This morning, I took the kids to school. Then, I came across this awesome stretch of sidewalk.
The leaves fall from the trees and blow away across the sidewalks.
It was a lot of fun to walk on the big pile of leaves. This reminds me to stop for a while and try being a kid again whenever I can.
Today, I will share a few best stretches that will help correct your anterior pelvic tilt.
CLICK HERE to watch the YouTube video.
I got Jenna to demonstrate the exercises.
#1 – Standing Quads Stretch
In a standing position, where one leg is straight and then the other leg is flexed bringing the heels toward the seat, grab the forefoot with hand.
Standing Quads Stretch
In this position, we are looking for a stretch in the quads.
Progression: If you want to intensify the stretch, you can bring the knee back a little bit more. This targets the quads, the front of the hips and hip flexors, which tend to be tight if you have anterior pelvic tilt.
Perform one set of 2 reps, alternating back and forth between legs with 20 seconds hold with a light stretch.
#2 – 90-90 Hip Flexor Stretch
In a kneeling position, with the front leg, knee and hip at 90 degrees, keeping the front foot flat as much as you can. The opposite hip is straight with the knee flexed. Tighten up the abdominal area and glutes, and then bring the hips forward.
90-90 Hip Flexor Stretch
This will give a great stretch for the anterior pelvic tilt because it targets the front of the quads, which tend to be tight, especially in rectus femoris ― the double joint quad muscle. This also works on the hip flexors, which tend to be tight in people with anterior pelvic tilt.
Perform one set of 2 reps, alternating back and forth on each side with 20 seconds hold and intensity of light stretch.
#3 – The Pigeon Pose
From a plank position, bring the foot up and bring it to the opposite hand, and then lean on the front leg.
The Pigeon Pose
We are working on stretching out the rotators in the hip, which often is tight with people with an anterior pelvic tilt.
Perform one set of 2 reps, alternating back and forth, with 20 seconds hold and intensity of light stretch in the hip rotators.
#4 – Back Arches
From downward dog go into the press-up or back-arched position.
We are working on the mobility in the lumbar spine or lower back. Often in people with anterior pelvic tilt, they have poor mobility in the lower back, which contributes to anterior pelvic tilt even more, so what we want to is increase the mobility and movement in the lower back to help with anterior pelvic tilt.
Perform one set of 5 reps with 3 to 5 seconds hold at the end position with an intensity of feeling mobility in the low-back spine area.
#5 – Single-leg Happy Baby
Lie on your back. Pull left knee toward your shoulder, grabbing the left foot with your left hand and then hold the knee to the side. Switch to the other side.
Single-leg Happy Baby
We are working on that end range in the hips, in the opposite direction, targeting the glutes and the hamstrings.
Perform one set of 2 reps, alternating back and forth between legs, start the hold to 10 seconds, progress to 15 seconds, and then to 20 seconds with an intensity of a light stretch in the glute and hamstring area.
Give those five stretches a go when it comes to dealing with anterior pelvic tilt.
Rick Kaselj, MS
If you want to improve the activation, endurance and strength in your gluteus maximus, then click here to check out the Best Gluteus Maximus Exercises program.