Posterior Pelvic Tilt Exercises

A posterior pelvic tilt is a posture deviation where your pelvis is tilted backward, causing your torso to lean back and your lower spine to flex. This causes the head to protrude forward and the shoulders to round forward to maintain balance. People with posterior tilt appear to have little or no curve in the lower spine, and droopy buttocks. They also suffer from chronic stiff hips and hamstrings, weak abdominal and spine muscles, shoulder and neck pain, and migraines.

Heel Drop

This exercise teaches the proper body alignment in a standing position while stretching your calves and strengthening your postural muscles in your spine and trunk.

Stand at the edge of a stairwell and place your feet about six inches apart. Hold on to the rail for support while keeping your spine tall and your chest high. Allow your heels to drop down and allow your calves to stretch. Hold the position for 10 deep breaths.

If you want to increase or decrease the amount of stretch in your calves, place more or less weight on the balls of your feet.

Static Squat

This exercise strengthens your back extensor muscles, hip muscles and legs while maintaining a tall posture. You will need either a sturdy post or a door to do this.

Standing about an arm's length distance away from a pole or a door with two doorknobs. Grab the support with both hands at waist level and walk your feet toward your support so that they are beneath your hands. Then squat down until your hips and knees are at 90 degrees. In this position, push your pelvis back so that you are arching your lower back and flattening your upper back. This helps to counter the effects of the posterior tilt.

Hold the position for 10 deep breaths. If you cannot hold the position for that long, decrease the holding time and limit how deep you can squat. As you adapt to the exercise, go deeper into the squat and hold the position longer.

Downward Dog

This exercise stretches the entire posterior fascia that runs from the base of your neck and down to your heels. It helps alleviate tension in your lower back and the back of your hips and legs.

Start on your hands and knees with your shoulders above your wrists and your pelvis above your knees. Sit back on your buttocks on your legs while keeping your hands in the same position. Curl your toes under and gradually lift your hips up so that you are now on your hands and feet. Don't move your hand positions. Push your tailbone up and back and tighten your thighs, turning your toes inward. Hold for five deep breaths. Return to the crouching position and repeat two to three more times.