Anterior Pelvic Tilt Fix: Exercise Routine

Addressing anterior pelvic tilt requires a combination of stretches and strengthening exercises. Here’s a structured routine based on the exercises from Back Intelligence:

Warm-Up (5-10 minutes)

• Dynamic Stretches: Light movements to get your blood flowing.

Routine

1. Stretches (Hold each stretch for 30 seconds to 1 minute)

• Hip Flexor Stretch: Perform lunges while pushing your hips forward.
• Quadriceps Stretch: Stand on one leg, pulling the opposite heel towards your glutes.
• Hamstring Stretch: Sit with one leg extended, reaching towards your toes.

2. Strengthening Exercises (Perform 3 sets of 10-15 reps)

• Glute Bridges: Lie on your back, lift your hips towards the ceiling, squeezing your glutes.
• Plank: Maintain a straight line from head to heels, engaging your core.
• Bird Dog: On all fours, extend opposite arm and leg, keeping your back flat.
• Leg Raises: Lie on your back and lift your legs while keeping your core engaged.
• Dead Bugs: Lie on your back, alternate lowering opposite arm and leg while keeping your lower back pressed into the floor.

3. Core Exercises (Perform 3 sets of 15-20 reps)

• Pelvic Tilts: Lie on your back, flatten your lower back against the floor by tilting your pelvis.
• Mountain Climbers: In a plank position, alternate bringing your knees towards your chest.
• Side Plank: Lie on your side, lift your hips, maintaining a straight line from head to feet.

Cool Down (5-10 minutes)

• Static Stretches: Gentle stretches to relax the muscles worked.

Tips:

• Consistency: Perform this routine 3-4 times per week.
• Form: Focus on maintaining proper form to avoid injury and maximize effectiveness.
• Progression: Gradually increase the intensity and duration of exercises as your strength improves.

By following this structured routine, you can effectively address anterior pelvic tilt and improve your overall posture and core strength. For more detailed instructions on each exercise, visit the original source at Back Intelligence.