Correcting Anterior / Posterior Pelvic Tilt
Anterior Pelvic Tilt
Anterior pelvic tilt is a very common postural adaptation and in many cases causes no symptoms.
Anterior pelvic tilt is often caused by sitting posture whereby the thigh muscles (quadriceps) shorten and the hamstrings weaken over time causing the pelvis to tilt forwards. This causes the curve in the lower back to increase, increasing the strain on the erector spinae and quadratus lumborum muscles, (which can often be the cause of chronic low back pain).
The exercises below show a variety of exercises which mainly focus on quadriceps and hamstring mobility. With regard to hamstrings I recommend functional movements which both strengthen as well as lengthen the muscles, particular care should be taken with static stretching as the hamstrings are often weak in people with sedentary jobs and overstretching can lead to injury. For more on hamstrings check out the following link.
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Posterior Pelvic Tilt
Posterior pelvic tilt is less common. It is caused by tight hamstrings and gluteal muscles. If you look at both videos here you will notice that there they include a lot of similar exercises, which highlights the importance of strong and flexible hamstrings and quadriceps and also the ability to perform simple functional movements such as the hip hinge and the squat. For more functional movement exercises check out this link.
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