Begin this stretch by kneeling on a soft surface. This stretch helps to lengthen tightened hip flexors that are often seen in individuals with anterior pelvic tilt. – Gluteal muscles (gluteus maximus, medius, and minimus)ĥ Stretches To Correct Anterior Pelvic Tilt: – Core muscles (rectus abdominus, internal and external obliques, and transverse abdominus) – Back extensors (erector spinae, multifidus, quadratus lumborum, and latissimus dorsi) – Hip flexors (psoas, tensor fascia latae, iliacus, and rectus femoris) Keep in mind that we naturally have a slight descending line between the PSIS and ASIS (about ½ an inch), and women tend to have more of an anterior pelvic tilt compared to men. If you have a much larger descending line, upwards of 2 inches, that’s an indication that you may have an anterior pelvic tilt. Step #3: Now, imagine a line going from your PSIS to your ASIS Step #2: Locate your ASIS – you can find these in front of your hips at about the same level as the PSIS (they’re pretty bony, so you should be able to find them fairly easily). Step #1: Locate your PSIS – you can find these just below the dimples in your lower back…move your fingers a little to the left and right and you’ll feel a bony prominence on each side. So, how do you do this? There are two options, either stand sideways in front of a mirror, or ask a friend to help you. It’s quite simple and involves measuring the angle between your posterior superior iliac spine (PSIS) and your anterior superior iliac spine (ASIS). – Improper bending/lifting ( Learn to hip hinge) Chronic pain of the back, hips, knees, and ankles.Increased pressure on spinal vertebrae, which can lead to facet joint irritation, stress fractures, increased intervertebral disc pressure, and disc degeneration.
Not only is an anterior pelvic tilt unsightly, it can lead to a variety of problems, including: This posture is sometimes referred to as the “Donald Duck” posture! The forward positioning of your pelvis forces the curve in your lower back to adopt a more extended position, known as hyperlordosis.
What is Anterior Pelvic Tilt? And why it’s bad for youĪn anterior pelvic tilt means that your pelvis is rotated forward.
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