Hey this is Rick Kaselj from ExercisesForInjuries.com. In this video I wanted to go through the 3 Best Stretches to Help Fix Anterior Pelvic Tilt.
Now let me explain what anterior pelvic tilt is.
It’s when your pelvis ends up tilting forward or anterior. Which ends up changing the position of your pelvis, hip and lower back. With that change in the position of your pelvis, you end up having 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 which ends up increasing your risk of back pain.
CLICK HERE to see the YouTube video
I wanted to go through 3 stretches that you can do to help fix that anterior tilt.
The first one ends up being a 90 – 90 hip flexor stretch.
#1 – 90/90 Hip Flexor Stretch
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 looking 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, and that ends up being the first stretch.
The second stretch ends up being a side lying quad stretch.
#2 – Side Lying Quad Stretch
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.
Side Lying Quad Stretch
You are looking at holding for 20 seconds a light stretch and you will do it twice on each side alternating.
The third stretch ends up going into a deep squat.
#3 – Deep Squat Stretch
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 pushing the knees out, looking for a stretch in the inner thigh and hips.
Deep Squat Stretch
What this ends up doing is changing that position in the lower back and in the pelvis from a anterior tilt to a posterior tilt. With that one you will end up doing just like the other ones, 20 to 30 second hold, twice.
There you go!
If you end up having anterior pelvic tilt, give those 3 stretches a go. You can end up doing it a couple of times throughout the day.
If you have weak pelvic floor muscles, then check out 10 Gentle Yoga Poses for a Strong Pelvic Floor program here:
This is Rick Kaselj from ExercisesForInjuries.com saying take care and bye.
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