Are you suffering from an arch in your back? You possibly have an anterior pelvic tilt which you need to fix and treat. The arch is due to the falling down of the front pelvis and the rising of the back pelvis.
Today, most people have this anterior pelvic tilt issue as they are constantly sitting in the wrong pose the whole day. As much as it is a medical issue, it also plays an essential role in displaying your personality negatively.
This article is about the anterior pelvic tilt symptoms and how you can fix this tilt correctly. Follow this anterior pelvic tilt article to know about this tilt.
Anterior Pelvic Tilt Causes
Are you doing shoulder workouts and are unaware of the causes of anterior pelvic tilt? A chain effect of sitting in a bad posture can be a major cause of anterior pelvic tilt.
But, it isn’t easy to maintain a proper posture or straight posture if you are sitting all the time. Sitting in a similar position for more than two hours can also be the major cause of anterior pelvic tilt.
The weakness of muscles causes the pelvic to move forward, causing an anterior pelvic tilt. You can follow the below tilted pelvic symptoms and solutions to fix your anterior pelvic tilt so that you can have a good posture in the future.
Anterior Pelvic Tilt Symptoms
It is rare to find anterior pelvic tilt symptoms, as most people have this issue nowadays. You can look up to the following anterior pelvic tilt symptoms:
- If you have tight muscles in your thigh areas, it may be due to anterior pelvic tilt, so you can consider it a major anterior pelvic tilt symptom.
- If your pelvic muscles are tight, it may also be because of anterior pelvic tilt, so you can also consider tight pelvic muscle as another anterior pelvic tilt symptom.
- If you have weak stomach muscles, it may also be because of anterior pelvic tilt, so you can also consider weak muscles of the stomach as another symptom of anterior pelvic tilt.
- If your gluteus maximus is weak or if your pain in your lower back may also be because of anterior pelvic tilt, you can consider these also another symptom of anterior pelvic tilt.
You can not still figure out if you have anterior pelvic tilt? You can also do a Thomas test to diagnose if you have an anterior pelvic tilt or not. Make sure to lie on a platform that is not shaky as it should be straight.
Make sure that your legs are off the platform as they should hanging off it. You have then pulled one of your legs, moved it towards your chest, and let it stay. Now repeat this Thomas test process with the other leg.
Having an anterior pelvic tilt will make your back raise the platform to stay straight. Anterior Pelvic Tilt Exercises
Anterior pelvic tilt exercises
Essential as tricep workouts. You should also know how to fix the anterior pelvic tilt while walking. You can perform the following exercises so that you can fix your anterior pelvic tilt:
This plank exercise is essential to fix your anterior pelvic tilt. This exercise will be best for your back muscles and obliques. You have to start placing a met and lying down on it with your face facing downwards.
Now, you have to pick your body’s weight up on your forearms. Once you rise, make sure the fingers of your hand are spread on the floor. As your legs are also in the air, do the same with your knees to make your legs straight.
Once you are in this pose, make sure the tucking of your toes happens inwards. Make sure to pull up your navel, squeezing your body upwards. Stay in this position for more than forty seconds, breathing from your nose and out from your mouth.
This bridge exercise is the opposite of the plank exercise. This exercise will be best for your abs and glues. You have to start placing a met and lying down on it with your face facing upwards.
Now, bend your knees and lift your hips area upwards, making a right angle of your body as the backside of your chest will stay at the floor with a rising lower area.
Ensure that your toes are correctly in line with your knees. Raise your hips and pull now pressure from your feet. Your hands should sit straight on the floor. Hold this bridge position for at least forty-five seconds before you release.
One Leg Deadlifts Exercise
This one-leg exercise will work best for your hamstrings. This exercise will be best for your glues and abdominals as well. You have to start by standing on a mat.
Now, slowly move one of your legs in the backward direction. If you are doing this one-leg deadlift exercise correctly when you make a right angle with your leg backward. Make sure all your body weight is on the leg you are standing on the floor.
Your chest should be parallel to your leg as it goes down, with your leg coming upwards. Now put the opposite hand on your leg, which is on the ground, so that you easily move back up.
Make sure to do this one-leg deadlifts process at least ten times, and then you can repeat this leg exercise with your opposite leg.
Final Words: Anterior Pelvic Tilt
With all the relevant exercises above, you should also know how to fix the anterior pelvic tilt while sleeping. Following this anterior pelvic tilt article solves your posture problem only if you regularly follow these exercises.
Suppose you can also look for more exercises if you can do the ones in this anterior pelvic tilt article. Remember, having a straight or good posture makes you look good.
Best of luck with fixing your anterior pelvic tilt!