Do you ever feel like your lower back curves excessively, causing your hips to tilt forward and your stomach to push out? This could be a sign of anterior pelvic tilt (APT).
APT is a postural dysfunction where the pelvis rotates forward, causing misalignment in the spine and surrounding muscles. It's often caused by tight hip flexors and weak core and glutes. Medically, the imbalance affects the lumbopelvic region, which includes the lower spine (lumbar vertebrae) and pelvis. This misalignment can involve the iliopsoas muscle (hip flexor), rectus abdominis (abs), and gluteus maximus (buttocks).
The good news is that APT is treatable! By strengthening weak muscles and stretching tight ones, you can improve your posture and alleviate any associated pain. This blog dives into eight exercises for anterior pelvic tilt. We'll also explore the causes of anterior pelvic shift in more detail and provide helpful tips for achieving proper pelvic alignment. Let's get started on the path to a stronger, healthier posture!
Table Of Contents
- 8 Exercises For Anterior Pelvic Tilt
- What Causes Anterior Pelvic Tilt?
- Which Muscles Are Weak In Anterior Pelvic Tilt?
- How Do You Self-Correct Anterior Pelvic Tilt?
- Expert’s Advice
- The Final Say
- FAQs
- References
8 Exercises For Anterior Pelvic Tilt
One of the best ways to approach the APT problem is by doing posture correction exercises for anterior pelvic tilt. Let’s have a look at these best exercises for anterior pelvic tilt:
1. Hip Flexor Stretch
This is a good lower back and hip pain exercise. Stretching tight hip flexors helps relieve tension and reduce anterior pelvic tilt, increasing hip flexibility and better supporting the body. This exercise for a tilted pelvis also helps reduce back pain by preventing excessive forward pelvic shift.
Target Muscles: Iliopsoas, Rectus Femoris
How to do this exercise for anterior pelvic tilt?
- Kneel on your right knee with your foot extended forward, creating a 90-degree angle.
- Keeping your back straight, push your hips forward slightly.
- Hold for 30 seconds, then switch sides.
2. Glute Bridges
This glute workout strengthens the gluteal muscles and hamstrings. It prevents anterior pelvic tilt by encouraging posterior pelvic tilt, increasing hip stability and core strength, and aiding overall lower body strength and conditioning.
Target Muscles: Gluteus Maximus, Hamstrings
How to do this exercise for anterior pelvic tilt?
- Keep your feet flat on the floor and lie on your back with your knees bent.
- Tighten your glutes and core, and bring your hips toward the ceiling.
- Hold the top for a few seconds before coming down.
- Do 3 sets of 15 repetitions.
3. Planks
Planks are a good pelvic tilt workout because they strengthen the core, help stabilise the pelvis, and support the central spine. This reinforces the abdominal and back area, crucial for maintaining good posture and reducing the risk of back pain.
Target Muscles: Core (Abdominals, Lower Back)
How to do this exercise for anterior pelvic tilt?
- Lie forward and support yourself on your forearms and toes, keeping your body in a straight line from head to heels.
- Start with basic and hold for 30-60 seconds.
- Do 3 sets.
4. Bird-Dogs
Increasing core and lower back strength supports proper pelvic alignment and improves coordination and balance by targeting the gluteal and back muscles, which are vital for correcting pelvic tilt.
Target Muscles: Lower Back, Core, Glutes.
How to do this exercise for anterior pelvic tilt?
- Start on all fours and bring your right arm forward and your left leg back, keeping both on the floor.
- Hold for a few seconds, then return to the starting position and switch sides.
- Do 3 sets of 10 repetitions per side.
Also Read: Top 3 Stretching Exercises For Lower Back Pain | ToneOpFit
5. Clamshells
Targeting the gluteus medius improves hip stability and reduces the tendency for the pelvis to tilt forward while strengthening the glutes enhances abdominal control and overall mobility.
Target Muscles: Gluteus Medius
How to do this exercise for anterior pelvic tilt?
- With your knees bent 90 degrees, lie on your side.
- Elevate your upper leg while maintaining a stable abdomen, keeping your feet together. Go back to where you were.
- Perform three sets of fifteen reps for each side.
6. Standing Quad Stretch
This relieves tension in the quadriceps muscles and can prevent anterior pelvic tilt, supporting muscle balance in the hips, increasing flexibility, and reducing stress on the back and pelvis.
Target Muscles: Quadriceps
How to do this exercise for anterior pelvic tilt?
- Stand on one leg (hold on to a wall for balance if necessary).
- Keep your knees together, and bring your other foot to your hip.
- Hold for 30 seconds on each side.
7. Dead Bugs
Strengthening the core is essential for maintaining proper pelvic alignment, improving the coordination between the upper and lower body, and assisting with overall body stability and balance.
Target Muscles: Core, Lower Abdominals
How to do this exercise for anterior pelvic tilt?
- Lying on your back, bend your knees to a 90-degree angle and extend your arms toward the ceiling.
- Maintaining your back straight, simultaneously descend your left leg and right arm to the floor.
- Go back to the beginning and exchange sides. Perform three sets of ten reps on each side.
8. Cat-Cow Stretch
Strengthening the spinal muscles relieves tension in the back and supports the central position of the abdomen, reducing discomfort caused by anterior pelvic tilt by improving the flexibility of the spine and pelvic muscles.
Target Muscles: Spine, Lower Back, Core
How to do this exercise for anterior pelvic tilt?
- Start on all fours. Bend your back (Cow Pose) and look, then arch your back (Cat Pose) and hold your chin.
- Repeat 10 times, alternating between positions.
Also Read: Get Insights Of The Best And Effective Exercises to Strengthen Quad Muscles
What Causes Anterior Pelvic Tilt?
Anterior pelvic tilt (APT) occurs when the pelvis tilts forward, causing greater curvature in the lower back. This condition is usually caused by muscle tension from prolonged sitting, poor posture, and lack of physical activity. Here are some causes to note:
| Prolonged Sitting | Sitting for long periods, especially in a slouched position, can tighten your hip flexors and weaken your glutes and hamstrings. This imbalance causes the pelvis to tilt forward. |
| Muscle Imbalances |
|
| Poor Posture | Regular poor posture, such as excessive arching of the back or leaning forward while standing, can cause muscle imbalances that lead to APT. |
| Lack of Core Strenght | A weak body cannot provide adequate support to the spine and pelvis, causing the pelvis to tilt forward. |
Also Read: Understanding Delayed Onset Muscle Soreness: 5 Causes And Treatment Options
Which Muscles Are Weak In Anterior Pelvic Tilt?
In anterior pelvic tilt (APT), several key muscle groups tend to be weak:
| Gluteus Maximus and Medius | This muscle is responsible for hip extension and stability. Weak gluteal muscles cannot compensate for the forward pull of the hip flexors, causing the pelvis to tilt forward. |
| Hamstrings | These muscles help with hip extension and knee flexion. When they are weak, they cannot adequately support the pelvis in maintaining a neutral position, furthering the anterior tilt. |
| Lower Abdominals | Abdominal muscles, including the transversus abdominis and rectus abdominis, are important for core stability. Weakness in these muscles reduces their ability to stabilise the pelvis and lower spine, exacerbating the tilt. |
| Obliques | The internal and external obliques help improve digestion. Weak obliques cause less stability, making it easier for the pelvis to tilt forward. |
How Do You Self-Correct Anterior Pelvic Tilt?
Anterior pelvic tilt (APT) therapy involves stretching tight muscles, strengthening weak muscles, and practising proper posture. Scientifically speaking, this treatment addresses the muscle imbalances that cause the pelvic floor to tilt. Start by stretching your hip flexors and back muscles, which are often tight during APT. Perform a hip flexor stretch by lunging forward with one leg while keeping your knee on the ground. This reduces abdominal pulling by activating the iliopsoas and rectus femoris muscles.
Lower back exercises such as Child's Pose can also help reduce tension in the erector spinae muscles. It is important to apply the right posture. When sitting, ensure your back is straight, your feet are flat on the floor, and your knees are at a 90-degree angle. Keep your weight balanced while standing to prevent your knees from locking. You can self-correct pelvic tilt and improve proper alignment and function by addressing muscle imbalances and postural habits.
Also Read: Top 10 Exercises For Ruptured Disc To Rehab With Fast Healing Tips!
Expert’s Advice
Anterior pelvic tilt is the forward tilt or rotation of the pelvis (including the hipbone and pubic bone). Internal pelvic tilt often occurs in people, causing the back to have an exaggerated arch and the hips to jut out. Tight hip flexors, weak gluteal muscles, and weak abdominal muscles can cause an imbalance of the muscles that pull the abdomen forward. This forward pelvic tilt can cause lower back, hips, and knee pain. APT exercises help maintain a healthy stomach. Following daily APT exercises like bridge pose, pelvic tilt, and squats can help you reduce the onset of APT and improve overall stability and posture.
Health Expert
Akshata Gandevikar
The Final Say
With these eight targeted exercises for anterior pelvic tilt and a commitment to stretching and strengthening key muscle groups, you can combat anterior pelvic tilt and achieve better alignment. Remember, consistency is key! Make these exercises a regular part of your routine to feel the difference and prevent future pain.
FAQs
1. What is the role of anterior pelvic tilt muscles?
The pelvic tilt muscles, along with the hip flexors and back muscles, have an important role in hip flexion and stabilisation of the lumbar spine. When too tight or significant, they can pull the pelvis forward, create a curve at the waist, and make the body unstable.
2. What are the posture correction exercises for anterior pelvic tilt?
Effective physical therapy for pelvic tilt includes hip flexor stretches, hip bridges, planks, bird dogs, clamshells, standing quadriceps stretches, dead rows, and cat-cow stretches. These exercises strengthen tight muscles and strengthen weak muscles, strengthen the core, and heal the entire body.
3. Can a person with back pain perform an anterior pelvic tilt exercise?
Yes, people with back pain can do internal pelvic tilt exercises, but they need to be careful and follow exercise instructions. These exercises can reduce back pain by correcting muscle imbalances and improving abdominal and spinal alignment.
References
- https://www.goodrx.com/well-being/movement-exercise/anterior-pelvic-tilt-exerciseshttps://www.baptisthealth.com/blog/sports-medicine/anterior-pelvic-tilthttps://www.medicalnewstoday.com/articles/322684
- https://www.webmd.com/a-to-z-guides/what-is-pelvic-tilt
- https://www.issaonline.com/blog/post/timeline-to-fix-anterior-pelvic-tilt-exercises-that-helphttps://thephysicaltherapycentre.com.au/anterior-pelvic-tilt-exercises/https://www.medicalnewstoday.com/articles/317379
- https://greatist.com/health/anterior-pelvic-tilt
- https://procurephysio.ca/7-best-exercises-to-straighten-your-anterior-pelvic-tilt/
- https://posture-works.com/articles/5-exercises-to-help-correct-your-anterior-pelvic-tilt/https://www.healthshots.com/fitness/staying-fit/anterior-pelvic-tilt-causes-symptoms-treatment/
- https://ironbullstrength.com/blogs/training/how-to-fix-your-anterior-pelvic-tilt
- https://ht-physio.co.uk/fix-a-duck-bottom-anterior-pelvic-tilt-3-simple-steps/
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