How To Actually Fix Anterior Pelvic Tilt — Transcript

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1. 0:00If you have anterior pelvic tilt or
2. 0:01hyper loweris, there are two main muscle
3. 0:03groups you need to focus on to improve
4. 0:05your pelvis position. Those muscle
5. 0:06groups are your hamstrings and your
6. 0:09internal obliques. Let's break down why
7. 0:11these are important. When your pelvis is
8. 0:13tilted forward like this, it is creating
9. 0:16an imbalance of certain muscles around
10. 0:18the trunk and pelvis itself and below.
11. 0:21Your hamstrings, for example, attach on
12. 0:24the back side of your pelvis and down
13. 0:25around your knee. So when this pelvis
14. 0:27moves forward, it actually stretches out
15. 0:30the hamstrings and pulls the attachment
16. 0:32sites away from each other. The same
17. 0:34thing is true for your internal obliques
18. 0:36which attach on your lower ribs and at
19. 0:38the top of your pelvis. Those attachment
20. 0:40sites get pulled away from each other.
21. 0:42So to restore a better pelvis position,
22. 0:44what we want to do is facilitate good
23. 0:46genuine recruitment of the internal
24. 0:49obliques and also the hamstrings on the
25. 0:51back side to pull the pelvis back into
26. 0:54that neutral position. An easy starting
27. 0:56exercise would be to get your feet up on
28. 0:58a bench and have a 90 degree angle at
29. 1:01both your knees and your hips. If you
30. 1:03have it available, grab a band and wrap
31. 1:05it around you like this. If not, you can
32. 1:07just reach your arms up like I'm about
33. 1:09to, but the band does help you engage
34. 1:11your internal obliques more. Now, lay
35. 1:14back and allow your chin to passively
36. 1:16point at the ceiling. And now take the
37. 1:19band and reach it gently towards the
38. 1:22ceiling, allowing your shoulder blades
39. 1:24to come a little bit away from your
40. 1:25spine, but not with your head coming off
41. 1:27of the ground or your sternum or breast
42. 1:30bone depressing. As you do this, you
43. 1:32should feel a little bit of your abs
44. 1:34engage. Now, dig down very gently into
45. 1:38that bench or chair with your heels, and
46. 1:40you're going to feel your tailbone lift
47. 1:42off of the floor, but your low back
48. 1:44remains flat. Your hamstrings will
49. 1:46engage on both sides. Now, here's the
50. 1:48key to getting this to stick. We're
51. 1:49going to exhale through our mouth nice
52. 1:51and relaxed with an open mouth, but
53. 1:52relaxed jaw for about 5 to 10 seconds.
54. 1:57That's going to engage our side abs,
55. 1:59obliques more at the end of that exhale.
56. 2:01Then, you're going to pause, close your
57. 2:02mouth, and inhale through your nose, not
58. 2:05losing the tension in your side abs that
59. 2:06you got more from that exhale. And
60. 2:09you'll feel your back expand with air.
61. 2:11This is going to decompress the tight
62. 2:13back muscles pushing your pelvis
63. 2:14forward. The inhale should be gentle and
64. 2:17silent and you should never at any point
65. 2:18during this feel your neck engage. Do
66. 2:20this for about two sets of eight to 10
67. 2:22slow breath cycles. Now keep in mind
68. 2:24there's nothing inherently wrong with
69. 2:26anterior pelvic tilt and it's not a
70. 2:28death sentence if you have it. But what
71. 2:30can be problematic is if your pelvis is
72. 2:32stuck in one given position and it
73. 2:35struggles to have the variability of
74. 2:37movement to get out of that position and
75. 2:39access others. This is what I think we
76. 2:41should actually care about when it comes
77. 2:42to the pelvis and hip mobility in
78. 2:44general, which is why we're discussing
79. 2:46it in this