Anterior pelvic tilt and how to fix it!
Anterior pelvic tilt is one of the most common postural dysfunctions that I treat and see in the gym. It causes chronic pain and discomfort and can lead to incorrect movement patterns and therefore diminished performance!
What is it?
Anterior tilt is when the pelvis tips forwards slightly causing an excessive curve in the lumbar spine. This results in weakened abdominal, gluteal and hamstring muscles and shortened hip flexors, erector spinae and quadriceps muscles.
Overtime, this results in certain muscle groups becoming overtight (shortened) and inhibited, being unable to fire correctly or in the correct movement pattern. This is where many people suffer with chronic pain and discomfort particularly in the lower back region and hips.
Poor posture develops and the effects of the tilted pelvis can be seen further through the kinetic chain due to the hip flexors having to contract heavily to support this rotated pelvis. The hip flexors shorten, in turn rectus femoris muscle to the front of the quadriceps also becomes shortened causing pain in the knees and ankles below.
If not treated with soft tissue therapy and exercise prescription this often leads to an imbalance between the hip flexors/quadriceps and the antagonist muscles of the glutes/abdominals/hamstrings.
How to fix it!
- Be aware of your pelvis..…being able to tilt the pelvis forwards and backwards into the correct positioning and core engagement is vital. Imagine it is a bowl of water and you cannot spill any out of either side so you must keep it level at all times.
- See a soft tissue therapist who will be able to identify shortened muscles and release these to allow the agonist/antagonist relationship to improve and a balance to be restored…this does not occur overnight but improvements are usually seen and felt immediately.
- Thoracic spine mobilisation and extension exercises are vital as well as keeping the lumbar spine in a neutral position during movements such as squats.
- An appropriate stretching and exercise programme.
- Consider how this occurred and try and rectify it e.g. too much sitting down, imbalances or compensations from injury, poor form during exercise.
5 Exercises to help….
- Stability plank
- Glute bridge with a pause
- Pallof press and variations
- Cable pull throughs
All of the above exercises can help, so ask your trainer to show you how to perform them correctly.
Better Body Group, Sevenoaks