Right here in this article, we shall be discussing what lateral pelvic tilt is, its causes, symptoms, and exercises to correct lateral pelvic tilt.
What is Pelvic Tilt?
The main cause of movement dysfunction is muscle imbalance. Pelvic tilt is a common factor in lack of mobility, stability, posture and motor control. Pelvic tilt is the positioning of the pelvis in relation to the body. If your pelvis is out of position, it is usually tilted in one way or another and can cause many other breaks in the kinetic chain.
In many pelvic tilt problems, the flexors and hip extenders are strongly influenced. Since these muscles join the pelvis and lower back, you can expect other muscles in the pelvic region to tighten. These muscles include, but are not limited to, the psoas major, the rectus femoris, and the quadratus lumborum. These muscles affect the lumbar region and contribute to good or bad posture.
Once the ability to control the pelvic floor muscles is lost, many other things can go wrong inside the body. Indeed, the pelvic floor muscles help the function of the organs through muscle contractions.
It is important to implement corrective exercise in a client’s program to create a more durable body and correct current movement dysfunctions. Corrective exercise can help improve performance, restore performance and reduce the risk of injury.
Continue reading What is lateral Pelvic Tilt to find out more
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Types of Pelvic Tilt Problems
The three most common types of pelvic tilt problems are the anterior, posterior, and lateral pelvic tilt. Since the pelvic tilt is the position of the pelvis relative to the body, each type of pelvic tilt indicates the direction in which the pelvis is fixed.
When identifying a pelvic tilt, it is essential to see these positions the right way. The terminology at the start can often confuse many fitness professionals and clients if it is not properly explained.
Anterior Pelvic Tilt
This is when the front of the pelvis rotates forward and the posterior part of the pelvis rotates upward. The anterior pelvic tilt, along with other types of pelvic tilt problems, has an impact on the health of the spine and could be a direct result of a person’s inactivity or how a person sits. Sitting too much constricts the hip flexors, causing a change in the position of the pelvis. If the hip flexors support the stability of the spine, it compromises pelvic alignment. This is usually seen during pregnancy. This muscular imbalance coincides with weak abdominal muscles and maximum glutes. In this case, we can call it the crossed pelvis syndrome or the lower crossed syndrome.
Posterior Pelvic Tilt
This is the opposite of anterior pelvic tilt. This is where the front of the pelvis tilts up and backward, while the bottom of the pelvis rotates under the body. Like the anterior pelvic tilt, the spine is in a compromised position and the problem would benefit from corrective exercise. Tight hamstrings are a major contributor to posterior pelvic tilt problems.
Lateral pelvic tilt
Each pelvic tilt is unique. A lateral pelvic tilt is when the pelvis moves from side to side, so much so that one hip is higher than the other. This leads to unilateral muscle imbalances throughout the body.
The erector muscle group of the spine often affects this inclination and should always be taken into account in this situation. To allow our lumbar spine to be in a neutral position, the pelvis must be aligned with our shoulders. One side should never be higher than the other.
What Is Lateral Pelvic Tilt?
The pelvis should be positioned so that it is parallel to the shoulders and the floor. A lateral pelvic tilt occurs when one hip is higher than the other. This can cause tension in some muscles while others weaken.
Massage can help relax tense muscles and daily exercises can help strengthen the weak.
Symptoms Of Lateral Pelvic Tilt
If you have lateral pelvic tilt, you can develop these symptoms
- Poor spine alignment
- hip and back pain
- walking in an unbalanced way
How to Find out If you Have Lateral Pelvic Tilt
- Stand in front of a large mirror with your feet shoulder-width apart.
- Place the heels of your hands on the front of your hip bones, also called the superior anterior iliac spine.
- Hold a piece of string stretched between your two hands or imagine a horizontal line between your hands.
The line between your hands should be parallel to the ground, rather than ascending or descending. If the line is not parallel, you can have a lateral pelvic tilt.
If you are unsure whether you have a lateral pelvic tilt, or if you do not feel safe trying to diagnose yourself, you should ask a certified physiotherapist to examine you.
Common Causes of Pelvic Tilt Problems
The pelvic tilt doesn’t just appear out of nowhere. They develop through certain movements and even inactivity. Finding out where these imbalances are and how they can get worse can help your customers achieve better results.
1. Hamstrings, Glutes, and Abdominals
Tight hamstrings and glutes pull the lower part of the pelvis under the body when the front part of the pelvis tilts up and back. Tight abdominal muscles pull the pelvis up, while weak lower back muscles do not respond. This creates a posterior pelvic tilt problem.
2. Quadratus Lumborum
When someone says that they have one leg shorter than the other, then they may have lateral pelvic tilt. A lateral pelvic tilt can make one leg appear shorter than the other. In most cases, the quadratus lumborum is the main muscle responsible for creating and correcting a lateral pelvic tilt.
The lumbar square muscle is located deep in the abdominal wall and is attached to both the pelvis and the lumbar spine. The key role of this muscle is to help one bend from side to side. This helps stabilize the pelvis. As this muscle tightens on one side of the spine, it will begin to pull the pelvis to the other side, creating a lateral pelvic tilt.
To avoid pelvic tilt, you must first understand the correct positioning of the pelvis. Be proactive in assessing your clients to see if they have a pelvic tilt or are showing signs. You need to know if there is a tendency to prescribe an appropriate exercise routine that includes the appropriate corrective exercise.
3. Hip Flexors
The anterior pelvic tilt is the result of tension in the hip flexor muscles. When a muscle tightens, it shortens. When the hip flexors become shortened, the hip extensors become loosen and thus, lengthen. The hip flexor muscles, such as the iliopsoas, sartorius, and rectus femoris, attach to the pelvis and lower back. Due to the origin and attachment sites of these muscles, their key role is to bend the hip. Sitting too much and having poor posture, keep your hips bent for an extended period. Bending the hips will tip the front of the pelvis forward and the back of the pelvis up. This body position makes a person subject to an anterior pelvic tilt.
Pelvic tilt is common during pregnancy and essential for childbirth. During pregnancy, be sure to do pelvic tilt exercises that help in strengthening the core and surrounding muscles. Remember that corrective post-pregnancy exercises are just as important.
Home Exercises to Help Fix Lateral Pelvic Tilt
1. Reverse Leg Raises
This exercise will help strengthen the gluteal muscles and improve hip mobility. The lower hip will likely have weaker muscles, which can make this exercise difficult at first.
- Lie on your stomach with your legs flat on the floor and your forehead resting on your hands.
- Lift one leg while keeping your knees straight and your buttock muscles tight. Do not let the other hip lift off the ground.
- Hold the position for 2 to 5 seconds, then lower your leg.
- Do 12 repetitions.
- Change legs.
Do not arch your back when you lift your leg, as this can cause back pain. Tighten your abdominal muscles during this exercise to avoid overarching.
2. Hip Realignment
This exercise will help you align your hips with each other.
- Lie on your back, feet against the wall.
- Using the leg on the same side as the hip that leans towards the shoulder, press the leg against the wall.
- At the same time, press the upper part of the hip with your hand.
- Hold the position for 10 seconds, then release.
- Do 12 repetitions.
This exercise will help improve hip mobility and strengthen the gluteal muscles.
- Lie on your side, both legs bent at a 90-degree angle and the forearm supporting the head.
- Before you begin, turn your upper hip slightly toward the floor, making sure the spine is relaxed and stable.
- Raise your upper knee, but keep your feet together.
- Hold the position for 5 seconds, then lower your knee.
- Do 12 repetitions.
- Switch sides.
Make sure not to twist the spine during this exercise. This can lead to additional stress and back pain. Aim for short, controlled movements.
You can bring your legs closer to your body or stretch them further. Changing the position slightly will help you work all the muscles in that area.
4. Reverse Standing Leg Raises
This exercise will strengthen your gluteal muscles and improve your balance.
- Hold a wall or the back of a chair for balance.
- Keep your body straight, tighten your abdominal muscles and lift one leg off the ground behind you.
- Raise your right leg behind you as high as you can without arching your back.
- Lower your leg until your toe rests on the floor.
- Do 12 repetitions.
- Change legs and repeat.
Keep your spine straight while you perform this exercise using small, controlled movements. Do not swing your leg as this can cause back pain.
5. Hip Adduction
This exercise will help strengthen the adductor muscles, which are located on the inside of the thigh.
- Lie on your side with both legs straight. Use your forearm to support your head.
- Cross the upper leg over the lower leg, placing the foot of the upper leg on the floor in front of the knee of the lower leg.
- Keeping your lower leg straight, lift it as comfortably as possible.
- Hold the position for 5 seconds, then lower your leg.
- Do 12 repetitions.
- Switch sides.
Make sure you don’t twist your hips when lifting your leg.
Why Are These Stretches Important
These exercises will strengthen the muscles with little work. In addition to this, you will need to stretch your overworked muscles to balance them properly.
The National Academy of Sports Medicine recommends stretching the following hyperactive muscles related to the lateral pelvic tilt:
- Soleus and Gastrocnemius (try some calf stretches to relax these two calf muscles)
- Hip flexor complex
- Abdominal complex (rectus abdominis, external obliques)
A lateral pelvic tilt can cause pain and discomfort, but daily exercise can help correct the problem.
Use the mirror test to track your progress. Continue to do these exercises even after realigning your pelvis. This will prevent the condition from developing again.
You can also read our article on how to keep a straight posture to know how you can maintain the right posture. Also feel free to go through this website for other posture-related articles that will definitely help you.