It’s when your pelvis ends up tilting forward or anterior which changes the position of your pelvis, hip and lower back.
With that change in the position of your pelvis, you have more stress on your hip, back and knee which increases the risk of injury and pain. Plus, when you change the curve in your lower back, it increases the risk of back pain.
Having this anterior pelvic tilt could also cause your belly to bulge and make you look like you have 5-7% higher body fat than you actually do.
I wanted to go through 3 stretches that you can do to help fix that anterior tilt.
#1 – 90-90 Hip Flexor Stretch
Move into a 90 – 90 position, with your front leg and back leg at 90 degrees and you are tightening up your abdominal area. Then, move your hips forward looking and look for a stretch in front of the hip.
You will feel the stretch in the front of your hip and the thigh. You are looking for a light stretch. You are not trying to rip the muscle apart. Hold that for about 20 to 30 seconds going twice on each side alternating.
#2 – Side Lying Quad Stretch
Lie on your side and bring your heel towards the seat. Then bringing that thigh back a little bit in order to intensify the stretch in the front of the thigh and the front of the hip.
You are holding for 20 seconds light stretch and you will do it twice on each side alternating.
#3 – Deep Squat Stretch
Stand up with a little bit of a wider stance, like a shoulder width stance and then squat down. Elbows are between your knees and then push your knees out, looking for a stretch in the inner thigh and hips.
You are changing that position in the lower back and in the pelvis from an anterior tilt to a posterior tilt. With that one, you will do just like the other ones, 20 to 30 second hold, twice.
Watch the YouTube video below to learn more about the 3 stretches:
There you go!
If you have an anterior pelvic tilt, give those 3 stretches a go. You can do it a couple of times throughout the day.
And if you’re serious about overcoming your tight hip flexors, I recommend you to check out Rick Kaselj’s program, “Unlock Your Hip Flexors”. Static stretches like the above help, but they alone are not enough to fix your tight hip flexors.
Rick’s program consists of a combination of PNF Stretching, Static Stretching, Dynamic Stretching, 3-Dimensional Core Stability Exercises, Mobility Exercises, Fascia Stretching, and Muscle Activation. And he put them together in a “Sequential Flow” that will give you optimal results.
Please leave a comment below, I would love to hear your thoughts!