Anterior Pelvis Tilt: Exercises to Fix Your Posture
beginner level
Anterior Pelvis TiltLooking for a pelvic corrective exercise routine? Find the exercises to fix your posture here.
This workout 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 iliac crest) to the psis (posterior superior iliac crest). If the psis is higher by more than 5 degrees then the client may benefit from a workout like this.
Your pelvis assists you in walking, running, and lifting weights off the ground. It also aids in proper posture.
An anterior pelvic tilt occurs when your pelvis rotates forward, causing your spine to curve. Excessive sitting without enough exercise and stretching to counteract the effects of sitting all day is a common cause. If you have an anterior pelvic tilt, you may notice that the muscles in your pelvis and thighs are tight while the ones in your back are weak. Your gluteus and abdominal muscles could be weak as well. All of this can lead to:
lower back ache
Knee and hip pain
incorrect stance
Hip and knee rotations that are forced
Fortunately, you can do several exercises at home to help your pelvis return to a pain-free neutral position.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 1
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 1
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 30
- Sets: 2
- Reps: 12
- Sets: 2
- Reps: 12
- Sets: 2
- Reps: 12
- Sets: 2
- Reps: 1
- Sets: 2
- Reps: 1
Rest day!
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 1
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 1
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 30
- Sets: 2
- Reps: 12
- Sets: 2
- Reps: 12
- Sets: 2
- Reps: 12
- Sets: 2
- Reps: 1
- Sets: 2
- Reps: 1
Rest day!
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 1
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 1
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 30
- Sets: 2
- Reps: 12
- Sets: 2
- Reps: 12
- Sets: 2
- Reps: 12
- Sets: 2
- Reps: 1
- Sets: 2
- Reps: 1
