Aches and Pains
Do you have knee pain? Back pain? Shoulder pain? Have a booty that sticks out but not because you’ve done a lot of squats? All of the above? Chances are, you have an Anterior Pelvic Tilt. APT is a common postural deviation that you will encounter with any of your friends and family. If left untreated, it can seriously affect your posture and leave you in constant lower back pain.
Thankfully, the deviation is reversible! Take a look with us to see what exactly causes APT and how you can reverse the damage!
Making it Worse
It’s important to realize if you have a tilt or not, especially if you work out without a trainer. If you have APT, you’re more prone to display poor movement patterns and technique in exercises like the squat and deadlift.
APT will cause you to overextend the lumbar spine, avoid glute involvement and allow your quads and low-back to dominate in the exercise. Instead of correcting the issue, it well just help exacerbate your tilt.
Stretch and Stregthen
So how do you correct without enabling? There are a series of stretches and exercises to help strengthen your weak muscles and soften your over used ones.
The Tight Muscles:
Lower Erector Spinae (LES)
Thoracolumbar Fascia (TCF)
The Weak Muscles:
Abdominals and Obliques
Stretching Psoas/Hip Flexor and Quads
The psoas is the muscle that connects your spine to your thigh. To stretch it, begin in a lunge position. you want to ‘separate’ the thigh from the hip and move it behind you.
Use your hand to grab your lengthened foot or ankle off the floor, lunge forward, keeping the knee fully flexed, stretching the quadriceps and hip flexors. Focus on extending your hips, thrusting them towards the floor.