The Mindblowing Best Fix For Anterior Pelvic Tilt (instant results)

Key takeaways:

1. Anterior pelvic tilt is often caused by an asymmetrical pattern in the body, where one side of the pelvis is more forward than the other.
2. Addressing one side of the body rather than both can improve anterior pelvic tilt and overall posture.
3. The oblique muscles play a significant role in correcting anterior pelvic tilt by contracting and pulling the pelvis into a more posteriorly rotated position.
4. The 90/90 sideline grounding exercise targets the obliques and helps improve pelvic position and overall posture.

Understanding Anterior Pelvic Tilt #

• Anterior pelvic tilt represents extension within the low back and body, and can limit side-to-side rotation and movement.
• An asymmetrical pattern is often present, where one side of the pelvis moves forward relative to the other.
• Improving the body's ability to effectively shift its center of mass from side to side can reduce the need for an anterior pelvic tilt.

Importance of the Obliques #

• The oblique muscles are in a lengthened position when there is an anterior pelvic tilt.
• Contracting the obliques helps pull the pelvis into a more posteriorly rotated position.
• Addressing the obliques on the more forward side of the pelvis can help improve overall posture.

The 90/90 Sideline Grounding Exercise #

• The exercise targets the oblique muscles and helps improve pelvic position.
• Lie on your side with a 90-degree bend at both your hips and knees, using an object in the groin and a pillow under the head for support.
• Engage the downside obliques by exhaling, tucking the rib cage in, and pushing the downside hip into the floor.
• Apply pressure into the wall with the entire foot, focusing on the inside heel and first metatarsal head.
• Maintain relaxation in the neck throughout the exercise.
• Progress to squeezing a compressible object between the knees once competency is achieved in other areas of the exercise.

Tips for Performing the Exercise #

• Engage the downside obliques by pushing the hip into the floor or by reaching the top arm slightly over the body.
• If struggling to relax the neck, use less elevation with the pillow or maintain a neutral head position.
• Gradually build up force and intensity in the exercise over time to avoid engaging the neck or back and losing side oblique engagement.

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