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Today, I’m going to show you how to fix your anterior pelvic tilt and the accompanying hyper lumbar lordosis. Whats going on everybody, it’s blake Bowman, here with guerrillas and fitness, and in today’s video, I’m gon na be discussing the following one: what an anterior pelvic tilt and hyper lumbar lordosis are to what causes these things? Three, why you should fix them and for a couple of the best corrective exercises that you can do the fix them now. I’Ve used this analogy before, but think of your pelvis, like a shelf. Okay, it’s supposed to be flat.
This is a neutral position. What happens when you have an anterior pelvic tilt? Is it tilts forward? Okay, anterior actually means towards the front now. What causes an anterior pelvic tilt are a particular set of muscular imbalances.
Okay, so this is your hip right here, basically, most of the time. What causes this anterior pelvic tilt are shortened and tight, anterior thigh muscles here, specifically the hip flexor muscles, the rectus femoris, which runs right down the thigh and the TfL okay, so those are tight on the front part of the bottom of the of the front. Here. Okay, tight here, pulling the tip the the front of the pelvis down. Okay, another thing that comes along with it is tightness in the upper back, okay or in the lower back rather, okay.
Tighten this down here is pulling up the top part of the back end. So you got to tighten this down here, tipping it forward. This way, tighten this up here, furthering that okay and to make things worse. Usually, what happens when you have an anterior pelvic tilt is your anterior core musculature, which would normally be up here, is weak and it’s not counteracting that downward force that the tight, TfL and rectus femoris are producing down here. So you’re not cancelling that out by having a strong core in here, which would pull it up, so this is pulling it down.
This is pulling down and, on the back end, glutes and hamstrings tend to be weakened. Okay, and just like on the front here there producing Appa, supposing force to combat this tilting forward. Okay, so these need to be stronger in order to pull it down now, when the pelvis tilts forward, what usually comes along with that is an exacerbation of the normal lumbar curve. So people tend to like really really arch their back when they have an anterior pelvic tilt. Now I should say that it’s not the muscular imbalances themselves that is causing the anterior pelvic tilt because there’s an additional cause that causes the muscular imbalances in the first place.
At the and that’s at the root level, and what typically is responsible for that is excessive sitting now I made a video about sitting that you can check out right over here. One thing in the video that I didn’t really stress enough is the importance of using a backrest when you’re sitting so watch that video but keep in mind that you actually want to use the backrest. You don’t want to sit at the edge of your chair, because that will cause even more hip flexor tightness down here, which is going to further contribute to your anterior pelvic tilt. Its really important that you address this root cause of your anterior pelvic tilt before you do any corrective exercises in an effort to fix it, because, if you’re not addressing the root problem, that what’s the point of even doing corrective exercises, you’re really just going to be Spinning your wheels so before I get into those corrective exercises, I’m going to talk a little bit about why you, if you have an anterior pelvic tilt, it’s something that you want to address so to begin having an anterior pelvic tilt will make those lower back Muscles very, very tight: your lower back will be constantly tight and any orthopedic issues that you have in your back, like sacroiliac dysfunction. You know disk issues.
All of those things tend to become exacerbated and made more painful by having an anterior pelvic tilt. So basically, it can make pre-existing back pain feel worse. It can actually even cause back pain in the first place. So that’s one reason. The second reason is it’s not really.
Aesthetically, pleasing to you know, stand like this with this duck: butt posture, stomach kind of dumped forward here being hyper extended, alright, look good and it doesn’t translate well to athletics. With that being said, here are some of the best exercises that you can do to fix. In the first step, is going to be addressing those tight, restrictive tissues down here and up here, using foam, rolling pressure techniques and other stretches these first two techniques we’re going to do – are going to utilize the foam roller. So what you’re going to do to start putting underneath the lower back, keep the core squeeze, because you want to keep your upper body rigid here you don’t want to bend across this thing. Stay rigid focus on the lower back those tissues and muscles that are pulling the top of the pelvis up.
Okay, the top part of the back end, and here we’re just looking for trigger points. Okay, releasing all those tissues and fashio that might be really really tight. On you – and it probably is, if you have an anterior pelvic tilt – do that two sets thirty Seconds looking for trigger points. The second area we’re going to get with the roller is the rectus femoris, which is right on top of the thigh here and the tensor fasciae latae, which are kind of adjacent. You know to where the rectum connects appears right off to the side at about a forty-five degree angle.
Its really squishy here. If you have an anterior pelvic tilt you’ll probably be tight there and remember. You can also do this with a soft ball just by putting the soft ball on the ground and getting it in there that’s a little bit more aggressive. You might want to start with the foam roller and then maybe progress that as a more advanced way to release these tissues, but to get the fetus. You have to stay right on top of your thigh and you’re just going to move up and down it.
Just like me, okay, you can bend the knee and extend it like this to get a little bit more release, but this is gon na be pretty tight on you. Okay, from there we’re going to come into that hip flexor that TfL right there spending some time in there rocking back and forth. You’Ll know when you’re on it, because it’ll be very, very tight, and for this you also want to do it for about two sets of thirty Seconds. Alright, so those were two release techniques kind of get. You started on working in those tight tissues that you’re going to likely have.
If you have an anterior pelvic tilt, I like to follow those up with static stretches. So what we’re going to do now is a hip flexor stretch. Now I actually made a hip mobilization. Video that includes a banded version of these stretches, the lit, which is a lot more effective than the one I’m about to show. You right now so check that out over here, but if you don’t have a band, I talked about it in that video.
But if you don’t have a band, it’s it’s still very beneficial to do this exercise basically you’re going to put your knee down you’re, going to take your your other foot and plant it out in front of you you’re going to squeeze the butt cheek. Its really important that you do this: squeeze the butt cheek on the leg that you’re stretching suck in your core and squeeze it too, and then kind of lean forward like this you’ll feel a lot of stretching occurring in the front of your hip here. Those are those tight tissues that are tipping the front part down. Okay, so squeeze that butt cheek lean forward, suck the stomach in and squeeze it raise this arm up and then, if you’re, this might be like too much for you already. But if you want to make it a little bit more um, you know advanced, and you really want to pry those tissues apart, keeping the butt cheek squeezed, keeping the stomach sucked in you can bend your body away from the leg that you’re stretching for that again.
Two sets of about 45 seconds each leg so doing a stretch for the lower back is actually pretty difficult. There’S not very many stretches that effectively get in there, but Child’s Pose from yoga is actually a pretty good one and basically to get in that you’re. Just going to get on your knees here and you’re, going to rock back towards your heels like this and then try to create as much distance as possible between the tips of your fingers and your tailbone. So you’re pushing your tailbone that way as you’re pushing your hands that way, trying to create as much distance between the two that’s going to get those the the lumbar erector muscles or your rectoress Pinay and all of the fashion. In there your search 11r faccia.
Its going to elongate it and really help to release those tissues. That is much you know it’s much less intense than the hip flexor stretch, so you can actually hold that one for about three sets of a minute. Now that we’ve addressed those tight tissues down here and up here that are tipping the pelvis forward and we’ve kind of loosened those things up now, it’s time to start strengthening the deeper issues here, to bring that pelvis into a more neutral position all right. So I actually made a very comprehensive video on how to do plank properly and it’s actually kind of tailored to those of you with an anterior pelvic tilt, so go ahead and check that out. If you haven’t seen it, but one of the best ways to combat your pelt, your anterior pelvic tilt is to do a plank with a posterior pelvic tilt.
So this is an anterior pelvic tilt. Posterior pelvic tilt means it’s the exact opposite. It’S tilted backwards, almost okay. So check out that video that I just linked up there a couple seconds ago, but basically do this for about five sets of 30 seconds. It’S a great exercise.
It’S probably the number one exercise for fixing an anterior pelvic tilt in terms of strengthening okay. This goes along great with the other ones and if you have to prioritize any exercise, excluding the stretching techniques and the pressure techniques, if you have to prioritize one strengthening technique because you’re limited on time, make it this one, because this one’s very powerful. But what you’re going to do to get down on your elbows? Keep your hips up at the same level as your shoulders, tuck your butt underneath and then really extend from the thoracic spine, okay. But the key here is to tuck your butt underneath suck in and you’re kind of, like it’s kind of like you’re, trying to hide your ass you’re rotating your pelvis, the opposite way.
Okay, and like I said five sets of thirty seconds with that one. So this is another really good one: that’s going to hit the hamstrings and the gates at the same time. Okay, and those are those muscles underneath the pelvis that when you tighten those up, it’s going to bring that back part, that’s up really high back down to a more normal level. So this is called a hip circle. Its basically just a resistance band.
That’S meant for your legs, but you don’t actually need this, but I would recommend that you do this banded, because it’ll help you get more gluteal activation, so any type of close resistance band that you can put over your knees is going to help with this okay. But what you need this in a stability ball all right! This is a banded stability, ball hamstring, curl you’re going to lay on your back put your just your heels on the ball. With your legs, extended, bring your arms out to a tee you’re going to lift your hips up, drive your knees out away from each other. As you pull your heels in towards your butt, okay leave the hips off the ground.
The whole time pull in okay, you’re going to feel this in both your blues right in here and your hamstrings big time, while you’re doing that. Try driving your knees out simultaneously, while you’re pulling your heels in towards your butt, for that five sets of 15 reps alright, so I saved the weirdest one for last, and these are just what I call pelvic rolls. Its basically laying in a supine position on your back, putting your pelvis into a posterior tilt. Okay, it looks it looks weird, but do this one in your house or something and you’ll be fine, but basically what you’re going to do is you’re gon na lay on your back put your hands on your pelvis here, because the whole idea with doing this is To help guide your pelvis, what you’re going to do is you’re going to kind of tilt your pelvis forward into your familiar position. This anterior pelvic tilt where your back is arching and then from here you’re, going to suck the stomach to rotate it up.
Okay, into a posterior pelvic tilt using the hands to help guide the pelvis. Okay, push your belly out into your tilt, suck the stomach in hard posterior, pelvic tilt. Okay. This is really good for activating that transverses abdominus in here. Its very crucial that you’re sucking the belly button down towards the spine in while you’re rotating here.
Okay, like this, we’re trying to condition your pelvis in your body to get used to that more neutral, pelvic positioning – and this is a great exercise, for it gets a little bit of hamstring activation too, and a lot of transverses abdominus activation, which are both really going To help to bring the pelvis back into a neutral position for that, since it’s a low intensity exercise, you can do it for about five sets of 20 repetitions. There. You have it people through the combination of adjusting the way. You sit the sheer amount of time that you’re sitting with these corrective exercises. You now have the power to totally fix your anterior pelvic tilt in terms of frequency.
I would say you can perform this routine three to four times a week. I will warn you, however, to that I have seen people overcorrect their anterior pelvic tilt myself included. I’Ve also seen several people here on the internet. Do that former clients of mine, once your pelvis is in a more neutral position and that the lower back is not feeling is tight. I would recommend that you cut down on the frequency of doing this routine to maybe once every one to two weeks, because if you continue to do this, even though you’re in a once, you’ve basically been able to accomplish a neutral position, you’re actually going to start.
Creating the opposite imbalance, something similar to like a posterior, pelvic tilt and sway back so always monitor yourself and once you’re, starting to feel better. Once your pelvis is in a more neutral position and your lower back is not as hyper extended, then lay off some of these exercises. I really hope you enjoyed this video if you have and you’re not yet subscribed to my channel then go ahead and do that right over here. Also go to my facebook page. Give me a like and go to my Instagram and follow me there.
I’Ll include links above those things in the description down below other than that enjoy the weekend and I’ll see you next time. Oh and one last thing, I’m still looking for questions the answer for all of you. So if you have a question that you want me to make a video on and address then go ahead and leave your recommendation or question in the comment area down below
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