The anterior pelvic tilt is when the pelvis tilts forward which creates a curve in the lower back. Fortunately, there are a few effective exercises you can perform in order to fix it.
An anterior pelvic tilt results from a misaligned posture. Poor posture can cause big problems for the body including:
- Heart function
- Neck pain
- Varicose veins
What is anterior pelvic tilt?
An anterior pelvic tilt is when the pelvis tilts forward which creates a curve in the lower back. This is a problem because the pelvis will help you walk, run, and helps you maintain a proper posture.
This sort of tilt happens when you sit down for long periods of time without any exercise or stretching to counteract the sitting effects. Often the muscles in front of your pelvis and thighs are tight and your glutes and abdominal muscles are weak. This can cause:
- Low back pain
- Hip and knee pain
- Bad posture
Some of these symptoms can also be the result of other conditions. There are some exercises that can be performed at home to help the pelvis return to its original state.
The following muscles are weakened with a pelvic tilt:
- Rectus abdominis
- External obliques
The following muscles are tight and stiff:
- Rectus femoris
- Tensor fascia latae
- Erector spinae
How do you know if you have an anterior pelvic tilt?
You can perform a simple exercise to see if you have an anterior pelvic tilt. Start by sitting on the edge of a table and lie back so that the legs hang off the table from the knee. Pull one of your legs towards you, bend the leg, and pull the knee in towards the chest. Do this with the other leg.
If your pelvis is aligned, the resting leg will touch the table when you bend the other leg. If you need to extend the leg to a straight position or you need to rotate your leg and your thigh muscles at the front are tight, then this a sign you have a tilted pelvis.
Half kneeling hip flexor stretch
This type of stretch will help increase hip flexibility and correct pelvic
- Begin by squatting on the floor, step the left leg out in front of you whilst the right knee is resting on the floor ideally on a mat. If it’s uncomfortable you can place a towel under the right knee. Your left leg should be at a 90-degree angle
- Tighten your glutes and abdominal muscles by bringing your pelvis forward
- From the right leg, lean forward until you feel the tension in the hip and the inner right leg thigh.
- Hold this for thirty seconds, release it and then repeat for at least five times.
- Repeat this on the other leg.
Just a note, when you undertake this stretch there should be no tension in the front thigh and the stretch should not hurt but there should be some tension. The pelvis should remain tilted throughout the exercise.
This type of exercise will strengthen your hamstrings and your gluteus muscles
- To being, start by lying on the floor with your legs bent and your feet hip-distance apart and flat on the floor.
- Your arms should be by your side
- As you push your heels into the floor, gently lift your pelvis up off the floor so that your upper body and thighs form a straight line.
- Hold this position for two seconds and release
- Repeat this eight to twelve times. When you undertake the position, tighten the gluteus and abdominal muscles.
Kneeling leg life with a backstretch
This exercise will tighten the abdominals, stretch your back and gluteus muscles
- To start, begin on your hands and knees
- Your hands should be shoulder-width apart and be under the shoulders.
- Your knees should be under your hips
- Your back should be parallel to the floor and your pelvis should be neutral
- Inhale and pull your button in up to the spine and arch the back
- Exhale, and bring the spine back to a neutral position
- Extend your leg back and lift it so your leg and body are aligned.
- Hold this position for five seconds and repeat this ten times
- Repeat with the other leg
This position which is very popular in yoga is a full-body exercise, which will target abdominal muscles.
- To begin, start on your hands and knees
- The palms of the hands should be flat on the floor under your shoulders
- Move into a pushup position by bringing your feet back and engage the abdominals. To engage the abdominals, breathe in and hold in the stomach.
- The weight distribution on your feet should be on the toes
- Hold the pose, working up to sixty seconds