How To Fix Anterior Pelvic Tilt With Simple 3 Exercise

Here you can check how to fix anterior pelvic tilt with simple 3 exercise. it will help to decrease the risk of lower back injury/ lower back pain and musculoskeletal disorders.

How To Fix Anterior Pelvic Tilt With Simple 3 Exercise

How To Fix Anterior Pelvic Tilt With Simple 3 Exercise

This Postural Deviation Is So Common

Excessive APT is characterized from the following weak/lengthened muscles:

  • Rectus abdominis
  • obliques
  • Gluteals
  • Hamstrings

Simultaneously, the following muscles are strong/stiff:

This muscle imbalance pattern develops over time and entails reciprocal inhibition, a process where muscles on one side of a joint are more relaxing to accommodate contraction on the other side of that joint. An excessive anterior rectal tip is especially frequent among females. Its key causes include a sedentary lifestyle (e.g., prolonged sitting), poor movement patterns and posture, and genetic predispositions.

There is no surprise that so many people in today’s world display signs of excess anterior pelvic tilt. Sitting and performing jobs with bad posture for long periods of time lead to shortening of their hip flexors, greater strain on the lower back, and glute atrophy. These problems develop over time, and once current, performing daily tasks like tying one’s shoes may lead to pain.

Fix Anterior Pelvic Tilt With Simple 3 Exercise

1. Pelvic Tilt

How To Fix Anterior Pelvic Tilt With Simple 3 Exercise

How To Fix Anterior Pelvic Tilt With Simple 3 Exercise

Objective: To improve hip mobility in the sagittal plane

Preparation and  position

  • lie supine with the knee bent and the feet placed flat on the floor, aligning the anterior superior iliac spine with the knee and the second toe.
  • place a rolled-up towel under the lower back.
  • An alternative option is to place one hand in the neutral curve under the lower back to control changes in the low-back position.
  • About the arm to shoulder height, resting them on the floor with the arms  externally rotated(palms facing upwards)

How to do Exercise

  1. slowly contract the abdominals to tilt the pelvis posteriorly, hold briefly, relax and then contract the erector spinae muscles and hip flexors to tilt the pelvis anteriorly.
  2. complete one or two sets of five to 10 controlled repetition, holding the end position for one or two seconds with 30-sec. rest intervals between sets.

2. Supine Bent-Knee Marches

How To Fix Anterior Pelvic Tilt With Simple 3 Exercise

How To Fix Anterior Pelvic Tilt With Simple 3 Exercise

Objective: To improve hip mobility in the sagittal plane without compromising lumbar stability during lower-extremity movement

Preparation and position:

  • Lie supine with the knees bent and the feet placed flat on the floor, aligning the anterior superior iliac spine (ASIS) with the knee and second toe. Place a rolled-up towel under the low back, which can be used by the client to monitor any changes in the low-back position kinesthetically during this exercise. An alternative option is to place one hand in the natural curve under the low back to control changes in the low-back position.
  • Abduct the arms to shoulder height, resting them on the floor with the arms externally rotated (palms facing upward).
  • Engage the core muscles to stabilize the lumbar spine in the neutral position.

How to do Exercise:

  • Slowly raise one leg, maintaining a bent-knee position, and drive the knee toward the chest, stopping when the thigh is perpendicular to the ground.
  • Hold this position briefly before returning to the starting position
  • Repeat this same movement with the opposite leg.
  • perform one or two sets of five to 10 controlled repetitions per leg. holding the end range of motion for one or two seconds, with 30-sec rest intervals between sets.

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3. Modified dead bug with reverse bent-knee marches

How To Fix Anterior Pelvic Tilt With Simple 3 Exercise

How To Fix Anterior Pelvic Tilt With Simple 3 Exercise

Objective: To improve hip mobility in the sagittal plane without compromising lumbar stability during lower-extremity movement

Preparation and position:

  • Lie supine and place a rolled-up towel under the low back, which can be used by the client to monitor any changes in the low-back position kinesthetically during this exercise. An alternative option is to place one hand in the natural curve under the low back to control changes in the low-back position.
  • Engage the core muscles to stabilize the lumbar spine in the neutral position.
  • Raise both legs until the hips and knees are flexed to approximately 90 degrees (feet in the air), aligning the anterior superior iliac spine (ASIS) with the knee and second toe.

Exercise:

  • Exhale while slowly lowering one leg toward the floor and maintaining a bent-knee position. Avoid any loss of lumbar stability throughout the movement.
  • Hold this position briefly before returning to the starting position.
  • Repeat this same movement with the opposite leg.
  • Perform one or two sets of five to 10 controlled repetitions per leg, holding the end range of motion for one or two seconds, with 30-second rest intervals between sets.

Progression-Dead bug with reverse bent-knee and arm movements: Assume the same starting position, but flex both shoulders to raise the arms perpendicular to the floor in line with the shoulders. Exhale while simultaneously lowering one leg and the same-side (Ipsilateral) arm toward the floor and maintaining a bent-knee position. Avoid any loss of lumbar stability throughout the movement. Hold this position briefly before returning to the starting position. Additional progressions include moving contralaterally (Opposite arm and leg) or bilaterally (both arms and legs simultaneously).

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