Addressing Anterior Pelvic Tilt
Updated: Oct 28, 2018
Anterior pelvic tilt (APT) is a condition effecting millions of people today and is the postural equivalent of the plague. APT is the forward tilt of your hips that presents with excess curvature in your low back and forward head posture.
Those with APT have stiff, overactive quadriceps, tight hamstrings, weak abdominal muscles and a sore lower back.
Addressing APT is important for all those experiencing these symptoms.
Let's start with the core:
Anti-extension exercises promoting posterior tilt of the pelvis are great for neutralizing a forward tilted pelvis.
Both the TRX Fallout and the Rack Deadbug force you to tighten your anterior core to avoid going into hyperextension (excess lower back curve). The key in achieving the desired result with these exercises is avoiding letting your ribs flare open and your hips to tilt forward.
Then comes the glutes:
Your glutes are some of the strongest muscles in your body and not enough people are using them effectively. They help extend the hip and posteriorly tilt the pelvis. Try these drills to help get them fired up:
The key with these is to avoid bad postural habits. Keep your ribs pushed down, press through your heels and only push up as high as you can keep this positioning.
For clamshells, keep you shoulders and hips stacked to avoid letting your hip flexors do any of the work.
For the hamstrings:
All three muscles of the hamstring attach to the lower, rear part of the pelvis (ischial tuberosity). In those with APT, the hamstring is being passively pulled upwards when the quads become overly active. Ever wonder why after a long day of standing your hamstrings are painfully tight? Having tight hamstrings means you need to stretch them, right? A good foam roll and touching your toes makes everything better... but not really. Stretching hamstrings pulled taut by APT is treating a symptom, NOT the cause. Too much stretching without addressing the real issue can actually make your tilt worse! The solution? Strengthening your hamstrings while addressing the other compounding problems will work together to pull your pelvis back to proper position.
For your quadriceps:
This is a great drill to incorporate all of the areas concerning APT. Tighten your core, squeeze your glute and feel a great stretch down the front of your down leg, stretching both your quad and your hip flexor.
Consistency is key. Make these a part of your daily stretch and activity routine and feel your lower back pain start to disappear!