What is Anterior Pelvic Tilt?
Anterior Pelvic Tilt (APT) is a common postural condition that affects the shape of the pelvis and spine. It happens when there is a discrepancy between the length of the hip flexors and abdominal muscles, thus causing an excessive forward tilt at the front of the pelvis.
This can be caused by several factors, including sitting for long periods of time, poor posture, weak core muscles, tight hamstrings and hips, muscular imbalances, and even genetic predispositions.
Anterior Pelvic Tilt can often result from sitting too much, which causes your hip flexors to tighten and your glutes to weaken. This can lead to pain in your lower back, hips, and knees. We sit more than ever before in today’s world, so it’s essential to find ways to combat this.
APT can be remedied by stretching regularly and engaging in strengthening exercises such as Pilates or yoga to target your core muscles. If you don’t feel like you have the knowledge or experience necessary to do this yourself, seek assistance from a Physical Therapist to help correct your posture.
How to identify anterior pelvic tilt in our body?
The initial way to look at yourself in the mirror can quickly identify anterior pelvic tilt. It may be a sign of APT if you notice your stomach sticking out and your buttocks tucked in.
Other symptoms include increased pain and tension, a rounded upper back and shoulders, and difficulty engaging the abdominal muscles. Once you know the condition, you can start taking steps to correct it.
Another way to identify, lie down on a table and pull one leg toward the chest, bending and holding it at the knee. Then, switch to the other leg and repeat the same action.
This simple test can tell you if your pelvis is correctly aligned; if it isn’t, you can feel the back of your resting leg lift off the table as you pull your other leg toward your chest.
Paying attention to this kind of alignment can be beneficial in maintaining and improving spinal health, so it is essential to check regularly.
Here are five anterior pelvic tilt exercises that can improve your posture and reduce your pain:-
1. Cat/Cow Pose
This pose is excellent for stretching out your back and improving flexibility in your spine. You can do this pose by starting on all fours, with your spine in a neutral position. You’ll have to arch your back and look up toward the ceiling as you inhale. As you exhale, round your back and tuck your chin towards your chest. Repeat this ten times.
2. Cobra Pose
Cobra pose is another great stretch for your back. It helps increase the flexibility in your spine and strengthens your lower back muscles. To do this pose, lie on your stomach with your feet hip-width apart. Place your palms on the floor next to your shoulders and press into your hands to lift your upper body off the ground. Keep your elbows close to your body and only go as high as is comfortable. Hold this pose for 30 seconds and then release back down to the floor.
3. Child’s Pose
The child’s pose is a restorative pose that can help alleviate pain in the lower back and hips. It also helps to lengthen the spine and stretch out the shoulders. Start on all fours, and then sit back on your heels to do this pose. Slowly walk your hands forward, keeping your back straight until your forehead rests on the ground. You can also place a block underneath your head for support. Hold this pose for 1-2 minutes.
4. Glute Bridge
The Glute bridge is an excellent exercise for strengthening the glutes and improving posture. Furthermore, it can also help in alleviating your lower back pain. You’ll have to lie on your back with your feet flat on the ground, and your knees bent to do this exercise. Drive through your heels to lift your hips off the ground, keeping your back and shoulders flat on the floor. Squeeze your glutes at the movement’s top and then slowly lower back down to the starting position. Repeat 10-12 times.
5. Bird Dog Pose
Bird dog is an excellent exercise for strengthening the core and improving posture. It also helps to stretch out the lower back and hips. To do this pose, start on all fours with your hands underneath your shoulders and your knees underneath your hips. Keeping your back straight, lift your right arm off the ground and extend it forward. At the same time, lift your left leg off the ground and extend it backward. You need to hold this position for 5-10 seconds and then repeat on the other side. Complete ten repetitions on each side.
Doing these exercises regularly can help reduce Anterior Pelvic tilts and improve your posture. These are just a few exercises that can help mitigate Anterior Pelvic tilts and improve your posture. If you have pain in your lower back, hips, or knees, consult with a doctor or physical therapist to find the best exercises. Regular exercise is key to reducing Anterior Pelvic Tilt and improving your overall health.
Frequently Asked Questions
Anterior Pelvic Tilts can lead to pain in your lower back, hips, and knees. These exercises can help reduce that pain and improve your posture. They are also great for strengthening your core and improving flexibility in your spine. Regular exercise is essential for living a healthy and fulfilling life, so make sure to add these exercises to your routine.
These exercises are suitable for all levels. Even if you don’t have Anterior Pelvic Tilt, these exercises can help improve your posture and flexibility.
You can do these exercises anytime and anywhere. They are great for doing at home or the gym. Make sure to warm up before you start and cool down afterward.
It would help if you aimed to do these exercises 3-4 times per week. This will help reduce Anterior Pelvic Tilt and improve your posture. Remember to listen to your body and only do what is comfortable for you.