The ultimate Guide to fixing an Anterior Pelvic Tilt

InBody, Exercises, Movement, Posture, Research
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knHere’s a little story that happened to me a few years back in a small city in Germany. It was a sunny afternoon and I was strolling down an empty street with my girlfriend. Hand in hand we passed closed shops and empty buildings. We took our merry time and talked about small things, since we had nowhere to be. No appointments. No deadlines. No obligations. And so that moment was ours. As was the city.

After a while we entered the cities park. Gone where the hard edges of concrete buildings, replaced by the whirling patterns of nature. At one point we came by a tiny pond, surrounded by lush trees, bathed in sunlight. A family of ducks walking calmly around it.

„Look!“, my girlfriend exclaimed. „Exactely like you.“

I took in the beautiful scene and began to smile.

„You mean I’m as calm as this water?“, I mused.
„No.“, she said.
„You mean I’m as rooted in life, as that tree is?“, I wondered.
„No.“, she replied.
„You mean I bring light into your life, like this sunshine?“, I asked.
„No.“, she said.
„Then what?“, I pressed, getting curious.

„You walk like that duck.“, she laughed.

And that was the day. From that day on she startet teasing me, that I walk like a duck. I know, I know. Romantic story ruined. Don’t look at me like that. It’s most definitely her fault, not mine. At least there is a point to this story, since later I found two things out:

One: She wasn’t joking. I did walk like a duck.
Two: This was caused by somthing called „anterior pelvic tilt“.

If you have the same problem and want to fix that, this article is for you. And yes, I seriously considered naming it „How to stop walking like a duck.“, but dropped the idea in favor of looking professional. I’m not willing to let the duck go completely, so here’s a photorealistic drawing of a duck I made.

Now that that’s out of the way, let’s get to work!

What is an Anterior Pelvic Tilt?

Let’s start by deconstructing this fancy expression.

This is your pelvis:

[PHOTO PELVIS]

This is your pelvis when its tipped in different directions:

[PHOTO PELVIS TILTED]

„Anterior Pelvic Tilt“ simply means that your pelvis („Pelvic“) is tipped („Tilt“) forward („Anterior“).

[PHOTO PELVIS TILTED FORWARD]

And yes, that was what my girlfriend was refering to, when she said, that I walk like a duck.

A duck and an anterior pelvic tilt have one thing in common: Both are pretty commonplace in our society today. While anterior pelvic tilt is in most cases not a super serious problem, it does introduce constant small discomforts to your life, which in time can turn into some serious issues.

What are the Effects of Anterior Pelvic Tilt?

An anterior pelvic tilt creates an imbalance in your posture and your movements. Since your body is quite clever it decides that something needs to be done about that. So it compensates for this imbalance by adjusting other parts of your body. By doing so it makes sure you can still function throuout your day.

While this sounds great at first glance, it also means that you function on a sub-optimal level. Parts of your body are simply out of their natural alignment. This in turn introduces tensions and strains, which in time can turn into even more imbalances. What a vicious cycle, right?

A general rule is this:
Any imbalances in your body will affect anything upwards from it.

So here are some possible effects of an anterior pelvic tilt:

  • Lower back pain
  • Decreased hip range of motion
  • Mental Issues / Mind Issues

Where does Anterior Pelvic Tilt come from?

Understanding this is a cruicial, since to fix something you need to understand how and why something got broken. Furthermore, you can do all the exercises you want, but if you don’t eliminate this root cause of your anterior pelvic tilt, you’re kinda fighting an endless uphill battle.

Reason #1: Sitting too much

Prolonged hours of sitting is probably the main reason for an anterior pelvic tilt in todays society. That’s no suprise in a world where so many people work in front of a computer. So let’s take a look what happens in your body, when you sit for hundrets of hour a month:

Reason #2: Standing too much

Coming soon

Other possible Reasons

Coming soon

How do I spot Anterior Pelvic Tilt?

The most obvious way is simply to consult a professional. If you don’t want to do that I recommend two ways:

1. A visual Check of your Posture

Just take your shirt off, stand sideways in a relaxed position and have someone take a photo.

Like this:
[PHOTO NORMAL]
[PHOTO OVER THE TOP]
[PHOTO FIXED]

Note: Make sure you’re not „faking“ your posture to look good on the photo. You’re looking awesome anyway. So for now, try to stand like you normally would. Like standing in line at the grocery store.

Things to look for:

In general the waistband of your underwear is a good first pointer. If the pelvis is tilted forward, the front sits lower than the back. You can see this in the photo of me quite well.

Despite that here are all the key indicators to look for:

  • Your abs are protruding result: stomach comes out
  • Your hip flexors are tight result: glutes aren’t able to be stimulated properly
  • Your lower back is locked up
  • Your shoulders are rounded
  • Your head is leaning forward

2. A Range of Motion Test (The Thomas Test)

Either record yourself doing this test, or ask a friend to observe you.

  • Sit on the edge of a table
  • Lean back until your back is flat on the surface
  • Grab your knees pull them lightly towards your chest
  • Let go of one leg let your thigh touch the surface of the table
  • Do this with both legs while observing what your back is doing

Like this:
[PHOTO EDGE ON THE TABLE]
[PHOTO BOTH KNEES IN]
[PHOTO ONE KNEE DONW]

Note: Don’t try to force anything. This is an exercise to see how your body in its current state reacts to certain movements.

Things to look for:

Coming soon.

Despite that here are all the key indicators to look for:

  • Indicator

More soon

5 Exercises to fix Anterior Pelvic Tilt

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Runners Lunge

Soon

Rotating Cable Twist

Soon

Gymnast Dips

Soon

Sideway Plank

Soon

Come up with one own Exercise

Soon

5 Stretches to fix Anterior Pelvic Tilt

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Kneeling Hip Flexor Stretch (with bench)

Optional: Put your back-foot on a bench. Keep upright. Bring your back to your heel.
Note: Make sure that your pelvis does not tilt forward. So many people make this mistake. More soon.

Kneeling Hip Flexor Stretch (without a bench)

On the floor. Raise arm and lean over.

Stretch

Soon

Stretch

Soon

Come up with one own Stretch

Soon

Training-Plan

I’m working on a 4-week training-program to fix your anterior pelvic tilt. Since this article is in progress, it’s not finished yet. Please come back later.

What else can I do?

Apart from conciously taking time to do the exercises to fix your anterior pelvic tilt, there are a few other things you can do.

Consider buying a Standing Desk

If you have to work on a computer all day, consider investing in one of those standing desks.

Sit Properly (not on the edge of your seat)

Coming soon

Avoid Sleeping on your Stomach

Ever wondered why you had back-pain in the morning? Try to stop sleeping on your stomach. Especially if you have anterior pelvic tilt. Try to sleep on your side or your back.

Lower Back Massage

Coming soon

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