Toe Touch
Stand with your feet shoulder-width apart. Slowly bend forward at the hips, reaching down towards your toes. Allow your knees to bend slightly as needed. Hold the toe-touch position for about 20 seconds, feeling a stretch in your hamstrings and lower back, then gently come back up to standing.
Slowly, work your way towards reducing how much you bend your knees. Do this until you no longer have to bend your knees to touch your toes.
Superman
Lie face down on the ground with your arms extended overhead. Lift your chest and legs off the ground simultaneously, aiming to create a gentle arch in your back. Hold this position for about 20 seconds, engaging your lower back muscles before lowering yourself back down. Repeat this movement 2 to 3 times.
These exercises target different muscle groups and help address issues related to posterior pelvic tilt by strengthening weak muscles, stretching tight ones, and improving overall posture. Incorporate these exercises into your routine to promote better pelvic alignment and alleviate discomfort associated with posterior pelvic tilt.
References:
[1] http://thehubedu-production.s3.amazonaws.com/uploads/4232/caeb1604-e843-4b27-9c0e-19fe75869e73/Kines_362__pelvic_.pdf
[2] https://www.researchgate.net/profile/Garry-Kuan/publication/353732932_Implementing_Practical_Stretching_Exercises_for_Malaysian_Children_with_Herniated_Discs/links/610d22781e95fe241ab3ca70/Implementing-Practical-Stretching-Exercises-for-Malaysian-Children-with-Herniated-Discs.pdf
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883971/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3396296/
[5] https://www.tandfonline.com/doi/abs/10.1080/09593985.2017.1377792
