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 hips.
Now that we have that out of the way, let’s get to the exercises…
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These are 3 mobility exercises that you can do to help loosen up your hips, especially if you have anterior pelvic tilt.
#1 – 90-90 Hip Rocking Exercise
Begin in a kneeling position on the floor. Step forward with one foot so that both your front and back legs are at 90 degrees angles. Rock your hips forward slightly, then rock your hips back. Repeat the movement.
90-90 Hip Rocking Exercise
You might feel a little bit of a stretch and increased movement in the back and hips.
Start off with 1 set of 5 repetitions in each direction.
After 5 repetitions, stop to see how you feel. If you feel like it is helping, then progress to 8 – 10 repetitions. If you don’t feel anything, go back and make sure you are doing the exercises correctly. If you are doing the exercise correctly and not feeling anything, then skip the exercise. It is something that you might not need to do.
One last thing… make sure to do the exercise on both sides.
#2 – Cat and Cow Mobility Exercise
Start in a 4-point position with your hands under your shoulders and your knees beneath your hips.
Drop your head, round out your mid back and round out the low back (cat position). Hold this position for a couple of seconds.
Move into the opposite position, lifting your head up, arching your back and tilting your pelvis forward (cow position).
Cat and Cow Mobility Exercise
Alternate back and forth between the cat and cow position, 5 times in each direction. Complete the exercise in a slow controlled movement. .
If you feel better after going through the repetitions, progress to 8 – 10 repetitions.
#3 – Stability Ball Side to Side Mobility Exercise
Start by lying on your back. Bend your knees and rest your calves on the stability ball. Rock your legs to one side, until you feel a light stretch. Hold that light stretch for a second, then rock to the other side.
Stability Ball Side to Side Mobility
Work on increasing the mobility and movement in the hip joints.
Start with 5 repetitions on each side and see how you feel. If you feel better, progress to 8 – 10 repetitions.
So there you go! Give those exercises a go and see how your hips feel. Also see how they affect your anterior pelvic tilt.
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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 covers everything you need to know about mobility.
Rick Kaselj, MS