What exercises can help fix anterior pelvic tilt?

What exercises can help fix anterior pelvic tilt?

The pelvis includes the pubic bones and hip. When this rotates forward or tilts, this causes anterior pelvic tilt. This is because in the lower half of the body, there is a muscle imbalance. The pelvis is pulled forward by a combination of tight and weak muscles. This can lead to pain or discomfort in other areas and thus affects the whole body. Before attempting anterior pelvic tilt exercises, it is important that people established whether they have this condition or not. Once it has been confirmed that they have an anterior pelvic tilt, the exercises outlined in this article can be performed in order to help decrease symptoms.

These tight and overactive muscles that can lead to anterior pelvic tilt include: the hip flexors which are small muscles located in the front groin area and the quadriceps group which are the front thigh muscles. Whilst underactive and weak muscles which can cause an anterior pelvic tilt include: the rectus abdominis which are also commonly referred to as the lower abdominals, the hamstring group which are the muscles at the back of the thigh and the gluteus group, also known as the buttocks muscles. 

An exaggerated arch in the lower back along with the buttocks sticking out is a visible sign that a person is suffering from an anterior pelvic tilt. 

Before starting to perform exercises to address an anterior pelvic tilt, it is vital to test for the condition. A simple method to do so is the Thomas Test; to do this you should lie on a table with your lower legs hanging over the edge, bent at the knees. Then, you should bend one leg, hugging it toward the chest, should your resting thigh lift from its position on the table, this is a fair indicator that you may have an anterior pelvic tilt. 

A person can develop anterior pelvic tilt due to an increase in the tightness of muscles. This can be caused by muscular dysfunction or lifestyle habits such as; cycling, flat feet, sitting for a long duration of time frequently, the common use of high heels. 

The following exercises can provide ways in which to help fix an anterior pelvic tilt:

The posterior pelvic tilt

Is it essential to learn how to tilt the pelvis in the opposite direction. It is also recommended to perform this movement whilst standing up as it is a useful way to activate the buttocks muscles as well as improving pelvic mobility. 

• Lie on your back, feet flat on the floor, hip distance apart with knees bent 
• As you tilt your pelvis upward you should squeeze your buttocks 
• Your back should feel as if it is flattening to the ground and you can use your abdominal muscles in order to help push the back down 
• Return to your normal pelvis position 
• Repeat this movement between 10 and 12 times 

The kneeling quadriceps stretch

Is a significant exercise because a person with anterior pelvic tilt will suffer from overactive and tight muscles within the quadriceps group. By lengthening these muscles, it should prevent them from pulling on the pelvis. This stretch should additionally help to lengthen the hip flexors. 

• Kneel on the ground
• As you bring your left leg forward, bend your knee and put the left foot on the floor 
• The front thigh should be 90 degrees to the sin and parallel to the floor
• Push the pelvis forward whilst squeeze the buttocks muscles 
• Hold for a duration of 30 seconds and then repeat on the opposite side 
• Lean further into the stretch to target the hip flexors more and remember to try to tuck in the pelvis 

Squats 

Strengthen the gluteus group; when you stand during this exercise it is important to focus on squeezing the buttocks 

• Stand straight with your toes pointing forward and your feet hip distance apart 
• Lower your body as though you were sitting down, keeping your torso tall and pushing the buttocks backward 
• You should try to keep your thighs parallel to the floor 
• With the pelvis slightly tucked and squeezing your buttocks muscles, push to the standing position 
• Repeat this between 12 and 15 times 

The bridge

Aims to improve both abdominal and gluteus strength whilst at the same time disengaging the hip flexors 

• Lie on your back with bent knees and feet at a hip distance apart, flat on the floor 
• Tuck the pelvis toward the ceiling and squeeze the buttocks 
• Roll upward until you feel your back lifting from the ground, as this happens it should now be your shoulders which are supporting your body weight 
• To focus on squeezing your buttocks hold this movement for 5 seconds 
• Then roll back to the floor slowly, trying to concentrate on each vertebra of the back touching the floor until your whole back is flat on the floor again 
• Aim to complete 3 sets of this exercise, each with 12 to 15 repetitions 

Standing quadriceps stretch

Also targets the hip flexors :

• Stand straight and bend the left knee, holding either your ankle or foot from behind 
• Pull your ankle towards the buttocks muscles as far as you can until you feel discomfort, to feel the stretch on a deeper level, think about pushing your knee towards the floor 
• Tuck in the pelvis whilst you squeeze the abdominals and buttocks 
• Hold for 30 seconds until you repeat on the other side 

The plank

Improves core strength because the abdominals must stay tight and squeezed toward the spine. To help stabilize the body, try to focus on clenching the buttocks 

• Begin on all fours and then extend your legs back, you should use your toes to support their weight 
• The elbows and forearms should support the remaining bodyweight to allow your body to be a straight line 
• Try to keep your hips the same level as your shoulders 
• It is important to squeeze the abdominals and buttocks in order to hold this exercise in its correct form; by tucking the pelvis in slightly this can help to engage the abdominal muscles 
• Aim to hold this for a period of 30 to 60 seconds 

Abdominal curls

Are often referred to as crunches and work the rectus abdominals. This movement does not necessarily have to be significant, as long as the muscles are activated in the correct position 

• Lie on your back, feet flat on the floor, hip distance apart with bent knees
• Keeping your elbows wide, place your hands behind the head 
• Concentrate on squeezing the abdominals as you slide your ribs towards your pelvis 
• With this movement, your head and shoulders will lift naturally 
• To prevent strain on the head, focus your gaze on the knees
• Lower yourself back to lying flat on the floor 
• Aim to complete 3 sets of this exercise, each with 12 to 15 repetitions 

Concluding thoughts

An anterior pelvic tilt can also be corrected by: avoiding wearing high heels, at work using a standing desk, visiting a podiatrist for insoles or foot exercises and getting up frequently to stretch if you are sat for extended durations of time.