Advanced anterior pelvic tilt exercises

** READ FIRST **

  • This post is PART 2 of the post: How to fix an anterior pelvic tilt.
  • If you haven’t read that post already, I strongly recommend reading it BEFORE progressing to these advanced anterior pelvic tilt correction exercises.

anterior pelvic tiltR

So… it looks like you’ve performed all the exercises as mentioned on PART 1 and hungry for more? That’s great news!

Let’s get straight into it.

 


******    ATTENTION: READ THIS… it’s important!    ******

 

// Key points to consider:

When performing the advanced anterior pelvic tilt exercises:

  • Keep the lower back COMPLETELY flat against the floor… ALL OF THE TIME.
    • It is imperative that you do not let your lower back arch and lift off the ground.
  • There should be NO tension in your lower back whilst performing these exercises.
  • Think about keeping your lower ribs down at all times. Your chest should NOT flare out.
  • Remember to engage the core and abdominal muscles throughout all movements.
    • (Think about drawing your belly button down into your spine.)
  • DO NOT progress to the next exercise unless you are able to maintain this position.

“… why do I need to keep my lower back on the floor?”

When your lower back lifts off the floor whilst performing the exercises, it means your muscles aren’t strong enough to maintain the neutral pelvis position.

As a result, the pelvis will compensate and go to an anterior pelvic tilt. (… which is the very thing we are trying to fix!)


Advanced anterior pelvic tilt exercises

1. The starting position:

This is the starting position that you will be commencing in most of the below exercises.

startingpositionstarting position 2

Instructions:

  • Bring your knees all the way to your chest.
  • Feel your lower back completely flatten against the floor.
  • Let go of your knees.
  • Maintain leg and pelvic position by engaging your core (… “drawing belly button into your spine”)

 

2. Breathing (…the correct way):

Are you breathing the correct way?

You might be thinking, “what has breathing got to do with my anterior pelvic tilt?”.

It actually has a lot to do with it.

Breathing efficiently is extremely important in correcting an anterior pelvic tilt. It optimises the function of the core muscles that help keep the pelvis in a neutral position.

How to breath correctly:

Video from Rehab my patient.

  • Breathe into your stomach: As you take a breath in, imagine the air travelling deep into the abdominal region. This helps to engage your diaphragm muscle.
  • With inspiration, your abdominal region should expand.
  • Conversely, with expiration, the abdominal region should retract.
  • There should be minimal upper chest movement with your relaxed breathing.

How to tell if you are breathing correctly:

  • Place one hand on your chest and the other on your stomach.
  • Take a deep breath in.
  • Which hand moves the most? The area that moves the most is where your air is going!
  • If you feel the abdominal region moving the most, then you are doing it correctly.

Maintain the correct breathing pattern throughout the anterior pelvic tilt correction exercises.

If you’re like most of the people that I have taught this to, you will probably hold your breath whilst performing these exercises. Make sure that you do NOT hold your breath!

I repeat – Do NOT hold your breath!

You need to learn how to co-ordinate your breathing with your muscles. They need to work together.

3. Corrective exercises

I have arranged these exercises into 4 different levels – easiest to hardest.

I would avoid skipping any exercise before progressing to the next difficulty unless you feel that it is very easy to perform.


NOTE: All of these exercises are designed to be safe and gentle. You should NOT experience any pain whilst performing them. If you do, please proceed with caution and cease if pain persists. Or, feel free to contact me and I will help you.


 

Level 1:

 

// Single bent knee drop

bentkneedrop

Instructions:

  • Assume the starting position.
  • Keep both knees bent throughout the movement.
  • Keeping your right knee bent towards your chest, slowly lower the left leg towards the ground.
  • Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
  • Return back to starting position.
  • Alternate legs.
  • Repeat 10 times.

 

// Single straight knee drop

benttostraight

Instructions:

  • Assume the starting position.
  • Keeping your right knee bent towards your chest, slowly lower the left leg towards the ground.
  • Aim to straighten your leg whilst you lower your leg.
  • Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
  • Return back to starting position.
  • Alternate legs.
  • Repeat 10 times.


Level 2:

// Double bent knee drop

bothkneebent

Instructions:

  • Assume the starting position.
  • Keeping your knees bent, slowly lower both legs at the same time.
  • Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
  • Return back to starting position.
  • Repeat 10 times.

// Double straight leg drop

doublelegdrop

Instructions:

  • Assume the starting position.
  • Slowly lower and straighten both legs at the same time.
  • Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
  • Return back to starting position.
  • Repeat 10 times.


Level 3:

// Double straight leg hold with single leg drop

strlegdrop

Instructions:

  • Lie on your back.
  • Bring both legs as high as possible whilst keeping both knees as straight as possible. (see starting position as above)
  • Slowly lower left leg whilst keeping the knee straight.
  • Only lower the leg as far as you can whilst maintaining your lower back completely flat on the ground.
  • Return to starting position.
  • Alternate sides.
  • Repeat 10 times.

// Double straight leg hold with double leg drop

doublelegdropadv

Instructions:

  • Lie on your back.
  • Bring both legs as high as possible whilst keeping both knees straight. (see starting position as above)
  • Slowly lower both legs whilst keeping knees straight.
  • Only lower the legs as far as you can whilst maintaining your lower back completely flat on the ground.
  • Return to starting position.
  • Repeat 10 times.

 


Level 4:

You can progress any of the above exercises by:

  • Holding the lowered leg positions for a longer period of time.
  • Draw circles in the air with your foot at the lowered leg positions.
  • Dropping your leg even lower. (… providing that you are able to maintain a neutral pelvis)

… Don’t forget about the bum!

It is also equally important to strengthen your gluteal group (also known as your butt muscles) to help correct your anterior pelvic tilt.

I have dedicated a whole post on exactly how to do this.

Click here to have a look at the best exercises to strengthen the gluteal muscles.

NOTE: Remember to keep your a) lower ribs down, b) core/abdominal engaged and c) breathe throughout these exercises too!


 

Let’s see how you go with these advanced anterior pelvic tilt corrective exercises.

And remember – you have most likely have had your anterior pelvic tilt for a long time now. It will also take some time to resolve it.

Let me know how it goes in the comments section below.

About

I am a physiotherapist who has personally experienced the pain as a result of bad posture. I would like to offer you some of the solutions that I and my patients have greatly benefited from.

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2 thoughts on “Advanced anterior pelvic tilt exercises

  1. Hey Mark,
    Thanks for the sincerity. According to a physical therapist i recently saw, my glutes are fine. I’m a sportive person, i can do many push ups and pull ups, i also can hold a plank for 5 minutes. So I guess my core and glutes are fine enough to fix apt? My main focus is on stretching hip flexors and i do lunge stretches throughout the day. My main problem with apt is my bloating stomach even though i have six packs definition. I’d love to read what you would advice to get rid of that inactive transversus abdominis. I hope you reply.
    With respect and love, Halit.

    1. Hi Halit,

      Keep up the good work with your hip flexor stretches. They are important!

      Follow it up with Transversus abdominis exercises like the Dead Bug exercise. Just make sure that you keep your lower back flat on the ground as your perform the exercise.

      Mark

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