There are two common types of pelvic tilt that causes poor posture and back pain. According to Anthony Carey, co-founder of Function First in San Diego, California, anterior tilt is where your pelvis is tilted forward excessively, causing your lower back to curve and your stomach to appear distended. Posterior tilt is where your pelvis tilts backward to the point where it causes your lower back to have very little or no curve. Both of these tilts causes back, hip, and other joint pain as well as stiffness and poor movement patterns. Each of these postural deviations requires a different strategy to correct.
Anterior Tilt: Standing Anterior Fascia Stretch
Step 1
Stand with your left leg in front of the right, and point both feet forward. Place your left hand on your upper left thigh for balance, and raise your right arm above your head.
Step 2
Shift your weight to the left foot and push your pelvis forward until you feel a stretch in your hip flexor region. Push your right heel to the ground. Tighten your right buttock, and keep your torso upright. Hold this position for three deep breaths.
Step 3
Lean your torso to your left while keeping your legs and pelvis in place. Keep your right arm straight with your right bicep near your right ear. Hold this position for three deep breaths.
Step 4
Rotate your torso to your right while maintaining your leg and hip positions and the lean. Look up and hold this position for three deep breaths.
Step 5
Unwind your body by reversing the steps. Switch legs and repeat the steps on the opposite side of your body.
Posterior Tilt: Supine Hip Flexion
Step 1
Lie on your back with your arms to your sides and your knees bent. Place your feet and legs hip-distance apart. Place a cushion beneath your head and neck if this position is uncomfortable.
Step 2
Lift your right foot off the ground about four to six inches. Point your foot straight ahead, and keep your hip and knee in alignment with your foot. Allow your lower back to arch slightly as you lift.
Step 3
Lower your foot and repeat the lift 10 to 15 times per side.
Hip Rotator Stretch
Step 1
Lie on your back, and place both feet on the wall about hip-distance apart. Place your arms at your sides with your palms facing up.
Step 2
Cross your right ankle over your left knee without moving your pelvis or left leg. Push your right knee toward the wall with your hips only.
Step 3
Hold the stretch for five to six deep breaths. Switch legs to repeat the stretch on the opposite hip. Do three reps on each side for three sets.
Tips and Warnings
- According to Ann and Chris Frederick, authors of Stretch to Win, always breathe deeply when doing any postural exercises and stretching. Breathe into your abdominal cavity, and it should expand like a balloon. This helps to relax tight tissues when you stretch.
- Always warm your body up to increase tissue flexibility and improve the effectiveness of the stretch. Stretching cold muscles and tissues can cause a stretch reflex that causes your muscle and joints to become tighter. This is a mechanism that protects your muscle from tearing itself.
Things You'll Need
- Sofa cushion
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
Member Comments