The pelvis can be tilted out of alignment due to an imbalance in leg and core muscles which can affect our posture and mobility. When the pelvis is tilted forward, (if the pelvis is a bowl, it would pour out the front of the body) it is called an anterior pelvic tilt. This can be caused by excessive sitting. When the pelvis is tilted backward, the bowl of the pelvis would pour out the back of the body, it is called a posterior pelvic tilt.

This picture from Alan Thrall video demonstrates a posterior pelvic tilt. This happens when the back and hip flexors are weak and the hamstrings and core are tight. In this case, we want to stretch the abs and hamstrings and strengthen the low back and hip flexors.

Some exercises that help are:
– Bird dog, Supermans, or Back extension
– Single leg hip flexion
Some stretches that help are:
– Cobra/upward dog
– Static hamstring stretch

This next picture from Alan Thrall’s video shows the anterior pelvic tilt. This happens when the low back and hip flexors are dense and tight and the core and hamstrings are loose and weak. In this case, we want to stretch the low back and hip flexors and strengthen the abs and hamstrings. This is the more common situation for people that sit for long periods.

Some exercises that help are:
– Bent Hollow Hold or deadbugs
– Nordic curls or lying hamstring curls
Some stretches that help are:
– Couch stretch
– Child’s pose, cat cow, or standing forward fold

Add these exercises and stretches into your weekly routine and enjoy the benefits!