Your pelvis helps you to walk, run and lift your weight off the ground. It also helps with correct posture.
Anterior pelvic tilt is when the pelvis rotates forward, forcing the spine to bend. This is usually due to sitting too long and not exercising and stretching enough to counteract the effects of sitting all day. If you have an anterior pelvic tilt, you may notice that the muscles in the front of your pelvis and thighs are tight and the muscles in the back are weak. Your gluteals and abdominal muscles may also be weak. All of these may lead to :
Low back pain
Pain in the hips and knees
Incorrect posture
Forced hip and knee rotation
Fortunately, there are exercises you can do at home to help your pelvis return to a pain-free neutral position.
How do you know you have an anterior pelvic tilt?
You can do a test to see if you have an anterior pelvic tilt:
1. Sit on the edge of a sturdy table.
2. Lie back on the table so that your legs hang down from the table to your knees.
3. Pull one of your legs towards you and place it under your knee, bending your leg until it rests against your chest.
4. Repeat with the other leg.
If your pelvis is correctly aligned, the back of your leg will touch the table as you rest when you get into this position.
If you need to stretch your resting leg or rotate your leg or hip to touch the table, the muscles in the front of your thigh are tight. This may be a sign of a tilted pelvis.
Half-kneeling hip flexor stretch
This exercise will help to relax the hip flexors and increase flexibility in the hips.
Place your left leg in front of you and lunge forward until your right knee hits the ground. If this is uncomfortable, place a towel under your knee. Your left leg should be at a 90 degree angle to your knee.
Tighten your glutes and abs to bring your pelvis forward.
Lean forward from the right leg until you feel tension in the hip flexors and inner thigh of the right leg
Hold for 30 seconds, relax and repeat 5 times.
Switch legs.
You should not feel any tension in the front of your thighs during this stretch. The stretch should not hurt, but you should feel a slight tension in your hips. Make sure your pelvis is slightly tilted throughout the stretch.
Arm bridge
This exercise will strengthen your hamstrings and gluteal muscles.
Lie flat on your back with your legs bent and your feet flat on the floor, hip-width apart, and your arms at your sides.
As you lift your pelvis off the floor, press your heels into the floor until your upper body and thighs form a straight line.
Hold for 2 seconds, lower slowly and repeat 8 to 12 times.
Make sure you tighten your glutes and abs in this position to maintain a correct bridge pose.
Bend knees and lift legs with back extension
This exercise helps to tighten the abdominal muscles and stretch the back and gluteus muscles.
Attached back stretches.
Place your hands apart on the floor at shoulder width. Align your hips with your knees.
Make sure your back is parallel to the floor so that your pelvis is in a neutral position.
Pull your belly button towards your spine and arch your back as you exhale.
Hold for 2 seconds, then return your spine to its normal position.
Straighten one leg back and lift until your thighs are at the same height as your body, so that your raised leg is aligned with your body. Keep the spine in a neutral position.
Hold this position for 5 seconds, lower your leg and repeat 10 times.
Switch legs.
This exercise will strengthen your abdominal and gluteal muscles and tone your back muscles.
Make sure you keep your extended leg in line with your body. Excessive arching of the back can lead to back pain.
Freehand squats
This is a full body exercise that helps to strengthen the glutes, hamstrings and quads etc.
Place your feet shoulder-width apart with your toes pointing forward.
Lower yourself into a seated position until your thighs are parallel to the floor. Make sure your abs are tight and your back remains neutral.
Push upwards into a standing position, tightening your gluteals and allowing your pelvis to move slightly forward.
Repeat 15 to 20 times.
As you squat, try not to let your knees go over your toes or rotate inwards and outwards. Keep your back neutral. Do not flatten the curve of your lower back or arch your back excessively. Squeeze your abdominal and gluteal muscles.
Look straight ahead and imagine that you will be sitting in a chair.
Pelvic tilt exercise
This exercise helps to strengthen the abdominal muscles and stretch the muscles of the lower back.
Lie with your back flat on the floor in a neutral position with your legs bent and your toes facing forward.
Pull your belly button towards your spine and push your pelvis upwards to the ceiling.
Tighten the gluteal and buttock muscles as you tilt your pelvis forward. Hold for 5 seconds.
Repeat for 5 sets of 20 repetitions.
This exercise will help your spine to be in the correct neutral position, so be sure to monitor your progress.
What should i look for in my daily routine for anterior pelvic tilt?
Sitting for long periods of time without adequate stretching and strengthening exercises can lead to an anterior pelvic tilt, resulting in excessive curvature of the spine. As well as affecting your posture, this condition can lead to back and hip pain. You can correct the forward tilt with exercise, stretching and massage.
If your job requires you to sit for long periods of time, be sure to do some simple stretching exercises or try taking a walk instead of taking a break after lunch.