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Exercises to fix anterior pelvic tilt

Anterior pelvic tilt is when the pelvis, which includes the hip and pubic bones, tilts or rotates forward.

This occurs due to a muscle imbalance in the lower half of the body. A combination of weak and tight muscles pulls the pelvis forward.

Tight, overactive muscles that may contribute to anterior pelvic tilt include:

  • quadriceps group, or the front thigh muscles
  • hip flexors, which are the small muscles in the front groin area

Weak, underactive muscles that can cause this condition include:

  • gluteus group, which are the buttocks muscles
  • hamstring group, the muscles at the back of the thigh
  • rectus abdominis, known as the lower abdominals

Anterior pelvic tilt is often visible in a person as it gives the lower back an exaggerated arch and makes the buttocks stick out.

In this article, we provide seven anterior pelvic tilt exercises that may help to correct this condition.

Exercises to correct anterior pelvic tilt

The following exercises may help fix an anterior pelvic tilt:

Other tips

Other ways that a person can help correct an anterior pelvic tilt include:

  • using a standing desk at work
  • getting up often and stretching if sitting for extended periods
  • avoiding wearing high heels
  • visiting a podiatrist for foot exercises or insoles

Tests for anterior pelvic tilt

It is essential to test for an anterior pelvic tilt before starting corrective exercises. The Thomas Test is a simple method that people can use.

To do the Thomas Test, a person should:

  • Lie on a table with the legs bent at the knees and the lower legs hanging down over the edge.
  • Bend one leg and hug it toward the chest.
  • If the resting thigh lifts off the table, the individual may have an anterior pelvic tilt.

How do people develop anterior pelvic tilt?

Some people’s muscles become tight as a result of certain lifestyle habits or muscular dysfunction.

Factors that can increase the risk of developing an anterior pelvic tilt include:


Complications

Anterior pelvic tilt increases pressure on the lower back bones. This pressure can cause muscle fatigue and other issues, such as:

  • tension in the neck muscles
  • lower back pain
  • inward rotation of the hip and knee
  • hip and knee pain
  • pressure on hip flexors causing sciatica

People who experience neck and lower back pain alongside an anterior pelvic tilt should visit a physiotherapist or occupational therapist for a full treatment plan.

Even if this condition is not causing any pain, it is vital to work on lengthening tight muscles and strengthening weak muscles to correct the poor posture.

Takeaway

An anterior pelvic tilt can affect the whole body, causing pain or discomfort in other areas.

It is essential for people to establish whether or not they have this condition before doing the anterior pelvic tilt exercises. Once they confirm that they have a pelvic tilt, performing the specific exercises may help reduce symptoms.

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