Anterior Pelvic Tilt???

anasf139

Anyone know what you can do to reverse an anterior pelvic tilt. Igot told by the physio I have it and that it can seriously mess up my back and might be a factor (not cause) of my knee problems.

I am a little worried and my trainer is away on holiday so am looking for any advice people have!

missfayefaye

I'm trying this out right now, so I don't have any personal results to tell you.

(Warning:PDF)
http://www.kaasplateau.com/stretches.pdf

NoAdditives

A physical therapist might be able to give you some exercises to help fix it.

ball858

I have this with Spondylolithesis grade 2 (slipping of the spine)

I have worked on lengthening my Hip flexors, tightening my hamstrings and working my back muscles this has helped a little with the tilt but need to keep working at it.

Mine may not change much due to the injury but try the above. lots of stretching and working the hamstring

eillamarie

Why didn't physio give you exercises to correct it? They're not real physiotherapists if they don't immediately give you exercises to strengthen the weak muscles. Everything they diagnose is a product of muscle imbalances that they can fix.

BootcampJunkie

I would think strengthening your core may help. My sister had to go to physio all the time for a back injury she got due to a bad car wreck. Since she started Pilates she has cuts her visits down substantially. You need to train your back to be in a neutral spine position. Yoga may help too, and invest in a lumbar cushion if you work in an office. Also sitting on a stability ball while at home. These little things over time may do the job. But if your anterior pelvic tilt is severe then definitely get fitness advice from your chiropractor. Good luck

Avandel

For years my pelvis was locked in this position, due mostly from being a face first presentation at birth. My Chiropractor helped as far as freeing it from the locked position but exercise keeps it from slipping back. Try the following link, she has a video of stretching exercises.

http://www.lanimuelrath.com/back-pain/stretches-to-correct-excessive-anterior-pelvic-tilt-pelvic-tilt-talk-part-4-of-5/

hirensthenameliftinsthegame

Ouch anterior pelvic tilt increases the lordosis in your lower back, most likely its caused by tightened hipflexors/abdominals/hipadductors, can also be caused by the position of your footing when your standing.

It is also caused by weaker muscles on your lower back, erector spinae, gluteals, or hamstrings could also be the cause.

I would get a postural analysis done when your standing, your body is a kinetic chain, a small supination or pronation of the feet can cause a tit in the femorous which can in turn cause the anterior pevlic tilt as well.

Did they say they noticed it when you were standing?

Depending on what your position was it can help narrow down some possibilities.

Hope that helped!

hirensthenameliftinsthegame

Ouch anterior pelvic tilt increases the lordosis in your lower back, most likely its caused by tightened hipflexors/abdominals/hipadductors, can also be caused by the position of your footing when your standing.

It is also caused by weaker muscles on your lower back, erector spinae, gluteals, or hamstrings could also be the cause.

I would get a postural analysis done when your standing, your body is a kinetic chain, a small supination or pronation of the feet can cause a tit in the femorous which can in turn cause the anterior pevlic tilt as well.

Did they say they noticed it when you were standing?

Depending on what your position was it can help narrow down some possibilities.

Hope that helped!

Yeah I was imagining someone doing a squat assessment test, and I could see something funky going on with the feet, but I didn't know what. Then you jogged my memory.

Haha i actually carry diagrams of the different assessment tests on my phone, and I re-read them over and over again to get them engrained in my brain.

Its very good knowledge that the average person don't know, lol but hey its what your job is as a trainer!