Anterior pelvic tilt and correction: Part two
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.
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.
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.
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.
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
Categories: Lushington Chiropractic