Posterior pelvic tilt, an imbalance in the pelvic position causing discomfort and potential health issues, can be corrected through targeted exercises. The pelvis, a structure forming a basin in the lower abdomen, maintains organ support and connection between the trunk and legs for stability. Ideally, the pelvis should stay in a neutral position, neither tilting forward nor backward. However, a posterior pelvic tilt involves the pelvis tilting backward, elevating its front, and decreasing the lower spine’s natural curve. This tilt can stem from anatomical factors or muscular imbalances, particularly shortened hip extensors or elongated hip flexors.
Several muscles play pivotal roles in this imbalance, including the core muscles (abdominal and lower back muscles), hip flexors, glutes, hamstrings, and quadriceps. Tightness in these muscles, especially the hamstrings, contributes to the pelvis tilting backward. Poor posture, often exacerbated by prolonged sitting or slouching, can worsen this condition. Counteracting these issues involves exercises targeting muscle imbalances and tightness, restoring a more neutral pelvic position.
- Glute bridge
- Cobra stretch
- Lunge
- Seated hamstring stretch
- Plank
- Straight Leg Raise
- Slouch and Straighten
- Toe Touch
- Superman [1] [2]
Glute Bridge
To perform a glute bridge, lie on your back with your knees bent and your arms resting by your sides. Push through your heels, raising your hips off the ground until your body forms a straight line from your shoulders to your knees. For additional stability, you can either ask a partner to hold your heels to the floor or place it against a wall.
Hold this position for a few seconds, focusing on squeezing your glutes, then slowly lower your hips back down. Repeat this movement for 8 to 12 repetitions. [3]
