8 Min Exercises to Fix Anterior Pelvic Tilt FAST | Relieve Lower Back Pain & Look Taller!

First, let's check if you have anterior pelvic tilt. Stand naturally and move your hand along the front of your thighs. You will find a hard bone sticking out at your pelvis. This is your upper anterior spine. Place your palm here and your fingers above the pubis. The pubis is the solid part near the center of the pelvis. If the triangle formed by both hands is perpendicular to the floor. This is the point that represents the center of the normal pelvis. But if the triangle formed is not perpendicular to the ground. With your lower abdomen tilted forward, with your butt sticking out toward the back. It means you have anterior pelvic tilt. Well, just to remind you briefly. This is the normal pelvic position. This is how it appears when the pelvis is tilted forward. Which leads to a larger waist and shorter length. Now, let's start our exercise routine. As we practice, I will go into more detail about anterior pelvic tilt. To begin, we will stretch the psoas muscle. If your knees are weak. You can do this exercise by sitting on your side on a bench. Make sure your knees are no further than your toes. Tighten the abdominal muscles to maintain the correct position of the pelvis. Do not tilt your pelvis forward. Then press your body down to feel the stretch in the psoas muscle. Your thigh will also feel stretched. Okay, let's move on to the other leg. There are different groups of muscles in the pelvis and they interact in balance to maintain the center point of the pelvis. But when mutual balance is lost, for example, when the front muscles are tense and the back muscles are weak. This would lead to an anterior pelvic tilt. Therefore, the main goal today is. Firstly, resting the tense muscles and secondly, strengthening the relatively weaker muscles. Both help correct anterior pelvic tilt. Now, let's stretch the back extensors. Relax your body. Place your forehead close to the floor. Slowly move your hips toward your heels. There are three muscle groups that can pull the pelvis to tilt forward. Mainly the psoas muscles that we stretched previously. And the extensor muscle that we are stretching now. And the quadriceps, which we will stretch next. If these muscles are hypertonic, they will cause anterior pelvic tilt. Okay, let's stretch the quadriceps. Balance your body and bring your heel to your hip as much as possible. You should feel your quadriceps stretch now. One of the causes of anterior pelvic tilt is prolonged sitting. Therefore, remember to stand and move while working or studying. When sitting, remember to tuck your stomach in to maintain the correct pelvic position. Now, switch to the other leg. Away from the “big belly” illusion. Anterior tilt of the pelvis makes us appear short. In addition to other problems such as lower back pain, rib fire and hyperextension of the knee, it will also affect the results obtained when practicing abdominal muscle exercises. Okay, we are finished with stretching the tense muscles now, let's move on to strengthening our weaker muscles. The first exercise is the single-leg muscle bridge. Chest and butt, breathe and slowly lift your hips off the floor. Hold for a few seconds, then return to the starting position. Do not place your heels too close to your hips, otherwise you will severely strain your spine when your hip reaches the top point, causing lower back pain. Also be careful not to lift your hips. High and not tilting your body also one of the causes of anterior pelvic tilt is because of weak muscles at the hips, hamstrings and middle area muscles which are supposed to pull the pelvis back properly so we need to strengthen these muscles to maintain the correct pelvic position Okay, let's move on to the other leg this exercise It can strengthen the hamstrings and hamstrings Lack of strength in these two muscle groups is also a major factor contributing to knee hyperextension Knee hyperextension plays an important role in causing enlarged front thighs and massive calves Hence, having a strong hip and leg is very important Let's work Hard work and do this English bridge right! You can slow down if you're tired You're almost done, you can do it! Next, we'll do a light sway bridge to learn how to engage your midsection to keep your pelvis in a natural position. Take a deep breath, then exhale slowly. Meanwhile, try tucking your ribs and midsection in, then roll your tailbone up. In other words, raise your pelvis and lower your belly in the same breath. Time until your lower back touches the floor and your butt leaves the floor Your pelvis is now at the center point. Inhale and return to the starting position. Repeat the process again! Exhale and tighten your glutes and middle muscles, then bend your tailbone up. Okay, inhale and return to the starting position. This exercise can strengthen our control over the position of the pelvis. Pay attention to the exhale when tightening your middle muscles and inhale when returning to the starting position. The next exercise is the bug exercise. Lying that targets the muscles of the middle region Muscles Exhale while lengthening your leg and tightening the muscles of the middle region Please curl your tailbone towards your belly button so that your back is in contact with the floor Yes, using the same method used in the previous exercise This exercise is very effective in training the lower abdominal muscles which is the part Lower Rectus Abdominis Muscles The lower part of the abdomen plays an important role in pushing the pelvis into the correct position. Therefore, having strong abdominal muscles is the key to improving the anterior pelvic tilt. The next exercise is called the bicycle. There are only two exercises left. Tighten your core and tighten your chin. Touch the opposite knees with Your elbows and put your hands on your ears Do not pull your head forward using your hands Exhale as you engage your core and engage your core throughout this exercise Apart from improving your anterior pelvic tilt this exercise is also effective in training your obliques Well the last exercise is the inverse exercises This exercise is very effective in engaging your muscles Lower abdomen However, do not swing your legs when doing