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Anterior pelvic tilt and correction: Part two

Glute bridge demonstrated as described to accompany the blog by Eastbourne Chiropractor Mykel Mason

January 30th, 2019 14 post views

Following on from my previous blog ‘Anterior pelvic tilt and correction: Part one’ I will now be discussing the common muscle weakness in this posture and the best exercises to correct it.

Muscle weakness in anterior pelvic tilt

The major muscle weakness that I find is the gluteus maximus muscles in the buttocks. These muscles are incredibly strong, or at least they should be. Often these muscles get weak and the hamstrings and the low back take over. This can lead to hamstring injuries and low back pain. I am going to go through a few simple exercises for the gluteus maximus that I recommend anyone with anterior pelvic tilt does.

The key thing with all of these exercises is that you have to consciously contract your buttock muscles.

Leg extensions

Lying on your front on the bed with your pelvis on the edge. Make sure that you are tilting your pelvis backwards and then raise your leg straight up behind you. Make sure that you don’t twist at all keeping your pelvis straight. Make sure that you concentrate on contracting your gluteus maximus and ensure that your leg goes as high as you can get it without twisting or arching your back (see picture). Repeat twenty times each side.

The picture demonstrates a man lying on the edge of a chiropractic bench with his left foot on the floor and the other raised in the air with the leg straight.

Leg extensions demonstrated on a chiropractic bench emphasising not turning the pelvis

Glute bridges

Lie on your back with your knees bent up. Contract your buttocks and raise your pelvis up to the ceiling.  Make sure that you raise your pelvis up to the point where you could draw a straight line between your chest and your knees. Repeat thirty times.

Glute bridge demonstrated as described to accompany the blog by Eastbourne Chiropractor Mykel Mason

Glute bridge correctly demonstrated with full contraction of the Glute leading to a straight line between knees and chest

Posterior pelvic tilt

Consciously tilting your pelvis backwards as you walk. If you can actively tilt your pelvis backwards whilst walking this stops your low back from extending and using the muscles whilst walking so your glute muscles will do the job that they are supposed to do. It will feel strange at first but this is likely going to be closer to how you should be walking than you currently are. I find this an incredibly important exercise as it gets you used to using these muscles in day to day activities and takes no extra time to do.

The picture demonstrates a man with his hands on the bony prominence at the front of his pelvis and the bony prominence at the back. The first is where the front is lower than the back (anterior pelvic tilt) and the second where they are in line (neutral). To accompany the blog by Eastbourne Chiropractor Mykel Mason

Anterior pelvic tilt and neutral pelvis

If any of these exercises cause you pain then stop doing them and consult your chiropractor.

This is what I find most effective in an anterior pelvic tilt and I hope that you find it useful.

At Lushington Chiropractic in Eastbourne our chiropractors and massage therapists have a wealth of experience between them.  We focus on getting to the root of your problem to help your body heal and repair. Your chiropractor or massage therapist will recommend the best type of treatment for you and your care plan will be individually tailored to suit you.

Yours in health

 

Mykel Mason your Eastbourne chiropractor

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