Anterior pelvic tilt can lead to discomfort and injury in the hips, knees, ankles and lower back. Check out the 4 best stretches to reverse anterior pelvic tilt below.
CLICK HERE to watch the YouTube video about the 4 Best Anterior Pelvic Tilt Stretches.
1. Foam Rolling Out the Back
Begin by having the foam roller up against the wall and leaning against your pelvis area. Bring the legs out to increase resistance. Run the foam roller on your lower back area and, ideally, go into a 90-degree squat position. Raise back up and repeat the movement.
Foam Rolling Out the Back
Start off with one set of 4 repetitions on each side. Perform the exercise in a smooth, controlled movement with a quick stop at the end position. The intensity is light. The purpose of this exercise is to self-massage the muscles [¹] in the pelvis and low back area.
2. Foam Rolling Out the Hip Flexors
Move over on your stomach then go up on to your hands. Prop yourself up on your toes keeping a straight line with your ankles, hips and shoulders. Position the foam roller just above the pelvis area then roll through the hip area targeting the front of the hip and the hip flexors. Return back to the starting position and repeat the movement on the opposite leg.
Foam Rolling Out the Hip Flexors
Start off with one set of 4 repetitions on both directions. Perform the exercise in a smooth, controlled movement with a quick stop at the end position. The intensity is light. The purpose of this exercise is to loosen up the muscles in the anterior part of the hip in order to loosen up the pelvis [²] so it moves more freely.
3. Kneeling Hip Flexors Stretch
Begin in an upright standing position then bring take a big step forward with your one leg. Bring the back knee all the way down to the floor. Tighten the abdominal area and bring the hips forward to feel the stretch in front of the hip. Return to the starting position and repeat the movement on the opposite leg.
Kneeling Hip Flexors Stretch
Start off with one set of 2 repetitions on both directions. Perform the exercise in a smooth, controlled movement with a good stop at the end position, ideally holding the position for 10 seconds. The intensity is light. The purpose of this exercise is to focus on stretching the muscles in front of the hip.
4. Posture Pelvic Tilt From the Wall
Begin in an upright standing position and leaning your back against the wall. Place both hands on your side and step further away from the wall for added resistance. Tilt your pelvis back. Return to the starting position by relaxing the pelvis and repeat the movement.
Posture Pelvic Tilt From the Wall
Start off with one set of 4 repetitions in both directions. Perform the exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to counteract the anterior pelvic tilt.
If you want to release your hip flexors instantly for more strength, better health and all-day energy, then check out the Unlock Your Hip Flexors program, here!
References:
- Yoshimura, A., Sekine, Y., Furusho, A., Yamazaki, K., & Hirose, N. (2022). The effects of calf muscle self-massage on ankle joint range of motion and tendon-muscle morphology. Journal of Bodywork and Movement Therapies, 32, 196–200. https://doi.org/10.1016/j.jbmt.2022.05.009
- Weber, K. (2022). Selective and Image-Guided injections around the hip and pelvis. In Springer eBooks (pp. 143–159). https://doi.org/10.1007/978-3-030-43240-9_8