How to Fix Anterior Pelvic Tilt (4 KEY EXERCISES)
Summary
TLDRThis script offers an in-depth guide on correcting anterior pelvic tilt through targeted exercises. It explains the concept using the 'bowl of water' analogy, highlighting the muscle imbalances causing the tilt. The video provides various stretches and strengthening exercises focusing on hip flexors, lower back muscles, core activation, and gluteal engagement to rebalance the muscles and realign the pelvis. It emphasizes the importance of proper form and pelvic positioning for effective results.
Takeaways
- 🧘♂️ Anterior pelvic tilt is a postural issue where the pelvis tilts forward, creating a pronounced arch in the lower back.
- 💧 The analogy of a bowl of water is used to describe the neutral position of the pelvis, with anterior pelvic tilt being like water spilling over the front of the bowl.
- 🔍 This tilt is often caused by muscle imbalances, with certain muscles being overactive and tight, while others are weak and lengthened.
- 🏋️♀️ Tight hip flexors and lower back muscles are commonly overactive, pulling the pelvis forward, while the glutes and hamstrings are weak and lengthened.
- 🤸♂️ Stretching exercises for hip flexors are crucial, including elevated hip flexor stretches with posterior pelvic tilt and contractions.
- 🦿 Strengthening exercises for the glutes and hamstrings are necessary to counteract the effects of anterior pelvic tilt and restore balance.
- 🧘♀️ Core activation exercises, such as dead bugs with controlled arm and leg movements, help teach the body to use the core muscles effectively.
- 🦵 Bridge exercises with proper pelvic positioning and engagement of the glutes and core can help strengthen the posterior chain and improve posture.
- 🏋️♂️ Eccentric strengthening exercises, like split squats with controlled pelvic positioning, can improve hip flexor mobility and strength.
- 🧘♂️ The importance of maintaining proper form during exercises to ensure that the targeted muscles are effectively engaged and stretched.
- 🔄 A combination of stretching, strengthening, and core activation exercises is essential for correcting anterior pelvic tilt and improving overall posture.
Q & A
What is anterior pelvic tilt?
-Anterior pelvic tilt is a postural misalignment where the pelvis tilts forward, creating a pronounced arch in the lower back. It often results from muscle imbalances, with certain muscles being overactive and tight, while others are weak and lengthened.
How does anterior pelvic tilt affect the body?
-Anterior pelvic tilt can lead to increased lumbar lordosis, a tendency to feel tightness in the lower back, and can also affect the functionality of the gluteal muscles, causing them not to work as effectively as they should.
What muscle groups are typically overactive in anterior pelvic tilt?
-The muscle groups that are often overactive in anterior pelvic tilt include the hip flexors and the muscles of the lower back, such as the erector spinae.
Which muscle groups are usually weak and lengthened in anterior pelvic tilt?
-In anterior pelvic tilt, the rectus abdominis and the gluteal muscles are typically weak and lengthened, as they are not effectively countering the pull of the overactive muscles.
Why is it important to address anterior pelvic tilt?
-Addressing anterior pelvic tilt is important for restoring muscular balance, improving posture, reducing lower back pain, and ensuring that muscles like the glutes can function properly.
What is one exercise to stretch the hip flexors for anterior pelvic tilt?
-One exercise to stretch the hip flexors is the front foot elevated hip flexor stretch, where you set the pelvic position by posteriorly tilting the pelvis, then shift forward to feel the stretch, and perform contractions to deepen the stretch.
How can you strengthen the lower back muscles to counter anterior pelvic tilt?
-Strengthening the lower back can be achieved through exercises like the dead bug, which involves extending one arm and the opposite leg while maintaining control of the lower back and core muscles.
What exercise can help activate and strengthen the gluteal muscles in the context of anterior pelvic tilt?
-The bridge exercise, performed with proper pelvic positioning and core activation, can help strengthen the gluteal muscles. It's important to hinge at the hips and hold the position without letting the lower back arch excessively.
How can you incorporate movement into the hip flexor stretch to increase its effectiveness?
-Incorporating movement into the hip flexor stretch can be done by performing a split squat with the pelvic position set, which adds an eccentric strengthening component to the stretch.
What is the importance of maintaining proper form during the exercises for anterior pelvic tilt?
-Maintaining proper form during the exercises is crucial to effectively target the intended muscle groups, prevent injury, and ensure that the exercises contribute to correcting the anterior pelvic tilt.
How can you ensure that the hamstrings are working effectively during the exercises for anterior pelvic tilt?
-To ensure the hamstrings are working effectively, exercises should be performed with a bent knee to force the hamstrings to engage, and with proper core and gluteal muscle activation to maintain the correct pelvic position.
Outlines
🧘 Understanding and Correcting Anterior Pelvic Tilt
This paragraph introduces the concept of anterior pelvic tilt, a common postural issue characterized by an excessive forward tilt of the pelvis. It likens the pelvis to a bowl of water to explain the tilt and its effects, such as increased lumbar curve and tension in the lower back muscles. The paragraph emphasizes the importance of addressing muscle imbalances, where certain muscles become overactive and tight, while others are weak and elongated. The goal is to stretch tight muscles like the hip flexors and lower back muscles, and strengthen weak muscles like the glutes and abdominals to restore balance and correct the tilt.
🤸♂️ Exercises for Stretching Hip Flexors and Lower Back
The second paragraph focuses on specific exercises to address the muscle imbalances contributing to anterior pelvic tilt. It describes stretches for the hip flexors, such as the elevated hip flexor stretch with a focus on setting the pelvic position and alternating between static and dynamic stretches. The paragraph also covers exercises for the rectus femoris and lower back muscles, including a split squat for eccentric strengthening and a side-to-side drop movement to stretch the lower back. These exercises aim to improve flexibility and re-educate the muscles to support a neutral pelvic position.
🏋️♀️ Strengthening Core and Lower Body for Postural Balance
This paragraph continues the theme of exercise-based correction by introducing core activation exercises that teach the body to use its core muscles more effectively. It describes a controlled arm and leg extension exercise to strengthen the core and maintain pelvic alignment. The paragraph also discusses the importance of glute and hamstring engagement, presenting exercises like the table top bridge and single-leg variations to activate and strengthen these muscles. The goal is to improve muscular balance around the hips and pelvis, helping the body hold the pelvis in a more neutral position and reduce the anterior tilt.
🦿 Advanced Techniques for Glute and Hamstring Engagement
The final paragraph delves into advanced techniques for glute and hamstring engagement, emphasizing the importance of maintaining proper pelvic positioning during exercises. It describes a modified bridge exercise with a bent knee to isolate and strengthen the hamstrings, as well as single-leg variations for increased challenge. The paragraph concludes by highlighting the overall goal of creating muscular balance and retraining the body to hold the pelvis in a neutral position, which will help to correct and prevent anterior pelvic tilt over time.
Mindmap
Keywords
💡Anterior Pelvic Tilt
💡Muscle Imbalance
💡Hip Flexors
💡Lower Back Muscles
💡Glutes
💡Hamstrings
💡Core Activation
💡Stretching
💡Strengthening
💡Eccentric Movement
💡Pelvic Positioning
Highlights
Anterior pelvic tilt is a common postural problem characterized by a forward tilt of the pelvis, causing a pronounced arch in the lower back.
The condition can be visualized by imagining a bowl of water, where an anterior tilt is like water spilling out the front.
Anterior pelvic tilt often results from muscle imbalances, with certain muscle groups being overactive and tight, while others are weak and elongated.
Hip flexors and lower back muscles are typically tight and overactive in anterior pelvic tilt, pulling the pelvis forward.
Muscles such as the rectus abdominis and glutes are often weak and elongated, contributing to the tilt.
Anterior pelvic tilt can prevent the glutes from functioning properly, affecting posture and movement.
Exercises are needed to stretch tight muscles and strengthen weak ones to correct the imbalance.
A front foot elevated hip flexor stretch is recommended to target tight hip flexors.
The stretch involves setting the pelvic position and engaging the core to maintain proper form.
An eccentric strengthening exercise like the split squat can help improve hip flexor mobility.
Lower back stretches are essential to alleviate tightness in the lumbar region.
Core activation exercises, like the dead bug variation, teach the body to use the core muscles effectively to control pelvic position.
Glute and hamstring exercises are crucial for strengthening and re-educating the muscles to support a neutral pelvic position.
A bridge exercise with proper pelvic positioning can effectively target the glutes and hamstrings.
Single-leg variations of exercises increase the challenge and help isolate the muscles for better targeting.
Consistent practice of these exercises can lead to a more balanced muscular structure around the hips and pelvis.
Over time, with the right exercises, the anterior pelvic tilt can be corrected and posture improved.
Transcripts
anterior pelvic tilt let's talk about
what it is but more importantly how you
can fix it with just a handful of simple
exercises so firstly let's talk about
the anterior pelvic tilt in as much as
what it is
if you can use a simple visualization of
a bowl of water picture that because
that really is the analogy i want to use
for our pelvis your pelvis hopefully in
a nice neutral position we'll be able to
contain that water without stopping the
water out front or out of the back now
as soon as we get this kind of muscle
imbalance that i'll talk about in a
second that causes an anterior pelvic
tilt the forward tilts off the pelvis
effectively creates this forward tilt of
that bone water when the water just
chips straight out the front of the bowl
this is where neutral will be here
forward tilted is here it creates this
big pronounced arch of the lower back
there's increased lumbar doses
and a lot of the time people feel a real
tendency to tie through their lower back
a real tendency to be typed through
muscles by their hamstrings as well
although their hamstrings aren't
actually shortened they're not
shortening and getting tight they're
being held long and under tension we'll
talk about that in a second
it already comes about through an
imbalance where we've got certain muscle
groups which are overactive and tight
chronically and other muscle groups
which are being held in a lengthy
position and weak and that naturally it
allows the pelvis just to get used to
sitting in this position now the problem
with it is it also stops
our glutes those important butt muscles
from being able to work as they should
we'll work on some exercises to fix that
in a second now what are those muscle
groups well
let's talk about it let's think about to
begin with we've got muscles that are
overly tight overactive and working too
hard all the time we've got our hip
flexors hidden muscles at the front
of the hip muscles like aliasing
stretches from morris if they get tight
they naturally pull on their attachments
at the front of the pelvis and pull the
pelvis forwards on the opposite side
we've got
those muscles of the lower back if you
think about muscles like portraits and
lauren here and here
if they start to get tight
then naturally they'll pull
almost up on the back of the pelvis so
the curls have been pulled down forwards
up and back naturally when they rotate
into this position
as we rotate into this position
we're going to find that the
muscles opposing those other muscle
grips which is mentioned so muscles like
our rectus abdominals our six feet
muscles are being held in a lengthened
position which they're not going to be
effective in
and at the same time if we think about
muscles around our hip and pelvis
we've got muscles like our hamstrings
we've got muscles off our glutes being
held again in a lengthened weak position
so to fix our anterior pelvic tilt we
need to stretch the muscles that are
being constantly over active and being
held tight and we need to strengthen and
better position the muscles that are
being
constantly under strain
under tension and held in a lengthy
position and therefore weak so we can
re-educate the whole imbalance that's
going on so let's get straight into that
so hip flexors to begin with they're one
of the muscles that we need to start to
work on in terms of stretching so those
who've been following the channel for a
while
you'll be familiar with this exercise uh
front foot elevated hip flexor stretch
hips frontal shoulders frontal
knee on could be a box could be a chair
it could be in this instance a bench
so the knees just about hit part or
slightly above
from here what i'm going to do is not
just lunge into our stretch but simply
before we even start to focus on finding
the stretch we're going to set pelvic
position so we posteriorly tilt squeeze
your butt draw your belly button in
for a lot of people straight away
they'll feel that stretch down the front
of the
front of the hip
now
if you're not feeling it we set the
position and then
we shift forwards
from there i'm gonna hold for 20 seconds
just a static stretch to start with but
we're not just leaving this in a static
stretch once we've done 20 seconds we're
then going to relax for a second
and then contract if i contract i mean
again squeeze your butt
draw your belly button relax
contract
one second on one second off one second
on one second off work through 20 of
those do that twice over on each side
and you will feel
that you've had a good stretch through
those deeper hip flexors particularly
muscles like your iliopsoas now
it's not just in your cells when it
comes to our hip flexors when you think
about vectors for marks in this position
yes we were working into hip extension
but the knee is straight
if we want to work on rex's femoris we
need to also flex the knees hip
extension knee flexion gets into rectus
femoris far far better
now from here the same thing applies
posterior tilting pelvis everything is
square front obviously alternatively the
camera you'd be front on
posterior tilt gentle shift forwards
feel it down the front of the thigh 20
second hold to start with and there we
go contract
relax
one
two
[Music]
three simply going second one
second off
feeling that every time you squeeze your
butt
every time you draw a belly button in
and those two things create that
posterior tilt
you momentarily feel that stretch
i really like adding movement into this
nice
simple little hip flexor stretch now if
that's part of your knees of course you
can also get into your pretty standard
little quad stretch here now again to
really focus on reps for us what we can
do
is make sure we're working towards hip
extension with this so we simply bend
the knee hit the standing leg push the
chest up and pull back
okay
very big difference between being here
and being here now before we move on
actually i want to show you one more way
of getting into correct femme and that's
telling me this is a lesson stretching
exercise
and more of an eccentric strengthening
exercise
love split squat
from here
guess what set in pelvic position so
squeeze him up draw your belly button
knowing slowly three
two
one
straight down
and up again
this split squat with the pelvic
position set
which will for your hip flexors tightly
right thin you're going to feel it down
in front of that rear thigh
very different to this
very different to allowing the lower
back to arch the pelvis tilt forwards be
strict with it
and you'll feel over time but those
eccentric movements will allow you
to find more and more and more mobility
through those hip flexors particularly
wrap them so i'll do three sets of 15 on
each side slow and controlled now
that deals with our hip flexors
opposite to that
if we think about our kind of cross that
we're talking about our tight tight
weak weak
we'll work on the tightness in the lower
back so down to the ground
shuffle across a bit so you can see me
better
here we go
we're going to just gently put our
elbows out and our hands out to our side
okay round about
keeping wrists around our shoulder
height
from there
knees
up to the sky so we're looking about 90
degrees
roughly
from there we're going to drop down to
one side
and then we're going to drop
down to the other side
of course the box is in the way
again
left to right
simply working through
20 reps
as you come down
you'll feel
once you're here nice stretch
through your lower back on the opposite
side
now
we can do that two or three times over
again depending on how that feels now
it's very simple in terms of the next
we're going to stay on the ground we're
going to switch from working on just
getting that gentle stretch from your
lower back
and instead start working on getting a
bit more of a core activation exercise
to help teach your body to use your core
better and strengthen your muscles in
the right position to control your
pelvis better and stop that anterior
tilt so in the same position here
i'm simply
going to
go arms straight up
knees in our hips so about 90 degrees
with me if i don't hit my to do it with
me
from here before you even move all i
want to do
is
press your lower back into the ground
you should be able to talk you're not
bracing you're staying in control as you
do this
from this position
we're simply
going to extend one arm
one leg
come back to the top
other arm other leg come back to the top
what we're doing here is we're creating
a longer lever as you let the armor leg
go
under control
which your body then has
to control if you're unable to control
this lengthening lever then what happens
is as you
get lower your lower back will start to
lift off the ground
it's your abdominals
that should be controlling
your lower back position your core
position
your pelvic position
and if you're able to control it
you won't feel the lift
now we'll work through 20 seconds to
begin with and over time we have 30
seconds 40 50
60. once you comfortably do a minute
that's where
we then look to start doing multiple
reps so you turn it down for 30 seconds
again and do perhaps three rounds or 30
seconds and then build that up within
three sets in one minute
but that makes sense now
the last
part of this
is you then starting to again focus on
your glutes
and your hamstrings now always we talk
about glutes and hamstrings and their
different functions etcetera in this
instance we need to do the same thing
with both of them we need to start
strengthening our glutes and teaching
our body how to be able to hold the
pelvis in our position
to properly use your joints so then we
talk about the table from the handshakes
we start out
heels in towards your butt what i don't
want you to do with a bridge
is simply jam your hips up in the air
feel that you're going as high as you
can
feel there's an arch in your back feel
that maybe i'm getting a bit of good
work done
but not really
instead what i want you to do
is heels in towards your back gently
lift your toes slightly off the ground
and then
think about the same kind of
positionings we'll be using with those
dead bugs
so tilt the pelvis
press the lower back into the ground
from there feel that as you draw your
core in naturally you start to squeeze
your blood muscles feel those blood
coming to engage then you simply hinge
at the hips you probably won't come as
high
but once you're at the top as far as you
can go without letting the lower back
take over that will just hold that for
10 seconds
i'm just going to do 10 seconds
holding
and then come down
i'm going to repeat that through 10
times over
so then again it's
gently tilt the lower back plate to the
ground draw bend bottom squeeze glutes
hinge at the hip
and again
squeeze
hold for ten times
once you've got that once you've done
ten times ten second holes and doing
that two or three times through is
pretty easy we can switch
and we can do that
to one leg
okay
from here
we can either go things behind or
fingers over the top of the knee either
spine
this
leg pray along this position helps the
posterior tilt the pelvis and hold the
pelvis in our position as we're going to
focus on the leg
that's grounded
so we come up
and we hold
we're going to hold again for 10 seconds
you know where we're going with this
10 second hold
feeling those glutes squeeze should be
feeling this in the hamstrings at this
point
okay the hamstrings by having such a
short position at the knee i.e by
pulling your heel into your butt
we're pretty much disadvantaging the
hamstrings and stopping them from being
able to take over just mechanically and
position their in
it's all about
glutes in this position pushing through
the heel
hips high
again 10 times 10 seconds hold on each
two or three times through
you should take a time to do that now if
we're talking hamstrings on the other
hand we do need to get into a position
where the hamstrings are the main muscle
we're going to work in this particular
an isolated glute sorry isolated bridge
type position so
we're going to get back into a position
where we can use our box or our um
in this instance bench
and we're going to work with a bent knee
but in the big scheme of things in
comparison to this quite a straight leg
okay i know that's a bit of a little
contradiction but what i mean is i don't
want this type of straight leg okay so
we're maintaining the bent knee
now
this is going to force our hamstrings to
work as soon as
we really start to cue in the drive down
the heel and it's almost like you're
going to try and flip the bench back on
top of yourself but before we do that i
want you to guess what
engage your core squeeze your glutes
posterior to the pelvis feel the lower
back engage into the ground
from there
like i said
pull the bench in towards you and the
harder you push those hamstrings
the more you'll feel
or hardly pull with those hamstrings the
more you'll feel your hips rise up into
the sky
pull pull pull the wall
10 seconds
and then
you'll come down
okay once you've done 10 times 10 second
holds with these
then of course
well do two
or three rounds or ten times ten seconds
with these but then of course you can
move into doing this single leg which is
quite a challenge trust me
okay so just do two of these and i'll
show you the single leg variety
and down
so single leg exactly the same idea
what we can do
is we can
again position the pelvis nicely by
creating this cradle
draw in
field ground squeezy glutes
again we're going to go in ten seconds
of this
you'll really feel this back of the
thigh feel those hamstrings working do
not allow your leg to suddenly stretch
and that if you haven't controlled the
knee
then
what you'll feel is that you
just drop back
and we don't want this is that sort of
doing much of your hamstrings at all the
knee bend really will put the emphasis
onto those hamstring muscles
okay again positioning everything don't
be feeling like you're overly arching
your back
that will start to deal with some of the
weakness
and some of the kind of strike
lengthening in terms of position for
those hamstrings i had to deal with over
time it will deal with the fact that
your body's not so used to holding
itself in this anteriorly tilted
position that your glutes again have
come forgotten how to work
and what you'll end up with is
and it's a situation where you're
creating a lot more muscular balance
around your hips and pelvis your body's
learning to hold the pelvis in a more
neutral position because we're no longer
tyson overactive titanium active these
are calming down
these are getting stronger
and that anterior tilt will be much
better under control and over time it'll
just disappear so
that is how you get rid of anterior
pelvic tilt if you want to know more
about how to use your glutes more
effectively how to retrain your glutes
if you've been told by a physio that
aren't working properly
from basic through to advanced i've got
a whole set of exercises for you in the
video right over here so check that out
next and i'll see you right over there
in our next video
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