How to Correct Anterior Pelvic Tilt?

Anterior pelvic tilt occurs when the front of the pelvis drops and the back of the pelvis rises.  Most often this happens when the hip flexors shorten and the hip extensors lengthen.

Flexors are muscles on the front of the thigh, while extensors are on the back. To keep balance standing upright, the spine is hyper-extended (takes an additional curve) with the abdominal muscle (rectus abdominis) lengthening.

Treatment

If you have anteriorly tilted pelvis, then you should see an orthopedician. He is the right person to make an assessment of which muscles in your body are affected. Only then, corrections may be made. Length of the affected muscles can be altered. Since you are quite young, sometimes such corrections can be made by exercises. A physiotherapist may also be needed for assistance.

In essence, we need to do two things:

• Stretch the smaller muscles- spinal erectors and hip flexors
• Make the hamstrings, deeper abdominals and gluteus stronger

There are numerous exercises that may be done, more effectively with the help of a physiotherapist. They usually involve weights and gym equipment.

Exercises

However, there are also exercises that you can do at home using only your body weight. These will not be very effective though, I’m listing them here to give you an idea of the types of movement that will help you correct your posture. They are as follows:

1. Supine hip extension or pelvic lift– This strengthens both the gluteus and the hamstrings. Straighten one leg so that only one foot is on the ground, hold for a while and then do the same with the other leg.
2. Front and side plank exercises– They make the abdominal muscles stronger. In contrast to sit-ups, which mainly affect the superficial muscles, planks target the deeper muscles. In addition to the usual front plank where both feet and elbows are on the ground, you may do side planks. This exercise can also be made more difficult by lifting one of the legs up and holding for at least 30 seconds.
3. Lunge stretch– Position yourself with one leg forward and resting on the knee of the back leg. Be sure that the front ankle is directly under the knee and that the trailing leg is straight out behind you. You may use your hands on the ground to steady the body. Gently lower the hips downward and forwards; hold that position. Repeat on the other side.

Whatever exercise you do, be gradual. No fast or painful movement. Stretches are always gradual, and only then they are helpful.