As we age, the way we’ve carried our bodies throughout life matters more and more. Posture, flexibility, and mobility become increasingly important as we get older because we can no longer rely on youth to keep our bodies pain-free.
If you have an interest in posture or mobility you might have heard the phrase “anterior pelvic tilt.” Anterior pelvic tilt refers to a condition where one’s pelvis is rotated forward, causing a curvature in the spine and weakened abdominal and gluteus muscles. The muscles in the back of the thighs are often weak and underutilized, while the front of the legs are often very tight.
Anterior Pelvic Tilt: Your Biggest Block to Better Posture
This is actually exceedingly common in today’s world due to how much of our days we spend in a seated position. Additionally, most of us don’t stretch or engage in enough exercises that specifically counteract the effects of excessive sitting.
Why does anterior pelvic tilt matter? The pelvis is actually extremely important as it enables us to run, walk, lift weight, and have aligned posture. When the pelvis is out of alignment, it can impact the entire body and can even cause hip and knee rotations, incorrect posture, hip and knee pain, and lower back pain. The good news is that there are many simple exercises that can be done at home to help your pelvis come back to a neutral position and correct pelvic tilt.
Top Two Exercises for a Neutral Pelvis
- Half-kneeling hip flexor stretch: Step one leg out to make a 90-degree angle at your knee, while the other knee is bent on the ground. Lean forward from your opposite leg until you feel a stretch in the hip flexor and inner thigh of your lower leg. Do this for 30 seconds, release, and repeat on both legs.
- Kneeling leg lift with back stretch: Lower yourself onto your hands and knees. Anchor your hands on the ground and place them as wide as your shoulders. Ensure your back is parallel to the ground. Pull your belly button in toward your back, arch your back, and exhale. Hold for a few seconds, and then return your spine to the neutral position. Lift one leg until it reaches the same height as your body, so your lifted leg and body are in one line. Keep your spine parallel to the ground. Hold this position for a few seconds, return your leg to the ground, and repeat 10 times on each leg.
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