When we take a look at someones hips it can tell you about some dysfunctions and pain going on with the body if someone is stuck in an anterior or posterior pelvic tilt. But you might be asking yourself now what is that and do I have it. Well let's dive in. 

So what’s happening

How do they develop

So why does anterior tilts happen, well could be a few things: quadriceps and low-back dominance, trouble activating the glutes, stiff and overactive hip flexors, and weak abdominal muscles.  

Posterior tilts can be from:your hamstrings, glutes and abs are tight while your lower back and hip flexors are too weak.

How does posterior tilts develop? Well besides mentioning the above they develop from poor posture. How we sit and stand plays a role in how are bodies properly engage muscles and shut others off. It's no surprise that in todays day in age that we've become more sedentary which means a lot more sitting around. As much as we sit all day which is bad in of it's self, it's also how you are sitting.  When we tend to sit almost no one sits properly mainly because if we are going to sit for a long period of time we are going to sit in a way that is comfortable. This is usually a slouched position letting our pelvis curl under our body and sitting on our spine. The incorrect sitting leadings to muscular imbalances and our body is really good at adapting so that becomes are default position. So unfortunately are sitting position can become our default position even while standing. Typically it'll look like someone has a flat back, pelvis tucked underneath them and in some cases even leaning backwards. 

When we look at anterior tilts it usually results in the hip flexors beings shorten and tight. This may also lead to the iliacus,psoas, and rectus femoris becoming tight as well which also pulls your pelvis forwards resulting in lengthening or weakening the hamstrings. Similarly, when the spinal erectors are overactive the exaggerate the lumbar curve. This in turns, lengthens and weakens the abdominal muscles which gives you that stomach bulging look.

Common Causes

When we sit for long periods of time the hip flexors become shortened, the glutes inactive, while the spinal extensors fire to keep you up right. So we know being sedentary causes these issues but what if this is carrying into our day to day life, our workouts,ect. Then it’s probably safe to say we aren’t recruiting the right muscles to help us do certain lifts or activities. This means other muscles are becoming over active and compensating which has either gotten you hurt or a distinct pain feeling in an area.

How to FIX the issue

So now that we’ve identified what these tits are, what’s the cause but now let’s talk about correcting the problem.

With an Anterior pelvic tilt we actually want to teach ourselves how to get our hips to go into a posterior pelvic tilt which will put us in a more neutral position. You can perform this movement laying on the floor, standing up, or in a half kneeling position. But the idea is to tilt your hips forward squeezing your glutes and your abs in a canister position( more compact, bracing, ribs down feeling) putting your hip right inline with your shoulders. Doing pull throughs teaches a great hip hinge pattern which will help strengthen the glutes and keeping your hips more underneath you. We can also do planks that help teach us keep a neutral spine, strengthen the glues and core helping us prevent going into an arch. Doing corrective exercises you can fix this issue but you’ll still have to pay attention to your movement patters like the way you sit, stand, perform exercise and day to day activities.

Now with Posterior pelvic tilt we need to target the imbalances and do mobility. Key areas to either stretch or release trigger points are going to be your glutes, IT-bands,hamstrings, adductors, and calves. Once you work on that, you’ll now focus on strengthening your hip flexors and lower back. You can do hip flexor and quad holds and squat variations. Then for the back perform supermans or back extensions. Just as with anterior tilt you’ll have to also pay attention to how you sit, stand, workout, and do daily activities to make sure that you move safely and develop new posture. People who suffer from posterior pelvic tilt also usually have kyphotic posture(rounding of the upper back).

Can this be fixed fast

Nothing happens over night so you’ll need to have patience. You are going to have to work very hard, do these exercises every day over a long period of time to see success.You will have to be disciplined and push on, even if you don’t want to but it will be worth it.Your body is your vehicle through this experience we call life. It is your key to success. Treat it well and it will repay you a thousand times.