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Best Mobility Exercises to Fix Anterior Pelvic Tilt

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Filed Under (Fitness, General) by Rick Kaselj



Today, I wanted to go through the best mobility exercises to fix anterior pelvic tilt.

Before I get into the exercises, I will start off by quickly explaining what anterior pelvic tilt is.

Anterior pelvic tilt is when your pelvis is tilted forward so that there is an increase in the curve in your lower back and there is more tightness in the front of your hip.

Now we got that out of the way, let’s get to the exercises…

Best Mobility Exercises to Fix Anterior Pelvic Tilt

CLICK HERE to watch the YouTube video.

These are 3 mobility exercises that you can do that will help in loosening up your hips especially if you have anterior pelvic tilt.

#1 – 90-90 Hip Rocking Exercise

You are going to start in a kneeling position where the back leg is at 90 degrees and your front leg is also at 90 degree. Next, you are going to rock that hip forward a little bit and then backward.

90-90 Hip Rocking

90-90 Hip Rocking Exercise

You might feel a little bit of a stretch and increase movement in that back hip and then you are coming back off and release the stretch in the back hip.

You will start off with 5 repetitions.

After 5 repetitions, you are going to back off and see how you feel. If you feel it is helping, then you can progress to 8 or 10 repetitions. If you don’t feel anything, go back and make sure you are doing the exercises correctly. If you are, then skip the exercise. It is something that you do not need to do.

One last thing, make sure to do the exercise on one side and then the other side as well.

#2 – Cat and Dog Mobility Exercise

With this one, you are in a 4-point position. Hands are underneath the shoulders and knees are under the hips.

You are going to drop your head, round out the mid back and round out the low back (cat position).

You will hold the end position for a second, then you are going to go into the exact opposite direction. So you are bringing the head up, flattening the mid back, dropping the low back and tilting the pelvis forward (dog position).

Cat and Dog Mobility

Cat and Dog Mobility Exercise

You are going to go back and forth from the cat and dog position. You need to make sure you are alternating in a slow controlled movement between the positions. With this exercise, you are working on getting that pelvis move in the low back.

Start off with 5 repetitions. Go back and do a self test. See if it feels better. If it feels better, you can progress on to 8 or 10 repetitions.

#3 – Stability Ball Side to Side Mobility Exercise

You start by resting your legs on a stability ball and lying back. Then you are going to rock your legs from one side, until you feel a light stretch. You are going to hold that light stretch for a second and then rock back to the other side.

Stability Ball Side to Side Mobility

Stability Ball Side to Side Mobility

We are working on increasing the mobility and movement in the hip joint.

I got Orsy to go from 1 O’clock over to 11 O’clock position. We are focusing on the correct hip mobility exercise. Start with 5 repetitions on each side and see how it feels. If you feel better, progress on to 8 to 10 repetitions.

So there you go! Give those exercises a go and see how your hips feel and see how it affects your anterior pelvic tilt.

Make sure to swing by ExercisesForInjuries.com and enter in your injury or pain, there is a good chance that I have an article, interview or video that will help you overcome your injury or pain.

Secondly, if you are watching this on YouTube, head up above and hit “Subscribe”. What that will do is every couple of days you will get a video from me where I talk about injury or pain.

Thirdly, head down below, hit “Like” and leave me a question or comment.

Okay, before you go, if you are looking for a higher level of understanding and education on mobility exercises, then you should check out Ruthless Mobility, which is a full day seminar where Dean Somerset covered everything you need to know about mobility.: 

Rick Kaselj, MS

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Comments posted (2)

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I just wanted to thank you and say what you’re doing on this website has helped me greatly and I think it’s a beautiful thing that you get back to the world this knowledge that you have I’m sure there’s many many people out there in the world that feel the same way as I do … God bless you and keep you and keep up the good work! I have a herniated L5 and a bulging three and four and I am 61 years old and other than that and an actual hernia in my groin I’m in pretty good shape your movements have help me to put off surgery which may be in every ball in time but at this point I’m not even entertaining at i have help me to put off surgery which may be in never ball in time but at this point I’m not even entertaining it. I played golf for days a week and still work full-time God bless you !

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Are mobility exercises best done before, after, or separate from an exercise program? For ex. I do a functional whole body workout 20 min. 3x/week, and swim laps 1-2x/week. When should I do the exercises you suggest? I could benefit from everything you demonstrate but I don’t want to stop my other ex. programs.

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