Rehab & Recovery Zone!

Beware of the Anterior Pelvic Tilt

by Ryan Krane, CPT, PES, CES

Fitness consultant and CES (Corrective Exercise Specialist) Ryan Krane specializes in helping chronic pain sufferers address and eliminate recurring body aches through expert-designed flexibility, posture and strength training.

 

 

Beware of the anterior pelvic tilt!

Anterior Pelvic Tilt

Too much inactivity can lead to some dire consequences…weight gain, fatigue and something you may not be aware of called anterior pelvic tilt.

The anterior pelvic tilt occurs when the hip flexor muscles (those muscles located in the upper thigh just below the abdomen on both sides) suddenly tighten up and become overactive.

They rotate forward then tug on the top of the pelvis and the lumbar spine, which is located on your lower back.  Hence, its name: the anterior pelvic tilt.  It brings forth the pelvis, which then causes the tilt. (See attached photo attached.)

Another cause of the dreaded anterior pelvic tilt is underactive glute muscles. When this area is not very strong, it will allow the tight and overactive deep hip flexor muscles to tug the pelvis and lumber spine forward. Commonly, this is a pain people find in their lower back.

So, how exactly do you fix these issues? Corrective exercise!  To give the pelvis a chance to return to its upright position, try some stretches to loosen the tight deep hip flexors located in the upper thigh just below the abdomen on both sides. Some stretches to try: kneeling or standing hip flexor stretch and massaging the quadriceps.  As for the glutes, also try isolated strengthening moves like lateral tube walking, hip extension and hip abduction exercises.



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