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how to fix anterior pelvic tilt

WHAT CAUSES ANTERIOR PELVIC TILT?

Let’s face it. Nowadays we spend a lot of time on our asses!

Most of us spend the majority of our day sitting: driving to and from work, sitting most of the day at work, or watching TV at home.

And you hear it all the time…

All this sitting is screwing up our health and our bodies.

But, maybe you didn’t realize that this constant sitting is creating ONE major posture problem that in turn causes weakness and imbalance in the muscles and joints throughout almost the entire body!

That posture problem is called Anterior Pelvic Tilt, and it can cause pain, weakness in specific muscle groups and tightness.

Constant sitting is creating ONE major posture problem that in turn causes weakness and imbalance in the muscles and joints throughout almost the entire body.

And if you train and you’ve got Anterior Pelvic Tilt, it’s guaranteed your lifts will suffer…

The good news is, there’s an easy way to fix it that doesn’t take up much time in your day.

You’ll be amazed how quickly you start seeing the benefits!

So let’s take a look at exactly what Anterior Pelvic Tilt is, the domino effect it has on the rest of your body, and most importantly, the simple step by step plan you can use to correct it!

weakness and imbalances caused by anterior pelvic tilt

WHAT IS ANTERIOR PELVIC TILT?

Anterior Pelvic Tilt is the forward and downward tilting of the pelvis, and one of its major causes is prolonged sitting due to driving, working or inactivity.

This constant sitting causes tightness and weakness in certain muscle which then pull the pelvis into this position.

It’s an extremely common problem, and I’m going to use Jesse to demonstrate it because he does have a fairly significant Anterior Pelvic Tilt.

Here’s an example of what Anterior Pelvic Tilt looks like.  You can see the really exaggerated arch in Jesse’s back.

anterior pelvic tilt
Anterior Pelvic Tilt is an exaggerated arch in the back and a forward inclination of the pelvis.

This exaggerated arch is caused by an imbalance in a few different muscles and weaknesses in others.  Let’s take a look at them one by one.

First, constant sitting creates a dominance and shortening of the hip flexor, or iliopsoas, on the front of the body.  This pulls the pelvis down into anterior tilt.

This causes a resulting weakness in the muscles on the opposite side of the joint: the glutes and hamstrings.

hip flexor shortens due to sitting
Constant sitting shortens the hip flexor muscle, or iliopsoas.

Second, the spine is forced to extend and arch as it compensates to allow us to be upright.  Regular sitting also typically causes weak stretched out glutes that exacerbate this same problem.

Those weak glutes aren’t doing their job to help keep our pelvis and spine in proper alignment. Ultimately this can cause the lumbar spine to overwork, creating tightness, pain and eventually more serious back issues.

tight iliopsoas pulls lumbar spine into extension
Tight hip flexors pull the lumbar spine into extension, forcing it to overwork and causing pain and issues down the road.

Then, to make matters worse, the exaggerated curvature in the lower back often causes a protrusion of the stomach, especially when the muscles of the abs aren’t strong enough to counteract the downward pull of the pelvis.

anterior pelvic tilt comes with weak stretched out abs
Anterior pelvic tilt comes with stretched out, weak abs that aren't strong enough to counteract the tilting of the pelvis.

Let’s briefly recap this cascade of issues caused:

  1. Excessive sitting makes the hip flexors too shortened and tight, which pulls the pelvis into anterior tilt, and causes weakness in the glutes and hamstrings.
  2. The lumbar spine has to overcompensate for that position of the pelvis, so it tends to form an exaggerated arch and begin to overwork.
  3. Constant sitting with the glutes in a stretched out position makes them weak, which only contributes further to cause lumbar spine issues.
  4. The stomach protrudes because the exaggerated curve in the spine, and often the ab muscles just aren’t strong enough to counteract the downward inclination of the pelvis.

So, we can see how sitting too much can cause Anterior Pelvic Tilt, which then reverberates throughout your joints and muscles.  Now let’s talk about the solution!

HOW TO FIX ANTERIOR PELVIC TILT

There is a domino effect that causes Anterior Pelvic Tilt starting with tight hip flexors and weak glutes, and ending with an arched lumbar spine which creates the perfect storm for injury.

So, what can we do to fix it?  And what should we be avoiding? Let’s take a look.

1. DON’T STRETCH YOUR HAMSTRINGS

First, let me tell you what NOT to do.

DON’T stretch out your hamstrings even if they ‘feel tight.’  While it’s normal to instinctively try to stretch whatever muscles are tight, this would be a mistake here.  People with Anterior Pelvic Tilt have their pelvis inclined so far forward that the hamstrings are already in a ‘stretched’ position and don’t have anywhere else to go.

It's a bad idea to stretch out the hamstrings if you have Anterior Pelvic Tilt.

If you have anterior tilt and you keep stretching out the hamstrings, you could actually make your problem worse.

2. STRENGTHEN THE HAMSTRINGS AND GLUTES AND STRETCH THE HIP FLEXORS

Instead of stretching out the hamstrings what we really want to do is strengthen them, and we need to strengthen those weak glutes, too.

This is because with Anterior Pelvic Tilt, you’re also dealing with weak inactive glutes that are causing the low back to do all the work.

And what we DO want to stretch is the hip flexors, which are short and tight from constantly sitting.

This Modified Sprinter Lunge accomplishes all three of these goals in a single exercise.  As you can see, when you come down into the lunge, you’re pre-stretching and loading the glutes, getting them ready to work by stepping forward.  You’re also getting some great activation in the hamstring by getting down into the sprinter lunge position.

stepping forward in sprinter lunge to load the glutes
When you step forward into the sprinter lunge you are loading the glutes and the hamstrings.

But look what’s happening on this back leg.  We’re actually getting a stretch of the left hip flexor at the same time that we’re loading up this right glute and hamstring.

when coming up from the low lunge, glutes engage and hip flexors stretch
When you come up out of the low position in the Sprinter Lunge, the glutes on the active leg engage while the hip flexor on the opposite leg gets a stretch.

With this one exercise we’re actually killing multiple birds with one stone.

3. STRETCH OUT THE LOW BACK

If you feel like you have a tight low back as a result of your Anterior Pelvic Tilt, it’s a good idea to stretch it daily.  You can choose a low back stretch that you feel works best for you.

One of my favorites that I use frequently after a deadlift is a bar hang, which is awesome for decompressing the lumbar spine.  Another good stretch is Child’s Pose which is great for increasing lumbar paraspinal length.

I also like to do a roll back stretch, trying to reach your toes behind your head.  However, you do need to be careful to maintain a neutral neck position with this exercise.  If you feel any pain in the neck, just skip this one.

4. STRENGTHEN THE ABS

Because of the protrusion of the stomach in this arched-back position, you’re also getting some weakness in the abs because they can’t contract properly in this overly stretched position.

For abs, check out my Perfect Abs Workout or My Exact 6 Minute Abs Routine.

The main thing you want to make sure of is not to use hip flexor dominant ab movements, because for people with Anterior Pelvic Tilt, the hip flexor is already too tight and wants to take over and do all the work.

It’s easy to see how spending a lot of time sitting causes weakness and tightness that create a domino effect of imbalances throughout the body.  The good news is that if you do just the few exercises and stretches I’ve shown you daily, you can counteract Anterior Pelvic Tilt and avoid pain and injury.

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THE HIGHLIGHT REEL:
HOW TO FIX ANTERIOR PELVIC TILT

  1. Anterior Pelvic Tilt is caused by excessive sitting which causes tight hip flexors that pull the pelvis forward, and cause weakness in the glutes and hamstrings on the opposite side of the joint.
  2. This forward pull of the pelvis also causes the lumbar spine to arch and overwork. Chronically weak glutes don’t have the strength to counteract the downward pull of the pelvis.
  3. Anterior tilt of the pelvis also causes a protrusion of the stomach and weak stretched out abdominal muscles don’t lack the necessary strength to support the spine and pelvis.
  4. To counteract Anterior Pelvic Tilt, you want to avoid stretching the hamstrings, and strengthen the hams and glutes instead. You also want to stretch that tight hip flexor, stretch out the low back if it’s tight, and make sure you work to build strong abs.
  5. The modified Sprinter Lunge exercise I’ve shown you is an excellent tool for strengthening hams and glutes, and stretching out the opposite hip flexor. I’ve also provided a few suggestions for low back stretches and building strong abs.

Far too often, poorly designed workout programs are leaving their users with ridiculous imbalances that set them up for injuries and breakdown.  Start repairing your joints from the inside out by following a program created by a physical therapist who is trusted by today’s top professional athletes.  You can get this in our ATHLEAN-X Programs!

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