tilt to a posterior tilt. Doing just like the other ones, 20 to 30 second hold, twice.
