Anterior pelvic tilt
Your pelvis is essential for running, walking, and lifting weight off the ground. Proper posture is also aided by the pelvis.
An anterior pelvic tilt occurs when your pelvis rotates forward. This causes your spine to curve. This is often caused by prolonged sitting, which can lead to a lack of exercise or stretching. An anterior pelvic tilt can cause tightness in your pelvis and thighs. You may also notice weakness in your gluteus or abdominal muscles. This can lead to:
* Lower back pain
* Hip and knee pain
* Incorrect posture
* Forced hip and knee rotations
There are many exercises you can do at-home to get your pelvis back to pain-free neutral.
To determine if you have an anterior tilt, you can do the Thomas test.
1. Place your back on a solid table.
2. Place your back on the table, so that your legs are at the knee.
3. Holding one leg in front of you, pull the other under your knee. Bend your leg until it touches your chest.
4. Continue with the second leg.
When you are in this position, your pelvis should be aligned so that your back touches the table.
Your front thigh muscles may be tight if you have to extend your resting leg, rotate your hip or rotate your hip to touch the table. This is a sign of a tilted pelvis.
This exercise will relax your hip flexors, and increase hip flexibility.
Place your left leg in front of your right and extend your legs until your right knee touches the ground. If you feel uncomfortable, place a towel underneath your knee. If your left leg is not straight, place a towel under your knee.
* Move your pelvis forward and tighten your gluteus, abdominal, and rectus muscles.
* Stand straight up with your right leg and lean forward until you feel tension in your hip flexor or inner thigh.
* Hold the position for 30 seconds, then release and repeat 5 times.
* Change legs.
You should not feel tension in your front thigh while you are doing this stretch. Although the stretch should not hurt, you should feel some tension in your hips flexors. Ensure that your pelvis is slightly tilted during the entire stretch.
This exercise will help strengthen your hamstrings as well as your gluteus muscles.
* Lay flat on your back, with your legs bent. Your feet should be flat on the ground.
Keep your heels on the ground and lift your pelvis off the floor. Your upper body will form a straight line.
* Hold for two seconds, then slowly lower down and repeat the process 8-12 times.
To maintain a proper bridge alignment, make sure to tighten your gluteus muscles and abdominal muscles.
This exercise will tighten your abdominals, stretch your back, and strengthen your gluteus muscles.
* Get on your knees and hands.
* Spread your hands shoulder-width apart on the ground. Place your hips in alignment with your knees.
* Keep your back parallel to the ground, so that your pelvis is neutral.
* Inhale by bringing your belly button towards your spine.
* Hold the position for 2 seconds and then return to neutral.
Lift one leg forward and raise it to the same height as your body. This will align your leg and your body. Your spine should remain neutral.
* Keep this position for at least 5 seconds. Lower your leg and repeat the process up to 10 more times.
* Change legs.
This exercise will condition your back and strengthen your gluteus and abdominal muscles.
Keep your extended leg in line to your body. Back pain can be caused by bending your back too far.
This full-body exercise helps to strengthen the quadriceps muscles, gluteus muscles and hamstrings.
* Stand shoulder-width apart with your toes pointed forward.
* Begin to lower yourself to a sitting posture until your thighs meet the floor. Keep your abs tight, and your back neutral.
* Stand up and lift your pelvis forward.
* Repeat the process 15-20 times.
When you squat, make sure your knees don’t go over your toes. Your back should remain neutral. Your lower back should not be flattened or twisted. Get your gluteus and abdominal muscles to work.
Tip: Look straight ahead and imagine yourself sitting on a chair.
This exercise will strengthen your abdominal muscles and stretch your lower back.
* Place your back flat on the ground, with your legs bent, your toes in front.
* Bring your belly button towards your spine. Push your pelvis toward the ceiling.
* Keep your hip muscles and gluteus tightening while you tilt your pelvis forward. For 5 seconds, hold.
* Perform 5 sets of 20 repetitions.
This exercise will assist your spine in achieving the neutral position. Be sure to keep track of your progress.
An anterior pelvic tilt is a condition where your spine curves more than normal when you sit for a long time. This can be caused by sitting too long without stretching or strengthening exercises. This condition can affect your posture and cause hip and back pain. An anterior tilt can be corrected with exercise, stretching, and massage.
Sitting for long periods of time is not a good idea. You can also try walking instead of eating.
