5 Exercise to fix the anterior pelvic tilt
Nutritional Advice for a Fit and Healthy Lifestyle
In this article, I want to go over a few of the exercises you can use to fix the anterior pelvic tilt. The anterior pelvic tilt is when your pelvis is tilted forward,
and it causes your bum to stick out. You see this poses a lot in people who sit at their desk all day—the longer they’ve been sitting, the worse their posture gets.
At first, this might not seem like a big deal, but if you keep sitting all day every day, it can put a strain on your back and lower body, causing pain and discomfort that could otherwise be avoided.
Luckily, there’s an easy fix: just do these simple exercises a couple of times throughout the day to help reset your posture. It doesn’t take long at all: just enough time for a nice little break from work!
1) Kneeling Hip Flexor Stretch
Kneeling Hip Flexor Stretch anterior pelvic tilt:
• Begin in a kneeling position with the right knee bent and the left leg extended behind the body.
• Keeping the hips squared, gently lunge forward until you feel a stretch in the front of your left hip.
• Hold for 30 seconds. Repeat on the opposite side.
2) Cobra Pose
Step 1: Lie on your stomach, legs together, forehead resting on the ground.
Step 2: Place your hands under your shoulders.
Step 3: Lift your head and shoulders off the floor, keeping the tops of your feet on the ground. Your elbows should be close to your body.
Step 4: Keep lifting until you feel a stretch in your lower back and abdomen (and maybe even in your chest). Don’t force yourself into a position that feels painful or uncomfortable.
Step 5: Hold for 30 seconds to one minute.
Step 6: To release, lower yourself back down onto the mat and rest for a few breaths.
3) Cat/Cow Pose
Cat/Cow pose is a great way to warm up your spine and stretch out the tension in your back.
From all fours, inhale as you press your hands into the floor, tip your tailbone toward the ceiling, and let your belly sink so that it’s lower than the rest of your torso.
Then exhale as you press into your hands and round your back, forcing the belly to lift toward the ceiling. Repeat 12 times.
4) Child’s Pose
A child’s pose is a simple, gentle way to stretch your back, hips, and legs. It’s also a great resting pose if you’ve been doing more intense yoga.
-Get down on all fours, knees directly beneath hips, and hands slightly in front of shoulders.
-Exhale as you bring your buttocks back toward your heels and rest the tops of your feet on the floor.
-Rest your torso between the thighs and extend your arms out in front of you on the floor with palms facing up.
-Stay in the child’s pose for about 1 minute (or longer if you’d like).
5) The Plank
The plank exercise is the best way to combat anterior pelvic tilt. The plank is a simple yet effective core strengthening exercise that targets both the anterior abdominal wall and the posterior chain, including the glutes and hamstrings.
To do a plank, start on your hands and knees on a flat surface (i.e., not a bed) with your wrists directly under your shoulders and your knees directly under your hips.
Sit back on your heels, then lift one foot at a time to transfer weight into your hands, keeping your legs as straight as possible. Engage your core by drawing in toward your spine, and maintain this position for one minute or less, holding yourself steady (don’t shake or shimmy!).
You should feel it mostly in the muscles of your core; if you start feeling it more in your arms, then lower yourself to your elbows. Switch sides after 30 seconds and repeat this process two to three times per day for maximum effectiveness.