Do You Have An Anterior Pelvic Tilt???
What Exactly Is Anterior Pelvic Tilt Anyway?
Correct posture is important, not only when one exercises, but it helps to prevent muscle weakness, aches, pains and a loss of flexibility. Posture is often not addressed in workplaces where employees spend much of their time sitting. The result is often a weakening of the muscles in the lower portion of the back, buttocks and abs.
Anterior pelvic tilt occurs when the front of the pelvis drops and the back of the pelvis rises up. This is caused when the hip flexors shorten and the hip extensors lengthen. The result of which is a protruding lower abdominal (stomach) and gluteal (buttocks) muscles. Accompanied with this distorted posture is often lower back pain and reduced flexibility in the hamstrings.
What Can I Do If I Have Anterior Pelvic Tilt?
If you’ve run to a mirror as you read this, only to discover that you may suffer from this problem or if you already are aware that you have this condition, the good news is that it is not difficult to correct. It is simply a matter of strengthening some of the neglected muscle groups; these being the abdominals, lower back muscles, the gluteal and hip flexors.
Corrective Steps
There are a number exercises which one can do, which will aid in correcting an over-tilted pelvis. As shown above, the ideal position of the pelvis is on a horizontal flat plane. However, if your posterior angles upwards, with your pelvis positioned downwards, then you are in fact suffering from anterior pelvic tilt.
Firstly, what you need to do is perform movements which will drive your pelvis forward, leveling your buttocks with your pelvis; which will flatten out your stomach. This can be achieved by simply, squeezing your gluteal muscles inward, while contracting you abdominals. At the same time, drive your pelvis forward; holding this position for about 5 seconds. This can be repeated 8-10 times, for 3 sets, 2-3 times per week. Ensure that you squeeze a rest day in between.
Another suggestion, would be to perform a forearm plank. If your butt is lifted much higher than your lower back, then squeeze your gluteal muscles downward, while tightening your abdominals. This will cause your back to straighten out; correcting your posture. Hold this posture for 30-60 seconds per set, for 3 sets, 2 to 3 times per week. Ensure that you squeeze a rest day in between.
However, to truly correct this issue, it’s best to consult with a wellness professional such as a fitness expert or physiotherapist. It is important to correct and fix this issue because it will prevent lower back pain, knee pain and deteriorating posture. Unfortunately, there is no amount of fat loss which will correct or eliminate a protruding gut. The best advice would be to contact a wellness professional and setup an assessment.
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