Posterior Pelvic Tilt Exercises
Recently we look at posterior pelvic tilt which is when our pelvis tilts forward and forces our lower spine to curve leading to back strain and pain.
It is typically caused by
Weak and tight leg muscles,
Poor posture,
Improper balance, or
Shortened tendons around the pelvic bones and can be helped by some simple exercises.[i]
Mobility
Leg Lunges
These helps to strengthen our leg muscles which can help to avoid muscle imbalances.
Stand with your feel together and step on foot in front of the other (a wider stance can help with balance or you can hold on to something for support).
Lower down ensuring that your front knee doesn’t go further forward than your toe.
Aim for 90 degree bends in both knees but only lower as far as you can go.
Repeat on the other side.
https://www.healthline.com/health/posterior-pelvic-tilt#lunges
Self-Myofascial Release / Self-Massage
Tight glutes can pull down on our pelvis and rolling can help.
Glute Foam Roll
Sit on top of your foam roller with your legs in front of you.
Slowly roll back and roll on your butt.
If you want to increase the pressure you can straighten one leg and lean toward it.
Do this on the side of the glute, too, to roll the gluteus medius.
If you want to further increase the pressure, you can do the same on a trigger/massage ball and use small circles to find trigger points in your glute. When you find them, pause and hold for about 30-45 seconds.
https://youtu.be/lXGnSJ63_vM
Yoga
Tight abs can also cause a pelvic tilt. Here is yoga pose that can help.
Cobra (lengthen)
Lie on your front.
Place your hands near your armpits
Pull your shoulders back and down toward your feet.
Lift your head and shoulders off the mat.
Only go as far as your lower back allows.
You can lift your hands off to ensure you aren’t putting too much pressure on your lower back.
Conclusion
Muscle imbalances including tight glutes, tight abs and weak hip flexors can cause our pelvis to tilt. These exercises can help.
[i] https://www.healthline.com/health/posterior-pelvic-tilt#TOC_TITLE_HDR_1
Photo by undrey/iStock / Getty Images