Published: May 14th 2020
Now, let me explain what anterior pelvic tilt is.
It's when your pelvis ends up tilting forward or anterior which changes the position of your pelvis, hip and lower back. With that change in the position of your pelvis, you have more stress on your hip, back and knee which increases the risk of injury and pain. Plus, when you change the curve in your lower back, it increases the risk of back pain.
3 Best Stretches to Help Fix Anterior Pelvic Tilt
I wanted to go through 3 stretches that you can do to help fix that anterior tilt.
I will get Orsy to move down to the mat and move into a 90 - 90 position.
Front leg is at 90 degrees, the back leg is at 90 and you tightening up your abdominal area. Then, move your hips forward and look for a stretch in front of the hip.
90/90 Hip Flexor Stretch
You will feel the stretch in the front of your hip and the thigh. You are looking for a light stretch. You are not trying to rip the muscle apart. Hold that for about 20 to 30 seconds going twice on each side alternating.
Orsy is lying on her side bringing the heel towards the seat. Then bringing that thigh back a little bit in order to intensify the stretch in the front of the thigh and the front of the hip.
You are holding for 20 seconds light stretch and you will do it twice on each side alternating.
I will get Orsy to stand up with a little bit of a wider stance, like a shoulder-width stance and then squatting down. Elbows are between her knees and then she is pushing the knees out, looking for a stretch in the inner thigh and hips.
You are changing that position in the lower back and in the pelvis from an anterior tilt to a posterior tilt. With that one, you will do just like the other ones, 20 to 30-second hold, twice.
There you go!
If you have an anterior pelvic tilt, give those 3 stretches a go. You can do it a couple of times throughout the day.
If you have tight hip flexors from sitting all day, then check out: