How To Correct Anterior Pelvic Tilt: 9 Easy Stretches And Exercises -

How To correct Anterior Pelvic Tilt

The occurrence of Anterior Pelvic Tilt has become more prevalent due to our modern lifestyle. The causes and effects have been discussed in our previous know it all article on APT.

The Anterior Pelvic Tilt: The Gift of The Modern Lifestyle!

The good news is that there are a variety of stretches and strengthening exercises that you can do to correct your pelvic positioning and regain a pain-free, neutral pelvic alignment.

Perform them in accordance with your capabilities and then build up over a period of time.

Kneeling Quadriceps Stretch

In a person with anterior pelvic tilt, the muscles in the quadriceps group are overactive and tight. Trying to lengthen these muscles will prevent them from pulling on the pelvis. Performing this stretch will also lengthen the hip flexors.

To do a kneeling quadriceps stretch, a person should:

Kneel on the ground.

Bring the left leg forward, bending the knee and planting the left foot on the floor.

The front thigh should be parallel to the floor and at 90 degrees to the shin.

Squeeze the buttocks muscles and push the pelvis forward.

Hold for 30 seconds then repeat on the other side. Do 3 sets.

To target the hip flexors more, lean further into the stretch. It is essential to try to tuck in the pelvis.

A person will mainly feel this stretch in the quadriceps muscles and the hip flexors.

Must Read: 4 Easy YOGA Poses Anyone Can Do!

Standing Quadriceps Stretch

This is another quadriceps stretch that will also target the hip flexors.

To perform this stretch, a person should:

Stand up straight, bend the left knee, and hold the foot or ankle from behind.

Pull the ankle toward the buttocks as far as possible without causing discomfort.

Squeeze the buttocks and abdominals, tucking in the pelvis.

Hold for 30 seconds and repeat on the other side. Perform 3 sets on each side.

Thinking about pushing the knee toward the floor can help a person feel the stretch more intensely.

Mission Weight-Loss: Not So Impossible

Squats

This exercise strengthens the gluteus group. It is essential to focus on squeezing the buttocks when standing.

To perform squat, a person should:

Standing straight with feet hip-width apart, point the toes forward.

Lower the body into a sitting position, pushing the buttocks backward and keeping the torso tall.

Aim for the thighs to be parallel to the floor.

Squeezing the buttocks, push up to a standing position with the pelvis slightly tucked.

Repeat 12–15 times for 3 sets.

Plank

This exercise will improve core strength. The abdominals must remain tight and squeezed in toward the spine. Clenching the buttocks will also help stabilize the body.

To perform plank, a person should:

Start on all fours then extend the legs straight back, using the toes to support their weight.

Rest the remaining body weight on the elbows and forearms. The body should now be in one long line.

The hips should not be higher or lower than the shoulders.

To hold the plank correctly, squeeze the buttocks and the abdominals. Tucking the pelvis slightly may help engage the abdominals.

Hold for 30–60 seconds. Aim for 3 sets.

Must Read: What is Health Really?

Bridge

This exercise will improve gluteus and abdominal strength while disengaging the hip flexors.

To do a bridge, a person should:

Lie on the back with the knees bent and feet flat on the floor, hip-width apart.

Squeeze the buttocks and tuck the pelvis toward the ceiling.

Roll upward until the back is off the ground. The shoulders should now be supporting the body weight.

Hold for 5 seconds while focusing on squeezing the buttocks.

Rollback down slowly, concentrating on letting each vertebra touch the floor in turn until the back is flat on the floor again.

Repeat 12–15 times. Build up to 3 sets.

Also Read: Making The Most Of Your Home Workout- Getting Started!

Abdominal Curl

Abdominal curls or crunches work the rectus abdominis. The movement does not need to be significant, but it is crucial to activate the muscles in the correct position.

An abdominal curl involves the following series of movements:

Lie on the back with the knees bent and feet flat on the floor, hip-width apart.

Put the hands behind the head, keeping the elbows wide.

Slide the ribs toward the pelvis while concentrating on squeezing the abdominal muscles.

The shoulders and head will lift naturally with this movement.

Let the eyes focus on the knees to keep the head in a safe position.

Lower back down to the start position.

Repeat 12–15 times. Build up to 3 sets.

Caution: Proceed cautiously if you have back issues and follow proper form.

Superman Stretch

This exercise is called the “superman” because it looks like a superhero in flight. It can help strengthen your lower back and gluteus maximus muscles connected to your pelvis.

To do a Superman stretch, a person should:

Lie on the floor on your stomach and stretch your arms out in front of you.

Lift your chest off the floor and try to hold that position for 30 seconds. Then lower.

Repeat this for 3 sets with a 10-second break in between.

Caution: If you have a bad back, it’s best to skip this exercise. You also may want to lay a towel or a mat down on the floor to make this exercise more comfortable.

Also Read: Walking To Fitness

Leg Raises

Leg raises are a simple exercise you can do to strengthen your core, which gives your body the ability to stand up straighter. You can also practice crunches in place of leg raises to build your core.

To do leg raises, a person should:

Lie flat on the floor with your legs straight. Slowly raise your legs as high as you can without allowing your lower back to arch off the floor.

Slowly lower them back down. Keep your arms flat right next to your body.

Try not to move any part of your body except for your legs. This is how you will develop your core muscles because your abdomen is doing all the work.

Perform 3 sets of 10-15 repetitions.

Caution: There is little risk when performing this exercise. It’s more difficult to pull a muscle in a leg raise than it is with the other posterior tilt exercises mentioned. If it’s painful keeping your legs straight when raising them, keep them at a slight bend instead

Leg Lunges

Lunges build up your glutes, quads, and hamstrings. Strong leg muscles can help correct a posterior-anterior lift by preventing any one muscle from dominating.

To do a leg lunges, a person should:

Stand with feet together and step your right leg out in front of you.

Bend the right leg at a 90-degree angle. Your other knee should touch the floor with your right leg still at a 90-degree angle. A mirror can help you check your position. Push off your right foot to return to the starting position.

Step forward with your left leg and form a 90-degree angle to touch your right knee to the floor.

Repeat for 3 sets of 10–15 lunges for each side.

Caution: Do not bend your knees past your toes, which can hurt your knees. If you have bad knees, you may want to skip lunges and work on the other leg exercises instead.

Read: Our Most Liked Article On Workout For A Flat Belly

How To Correct Anterior Pelvic Tilt: Some Additional Tips

Other ways that a person can help correct an anterior pelvic tilt include:

using a standing desk at work
getting up often and stretching if sitting for extended periods
avoiding wearing high heels
walking

The Bottom Line

Movement is essential to keeping yourself healthy. A sedentary lifestyle with little movement can increase your risk of back pain, poor posture, and more. Incorporating these simple stretching and strengthening exercises into your daily routine can help your body move better, stand taller, and support itself.

Correcting your pelvic positioning will not only aesthetically look more pleasing, but it will also help to minimize any back and lower extremity pain you may be suffering from.