Anterior Pelvis Tilt

Corrective Exercise Routine

  • beginner level
  •  

This program is ideal for those who sit excessively each day, wear high heels, drive for long periods or are in a bent position excessively. The anterior tilt may be detectable by looking at the belt line. If the belt line starts higher at the back and finishes lower at the front this may indicate an anterior tilt. A client with an anterior tilt will often have fully extended or hyper-extended knees. The most accurate way to check for anterior tilt is to compare the height of the asis (anterior superior illiac crest) to the psis (posterior superior illiac crest). If the psis is higher by more than 5 degrees then the client may benefit from a program like this.

Day 1

This daily workout contains 14 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 1

Foam roller quadriceps (SMR)
Sets: 2 Reps: 1

Swiss ball crunch
Sets: 2 Reps: 12

Low back cross leg stretch (erector spinae)
Sets: 2 Reps: 2

Gastroc soleus stretch with foam roller (SMR)
Sets: 2 Reps: 1

Side lying hip flexor stretch
Sets: 2 Reps: 2

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Standing adductor stretch
Sets: 2 Reps: 2

Wall calf stretch (straight knee)
Sets: 2 Reps: 1

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 1

Stability ball hip bridge lift
Sets: 2 Reps: 12

Single leg squat
Sets: 2 Reps: 12

Tube walking
Sets: 2 Reps: 30

Any Dynamic Activity, Moderate

Day 2

Rest day!

Day 3

This daily workout contains 14 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 1

Foam roller quadriceps (SMR)
Sets: 2 Reps: 1

Swiss ball crunch
Sets: 2 Reps: 12

Low back cross leg stretch (erector spinae)
Sets: 2 Reps: 2

Gastroc soleus stretch with foam roller (SMR)
Sets: 2 Reps: 1

Side lying hip flexor stretch
Sets: 2 Reps: 2

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Standing adductor stretch
Sets: 2 Reps: 2

Wall calf stretch (straight knee)
Sets: 2 Reps: 1

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 1

Stability ball hip bridge lift
Sets: 2 Reps: 12

Single leg squat
Sets: 2 Reps: 12

Tube walking
Sets: 2 Reps: 30

Any Dynamic Activity, Moderate

Day 4

Rest day!

Day 5

This daily workout contains 14 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 1

Foam roller quadriceps (SMR)
Sets: 2 Reps: 1

Swiss ball crunch
Sets: 2 Reps: 12

Low back cross leg stretch (erector spinae)
Sets: 2 Reps: 2

Gastroc soleus stretch with foam roller (SMR)
Sets: 2 Reps: 1

Side lying hip flexor stretch
Sets: 2 Reps: 2

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Standing adductor stretch
Sets: 2 Reps: 2

Wall calf stretch (straight knee)
Sets: 2 Reps: 1

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 1

Stability ball hip bridge lift
Sets: 2 Reps: 12

Single leg squat
Sets: 2 Reps: 12

Tube walking
Sets: 2 Reps: 30

Any Dynamic Activity, Moderate

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

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