Your pelvis helps ensure that you have proper posture. Certain areas where you might feel pain, such as in your back, hips and knees, can also experience some relief if you work on your anterior pelvic tilt. Follow the exercises in this video and article to learn some easy exercises that can fix your anterior pelvic tilt and make walking, running and lifting weights off the ground easier.
CLICK HERE to watch the YouTube video.
1. Lunge (Hip Flexor Stretch)
Begin in an upright standing position, maintaining proper alignment with your head, shoulders and hips. Take a big step back with one leg, keeping your toes pointing straight ahead. Bend your front knee and lower your back knee toward the floor, tucking your pelvis backward. Hold this position for 30 seconds to a minute. Return to the starting position and repeat the movement on the opposite side.
Lunge (Hip Flexor Stretch)
If you feel pain or discomfort through standing, you can perform the movement from your knees or use a foam roller, rolling it against your hip flexor. Perform this exercise in a smooth, controlled movement. The intensity is light.
2. Quad Stretch
Lie on your side with your head resting on your hand, keeping your shoulders, hips and legs in alignment. Contract your core, and then bring one heel up against your seat, holding your foot with your hand. Hold this position for 30 seconds to a minute. Relax and repeat the movement on the opposite side.
Quad Stretch
Perform this exercise in a smooth, controlled movement. The intensity is light.
3. Leg Extension
Lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body. Extend your arms out to the sides. Contract your core, then straighten one leg off the floor, keeping your toes pointing toward the ceiling. Bend your knee to return to the starting position and repeat the movement on the opposite side.
Leg Extension
Perform this exercise in a smooth, controlled movement. The intensity is light.
4. Glute Bridge
Lie on your back on the floor with your knees bent and your feet flat on the floor, relaxing your upper body. Extend your arms out to the sides. Contract your abdominal area and tilt your pelvis down, lifting your tailbone off the floor. Push from your heels to lift your hips, squeezing your glutes at the end position. Return to the starting position and repeat the movement.
Glute Bridge
Start with one set of 10 repetitions. Perform this exercise in a smooth, controlled movement. The intensity is light.
5. Plank
Move into a four-point position, with your knees below your hips and your hands beneath your shoulders. Move into a forearm plank position, maintaining proper alignment with your head, shoulders, hips and toes. Hold this position for 30 seconds to a minute. Relax to return to the starting position and repeat the movement.
Plank
Perform this exercise in a smooth, controlled movement. The intensity is light.
Give these five exercises a go and see if any lingering back, hip or knee pain experiences some relief in the days after doing these movements.
For help eliminating low back, hip and knee pain, make sure to check out the Best Gluteus Medius Exercises, here!
