Yay, stretches to the rescue!
In this Part 4 of Pelvic Tilt talk, I’ve got some easy, effective stretches that anyone can do to help relieve muscle tightness that contributes to an excessive anterior pelvic tilt.
If you missed part 3, complete with an illustration of anterior pelvic tilt, you can pop in to take a quick look here:Â Pelvic Tilt Talk Part 3.
In Parts 4 and 5, I promised some specific stretching and strengthening exercises you can do to bring balance to the muscles contributing to proper alignment of the pelvis.
We’ll start with the stretches.
Stretching Specifics To Alleviate Excessive Anterior Pelvic Tilt
When muscles are too tight, they shorten, pull and tug on bone and can easily bring them out of proper anatomical alignment. Let’s see if we can’t fix it.
There are specifically three muscles that contribute, through tightness, to the excessive anterior pelvic tilt. Fortunately, these respond well to precise stretches:
- Psoas
- Rectus Femoris
- Lumbar Erectors
Psoas: The psoas muscle is a hip flexing muscle. The psoas muscle attaches to all five lumbar vertebrae, and thus 
takes part in forward movement of the lumbar spine.
As a consequence, when the psoas muscle is too tight – or too strong relative to other muscles of the pelvic area – it contributes to excessive extension of the upper lumbar area, and deeper flexion in the lower lumbar area.
This simply means that there is an increased “sway” in the lower back. This is stressful to the lumbar region contributes to excessive anterior pelvic tilt.
This is why it is important to keep the psoas muscle from being over strengthened, and why it is also important to keep it from being too tight by implementing stretches specific to the psoas muscle.
Rectus Femoris: The rectus femoris, commonly known as part of the quadriceps muscles group, aids in flexing the hip as well as extending the knee.
Unlike the psoas, the rectus femoris doesn’t attach to the lumbar region, but rather to the front of the pelvis.
This muscle can easily become tight due to repeated lifting of the leg forward and/or specific sports activities. It also responds well to stretching – and stretching it feels good, too!
Lumbar Erectors: The lumbar erectors run up the sides of your spine in the low curve of your back behind the waist, and are often shortened due to tightness in its anterior pelvic tilt bedfellows, the psoas and the rectus femoris.
These muscles respond best to a safe, gentle stretch initiated in the abdominal wall.
To help correct the excessive anterior pelvic tilt, perform each of these exercises for 3 times on each side for a 30 second hold. You can start with one set a day and work your way up to 2 to 3 times a day, and maintenance at 3 days a week.
Note: Be sure the muscles are warm before you start to stretch. See Stretching: Why you don’t want to phone this one in
In Part 5, some specific strengthening exercises to help!
Strengthening exercise to offset excessive anterior pelvic tilt
If you haven’t already done so, remember to download your Interval Training Guide and Free Fit Quickie video by clicking here now >>>
WOW! While I know I am not supposed to exercise just yet, I had to try these stretches – sooooo much relief with the lumbar one!! What a wonderful video – and you look great Lani!
Thanks for creating and posting this vid and series!
-Paym
@Paym: Paym, do you take action or WHAT? Impressive, you tried them right away! These stretches can be done standing, too, if knees are a problem – I take it they weren’t?
Thanks so much for the comments Paym,
Lani
Excellent video and I love the stretches. They look like they aren’t doing much, but boy can you feel it! That psoas stretch really hits the spot.
Thanks Lani for taking the time to make this great little lesson!
J.
@Janet: Janet, thanks so much for your post, I appreciate it! You’re right, that psoas stretch is more than it appears on face value!
Lani
Thanks for the tips! DO these stretches really correct my anterior pelvic tilt?
They help to restore balance and flexibility.
Thanks so much. Do you have a newsletter at all and can you recommend any good physical therapists in Denver Colorado
Yes John, you can sign up to get my newsletter here:
http://www.lanimuelrath.com/free-stuff/
The Fitness Kit and blog broadcast signups are on the same page.
Sorry, I don’t know any PTs to recommend in Denver.
Hi Lani,
Im a 22 male and I’ve been with this intense pain in my anterior hip. Some stretches seem to work more than others and some not so well. What advice do you have for me and reviving my atheletic lifestyle. I’ve been with this pain for about 1 year now
Noel,
Sorry to hear of your discomfort. I suggest a diagnosis. A sports physician, orthopedic surgeon, or other professional who can assess the problem and prescribe proper physical therapy or treatment.
Keep me posted!
Lani
Lani, when I clicked on the link to part 3, I was taken to what appears to be a p*rn blog! Or at least the 1st image was pornographic. Can you check on it?
Thanks Susan! Repaired.
I really appreciate!
Here is the link as well:
http://www.lanimuelrath.com/exercise/lower-back-pain-pelvic-tilt-talk-part-3-of-5/