ANTERIOR PELVIC TILT
Anterior pelvic tilt leads to an increased curvature of the lumbar spine, sway back posture, hyperlordosis, and lower back pain. Excessive forward tilt of the pelvis should be corrected before beginning any exercise program.
HOW TO CORRECT AN ANTERIOR PELVIC TILT WITH THE PELVIC CLOCK®
Anterior Pelvic Tilt
An anterior pelvic tilt is a postural disorder characterized by a forward tilt of the pelvis. Women tend to suffer from the problem more than men. However, most people (no matter their gender) are unaware that their pelvis and hips are tilted forward — they have no idea what a “neutral spine position” feels like.
Hyperlordosis
It is normal for the pelvis to tilt to a small degree, but an excessive anterior pelvic tilt leads to pain. Pain can occur in the lower back, hips, knees, and feet. In addition, an anterior pelvic tilt leads to hyperlordosis of lumbar spine, which means lower back pain.
Anterior pelvic tilt also leads to internal rotation of the hip and femur bones. Internally rotated hips can cause pain in the knees, feet, or hips.
You can determine if you have anterior pelvic tilt by looking for the following signs:
Tight Hip Flexor Muscles
Tight hip flexor muscles
Lumbar hyperlordosis
Forward tilt of the pelvis
Forward tilt of the hip
Internal rotation of the femur
Knocked knees
Flat feet
Pain caused by an anterior pelvic tilt is exacerbated when you put extra pressure on your hips and lumbar spine during strenuous activities such as weightlifting, running, or playing golf, tennis, or baseball. For this reason, it is important to correct an anterior pelvic tilt both before and after working out.
The good news is you can eliminate an anterior pelvic tilt by carrying out regular corrective exercises!
The Pelvic Clock® workout builds deep core muscles to correct an anterior pelvic tilt and maintain a “neutral spine position”. This simple routine takes only a few minutes a day:
Exercise “12 HOLD”
EXHALE and tilt your pelvis back toward the 12 o’clock marker, in the direction of your head.
HOLD this position for five seconds without breathing. Press both QL muscles against the floor.
INHALE and return to neutral position.
REPEAT 10 times.
Exercise “6-1-6-11”
Focus on positions 11 and 1 to target the internal and external oblique muscles.
6 - INHALE and tilt your pelvis forward toward the 6 o’clock marker.
1 - EXHALE and lean back toward 1 o’clock (a back-left tilt). HOLD this position for five seconds without breathing.
6 - INHALE and tilt your pelvis forward toward the 6 o’clock marker.
11 - EXHALE and lean back toward 11 o'clock (a back-right tilt). HOLD this position for five seconds without breathing.
Repeat 10 times.
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