The anterior pelvic tilt is a postural distortion that pushes the pelvic bones forward while arching the lower back. This type of alignment may cause lower back pain or piriformis syndrome, a type of pain that radiates from the buttocks. When performing abdominal exercises, an anterior pelvic tilt deactivates the core muscles and causes the hip flexors and quadriceps to take over the movement. Stretching exercises may correct this postural distortion.
Postural Profile
When combined with weak gluteal, hamstring and core muscles, tight hip flexors, quadriceps, back and calf muscles may cause an anterior pelvic tilt. Correcting this alignment involves stretching the tight muscles and strengthening the weaker ones. These muscle group imbalances sometimes lead to chicken-or-egg questions. The physical therapist or personal trainer must determine whether the muscle imbalances caused the posture problem, or if habitually poor posture, sometimes resulting from unconsciously mimicking a parent's posture, caused the muscle imbalance.
The Hip Flexors
Tight hip flexors, says sport conditioning coach Raphael Brandon in the Sports Injury Bulletin, inhibit the gluteal muscles. Brandon suggests the kneeling hip flexor stretch. Kneel with your right foot flat on the floor. Bend your left knee, and place it on the floor in alignment with your left foot, but directly behind your hips. Perform a pelvic tilt by bringing your pelvic bones toward your navel. Keep your upper body in an upright position, and hold the stretch for 30 to 60 seconds.
Back Stretch
A ballet bar or a table top provides effective back muscle stretching. This active flexibility exercise may also reverse the faulty movement patterns that cause an anterior pelvic tilt. Place both of your hands on the bar or table, extend your arms and walk back until your back is in a flat position with your chest parallel to the floor and your spine parallel to the ceiling. Take a breath in. As you exhale, contract your abdominal muscles, tilt your pelvis and round your back. Inhale and extend your spine. Perform 10 repetitions, then hold your spine in the extended position. Imagine that the space between your vertebrae is increasing. Hold the stretch for 30 to 60 seconds.
Foam Roller Calf Stretch
Myofascial release with foam rollers combines the benefits of stretching and massage. Place the roller in a horizontal position on the floor. Sit with your hands next to your hips, your legs extended and your Achilles tendons against the roller. Lift your hips a few inches from the floor, and let the roller move along the length of your calves. Do this about five times. When you reach a particularly tender spot, hold the position and let your weight sink into the roller. Intensify the stretch buy crossing one ankle on top of the other.
References
- "ACSM Certified News"; Piriformis Syndrome; Jeffrey Harrison; June 2010
- National Academy of Sports Medicine; Influence of Pelvis Position on the Activation of Abdominal and Hip Flexor Muscles; J.C. Workman; September 2008
- End Your Back Pain Now; 4 Essential Strategies for the Correction Of Anterior Pelvic Tilt; Sam Visnic; 2008
- Denison Athletics: Denison University Movement Assessment
- Sports Injury Clinic; Lower Back Injuries; Raphael Brandon
- BodySpex: Calf -- Foam Roller Stretch
