Posterior pelvic tilt | Posterior Pelvic tilt stretches & corrective exercises

Posterior pelvic tilt | Posterior Pelvic tilt stretches & corrective exercises

Posterior pelvic tilt|Posterior Pelvic tilt stretches & corrective exercises Check out this new video .
Posterior pelvic tilt and anterior pelvic tilt are common postural problems that can cause discomfort and pain in the lower back, hips, and legs. However, both conditions can be corrected through a variety of exercises and stretches that target the muscles and joints involved in pelvic alignment.

If you sit at a desk all day and lead a sedentary lifestyle, you may have a posterior pelvic tilt, which refers to a condition where your pelvis is tilted backwards, away from its’ neutral position.
While a posterior pelvic tilt isn’t as common as an anterior pelvic tilt, it still affects a lot of people and can have some pretty serious consequences.

Firstly, it affects your posture as a whole as your upper back and neck try to compensate for this abnormal pelvic positioning resulting in a flat back, rounded shoulders (aka Thoracic Kyphosis) and a forward head position.

Over time posterior tilt will lead to muscle imbalances, predisposing to neck and back pain, furthermore, it can increase the compression load on the mid and lower back, which can lead to injuries including disc prolapse or disk herniation. It can even affect the way your clothes fit you and your self-confidence levels.

Posterior pelvic tilt is a common postural problem that can lead to lower back pain, hip pain, and reduced mobility. Here are some stretches and corrective exercises that can help correct posterior pelvic tilt:

Times Stamps
0:00 Introduction
0:01 Posterior Pelvic Tilt FIX - Part 1
0:58 Tests for posterior pelvic tilt
1:29 How do you know if you have a posterior pelvic tilt?
1:33 Thomas Test
2:34 Common causes of posterior pelvic tilt
2:39 St - Prolonged sitting With poor posture especially
3:27 Nd-Prolonged standing with poor posture
3:45 Rd-Holding/carrying heavy objects
3:58 The - incorrect training strategies
4:22 The-sleeping posture
4:30 Corrective Exercises for Posterior Pelvic Tilt
4:55 1st-release of the tightened muscles
5:56 Stretch the once tightened muscles
6:00 Hamstrings
6:36 Glutes
6:55 Ab stretch
7:13 Joint Mobilization
7:20 Posterior Capsule Stretch
7:46 Banded hip distraction (straight leg)
8:14 Banded hip distraction (Leg bent)
8:46 Activation and strengthening exercises

These stretches and exercises can help to strengthen the glutes, hamstrings, and core while stretching tight hip flexors and improving pelvic alignment. As with any exercise program, it's important to consult with a healthcare provider before beginning, and to use proper form and technique to avoid injury.

I am sharing with you in this video and next how to check if you have a posterior pelvic tilt, and the corrective exercises for this pretty common postural condition.

Please consult your PT before starting any exercise program. All kinds of exercise activities are potentially dangerous, and you must seek advice from the appropriate health care professionals.

If you’re interested in improving your health & fitness, losing weight, or if you suffer from or wish to prevent back pain, please take a look at my book - A practical guide to the self-management of lower back pain - A holistic approach to health & fitness: Available from Amazon.

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