Pelvic Tilt

Remember that posture thing?Pelvic tilt exercises are important for several reasons.

1. Anterior Pelvic Tilt – This is commonly seen in individuals suffering from midline low back pain and may also be carrying extra weight around their midsections (overweight or pregnant individuals). This posture is associated with tight hip flexors (quads and iliopsoas), tight back muscles (paraspinals and QLs), along with weak abdominal muscles and hamstrings.
2. Posterior Pelvic Tilt – This posture is less commonly seen, and associated with tight hamstrings, tight back muscles (paraspinals), along with weak abdominals and hipflexors (quads and iliopsoas).

Both postures can cause low back pain, hip pain, knee pain, mid-back pain, neck pain…you get the picture.

Let’s get to the remedy of our pain and suffering!

Pelvic Tilt Exercise – To fix the anterior pelvic tilt posture!

1. Lay on your back with knees bent
2. Tighten your abdominals (assuming you are breathing properly)
3. Squeeze your glutes together
4. Roll your hips back (flattening your back against the floor)
5. Relax and Repeat!

Pelvic Tilt Exercise – To fix the posterior pelvic tilt posture!

1. Lay on your back with knees bent
2. Tighten your abdominals (assuming you are breathing properly)
3. Roll your hips forward (lifting your back off the floor)
4. Relax and Repeat!

~ Please consult your doctor before adding new activities to your daily routine.