Easing Symptoms of Anterior Pelvic Tilt

If you feel like your hips or pelvis are out of alignment, you might have anterior pelvic tilt.  This condition is easier to develop than you think — especially if you sit the majority of the day.  Make an appointment with us to help determine if you do have an anterior pelvic tilt.  We can help you find relief in many ways.  The exercises in the article below are a great start.  They will give the area around your pelvis more strength and relief.

Six fixes for anterior pelvic tilt

By Jayne Leonard | Last reviewed Thu 11 May 2017

Reviewed by William Morrison, MD



Anterior pelvic tilt is a change in posture that happens when the front of the pelvis rotates forward, and the back of the pelvis rises.

Some research suggests that as many as 85 percent of men and 75 percent of women, who do not show any symptoms, have anterior pelvic tilt.

Anterior pelvic tilt is caused by excessive sitting or lack of physical activity.  It affects posture and the shape of the spine, and may lead to other symptoms.

Contents of this article:
1. Six fixes for anterior pelvic tilt
2. Causes
3. Symptoms

Six fixes for anterior pelvic tilt

In cases of anterior pelvic tilt, the pelvis can gradually be returned to a neutral position, using a variety of stretching and strengthening exercises.  These exercises include the following:

Squats

Squats strengthen the buttock muscles, hamstrings, and other leg muscles.

  1. Stand with the feet slightly wider than hip-width. Turn the toes slightly outward.
  2. Squeeze the stomach muscles, and keep the back in a neutral position.
  3. Breathe in. Lower the hips back and down, causing the knees to bend, until the thighs are parallel to the floor. The knees should not extend beyond the toes, and the heels should be firmly on the floor.
  4. Breathe out and slowly return to the starting position.
  5. Repeat 10 to 20 times.

Pelvic tilt

This exercise helps to strengthen the abdominal muscles.

  1. Lie on the floor, face upward, with knees bent.
  2. Squeeze the abdominal (stomach) muscles, so that the back is flat against the floor. Bend the pelvis slightly upward.
  3. Hold this position for up to 10 seconds.
  4. Repeat for five sets of 10 repetitions.

Kneeling rear leg raises

This exercise stretches the back and buttock muscles, while strengthening the stomach muscles.

  1. Begin on all fours on an exercise mat. The hands should be directly under the shoulders, and the knees directly under the hips. Weight should be evenly distributed between the hands and knees.
  2. Tighten the stomach muscles.
  3. Reach the right leg back in line with the body, keeping the toes pointed and the leg straight. Do not arch the back.
  4. Hold the leg in position for 5 seconds. Lower and repeat 10 times.
  5. Switch sides and repeat the above process with the alternate leg.

Kneeling hip flexor stretch

This stretch helps to loosen and lengthen tight hip flexor muscles.

  1. Kneel down on the left knee, ensuring that the right knee is directly over the right ankle.
  2. Place both hands on the right thigh for stability. Ensure the spine is tall and straight.
  3. Tighten the buttock and stomach muscles, and keep the pelvis in a neutral position.
  4. Lean forward into the right hip, ensuring the pelvis and back remain stable. There should be a stretch in the hip flexor and inner thigh.
  5. Hold this position for 30 seconds. Repeat five times, aiming to stretch a little more with each repetition.
  6. Switch sides and repeat the above process to stretch the other hip.

The glute bridge

This exercise targets the buttock muscles and the hamstrings.

  1. Lie on the floor, face upward, and knees bent.
  2. Place the feet hip-width apart.
  3. Squeeze the stomach muscles so that the back is flat against the floor. Keep the stomach muscles engaged throughout the exercise.
  4. Breathe out and lift the hips off the floor, so the upper body and thighs form a straight line.
  5. Breathe in and gently lower the body to the floor.
  6. Repeat 10 to 20 times.

The plank

The plank exercise helps to target the stomach muscles and back.

  1. Lie face down on an exercise mat.
  2. Place the hands on the mat, palms down. Keep the hands directly under the shoulders.
  3. Tighten the stomach muscles and the thigh muscles.
  4. Slowly lift the upper body and thighs off the ground, moving into a push-up position. Keep the body rigid and straight. Ensure the stomach muscles are engaged throughout the exercise.
  5. Hold the plank pose for as long as possible, working up to 60 seconds. Gently lower the body to the floor.

Prevention tips

The following tips may reduce the risk of anterior pelvic tilt.

  1.  Avoid sitting for prolonged periods of time. Those who have desk jobs, and other roles that require sitting for long periods, should take regular breaks that involve walking around or stretching.
  2.  Engage in regular physical activity. This should include both stretching and strengthening exercises.
  3.  Ensure proper posture, especially when sitting. A comfortable and healthful workspace with correctly positioned desk, screen, and seating is important.

Continue reading at: http://www.medicalnewstoday.com/articles/317379.php

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