How to Correct Anterior Pelvic Tilt
Disease description:
Recently, I noticed that my posture is not graceful at all, and my friend told me it's due to anterior pelvic tilt. So, how exactly can anterior pelvic tilt be corrected?
Doctor's answer (1)
Dr. Chen Jian
Anterior pelvic tilt is mainly characterized by the pelvis tilting forward, a protruding abdomen, and a prominent buttocks appearance. This condition may be caused by muscle strength imbalances, prolonged improper sitting posture, or spinal issues. The main methods for correcting anterior pelvic tilt include the following:
1. Strengthen core muscles and stretch tight muscles: Perform exercises such as supine leg raises and lunge stretches to improve trunk stability, relieve muscle tension, and promote muscular balance.
2. Strengthen the gluteal and posterior thigh muscles: Training such as bridges, squats, and deadlifts can enhance the strength of the gluteus maximus and hamstrings.
3. Improve daily posture: Avoid maintaining a single posture for prolonged periods, such as sitting or standing for long durations, excessive lumbar lordosis ("swayback"), sticking the buttocks out, or crossing the legs while sitting. When sitting for long periods or working at a desk, get up and move around periodically and adjust your posture.
You can also try yoga poses such as downward dog or perform exercises such as standing with the heels lower than the toes (e.g., placing books under the toes) to assist in correction.
