A Dummy’s Guide To Fixing The Pelvic Tilt

What is a Pelvic Tilt?

The pelvic tilt is the inclination of the pelvis with respect to the thigh bones and the rest of the body. It results due to lack of mobility, stability, motor control and posture. And, it can result in several other disruptions if your pelvis is out of its natural location, normally tilted in one direction or the other. It usually affects the hip flexors and extensors and contributes to either good or poor posture.

Types of Pelvic Tilt

The three most common types of pelvic tilt issues are:

1. Anterior pelvic tilt

2. Posterior pelvic tilt

3. Lateral pelvic tilt

1.  Anterior Pelvic Tilt

The anterior pelvic tilt is a condition where the front of the pelvis rotates forward and the back of the pelvis rotates up. It impacts the health of the spine and is usually caused due to excessive sitting. In this type, the hip flexors tighten which compromise your pelvic alignment and take over your spinal stability. It is mostly experienced by pregnant women.

2.  Posterior Pelvic Tilt

The posterior pelvic tilt is a condition where the front of the pelvis tilts up and back, while the bottom of the pelvis rotates under the body. It is just opposite to the anterior pelvic tilt. The hamstring muscles in this are tightened and the position of the spine is weakened.

3.  Lateral Pelvic Tilt

A lateral pelvic tilt occurs sidewise and the degree of tilt is so high that one hip seems higher than the other. It happens as the pelvis moves side by side. This form of pelvic tilt is normally caused by the erector spinae muscles. This contributes to unilateral body-wide muscle imbalances.

Exercises that can correct Anterior pelvic tilt

Anterior pelvic tilt can cause you pain in the lower back, hip and knee pain leads to faulty posture, disrupts the normal curve of the spine, and leads to forced hip and knee rotations. Doing exercise can help relieve these symptoms and address the anterior pelvic tilt.

1. Lying Glute Bridge

Lying glute bridge, Credits: Pixabay

Benefits:

– It works on your glutes and hamstrings and strengthens them. – It helps relieve back pain without placing any pressure on the lower back.

1. Bird Dog

Bird-dog pose, Credits: Pixabay

Benefits:

1. It strengthens the glutes and enhances core stability

2. Improves stability, promotes proper posture, encourages a neutral spine, increases range of motion and relieves low back pain.

3. Plank

Plank Credits: Pixabay

Benefits:

1. Activates the glute and hamstring muscles.

2. Helps adjust the pelvis towards a more posterior position

3. Encourages proper posture and corrects spine curvature

4. Single-Leg Reverse Hypers

Single-Leg Reverse Hypers, Credits: pixabay

Benefits:

1. It strengthens your glutes, hamstrings, and lower back all at once.

2. It supports your spine and relieves from lower backache problems.

3. Dead Bug

Dead Bug, Credits: Pixabay

Benefits:

1. It works on your core and hip stabilization.

2. Helps align the pelvis.

3. Improves posture, balance and coordination.

4. Quad Foam Roll

Quad Foam Roll, Credits: Pixabay

Benefits:

1. Release tension from quadriceps and rectus femoris muscles.

2. Helps maintain normal muscle length, increase range of motion, relieves from pain, and aid in recovery

3. Bridge Pose

Bridge Pose

Benefits:

1. It stretches the muscles in your chest, neck, spine, and hips.

2. Strengthens the back, buttocks, and hamstrings.

Corrective Exercises for Posterior Pelvic Tilt

1. Seated Hamstring Stretch
   

Seated Hamstring Stretch, Credits: Pixabay

Benefits:

1. Stretches the tight hamstrings, makes it flexible.

2. Helps bring the pelvis to tilt backwards

3. Hamstring stretch also provides an extra support to the back and pelvis

4. Superman

Superman pose, Credits: Pixabay

Benefits:

1. Strengthens weak glutes and lumbar spine.

2. Increases your core strength.

3. Cobra Pose:

Cobra pose, Credits: Pixabay

Benefits:

1. Loosens the muscles of abdominals,

2. Pulls your pelvis forward.

3. Strengthens the spine and glute muscles

4. Glute / Piriformis Foam Roll

Glute / Piriformis Foam Roll, Credits: Pixabay

Benefits:

1. Release the tension from tight glutes

2. Strengthen the lower back, abdominal, gluteal and hamstring muscles

3. Hamstring Foam Roll

Hamstring foam roll, Credits: Pixabay

Benefits:

1. Release tight hamstrings

2. Helps with flexibility, muscle recovery and pain reduction.

Exercises for Lateral Pelvic Tilt

1. Lying Reverse Leg Raises

Benefits:

1. This will help strengthen the weaker side of the hip.

2. Strengthens the glutes and improves hip mobility

3. Warrior Pose (Glute Kick Back)
   

Warrior pose, Credits: Pixabay

Benefits:

1. It helps align back your hips and pelvis by fixing the unilateral imbalance

2. Opens your hips.

3. Improves focus, balance and stability.

4. Clamshell Exercise

Clam shell exercise, Credits: Pixabay

Benefits:

1. Strengthen the gluteus medius, which is located at the outer edge of the buttocks and is responsible for stabilizing your pelvis.

2. Balances and strengthens the muscles in your inner and outer thighs and pelvic floor muscles.

3. Lying on Side Leg Lift

Side-lying leg raise, Credits: Pixabay

Benefits:

1. Strengthens the glutes

2. Improve range of motion in the hips.

3. better body stabilization.

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