How to Fix Anterior Pelvic Tilt SIT HAPPENS
What's up, guysé Jeff Cavaliere, ATHLEANX . No, I didn't kill Jessie for not working outin the gym. You all remember Jessie. I've actually got Jessie here to help youout with a common â€“ very common problem â€“ that's probably caused by a lot of thesitting that we do. No matter whether it's due to driving, orworking, or just basically being inactive for a good portion of the day.
That's called anterior pelvic tilt. Now, what are we talking abouté Jessie, let's demonstrate what that is realquick. Bend your knees up. The internal pelvic tilt is where you actuallyhave your pelvis tilting forward, this way. So, the anterior pelvic tilt â€“ go aheadand tilt it â€“ is like that. So it's creating this really exaggerated archin Jessie's back. I'll have him sit up in a second to show it.
Versus a posterior tilt that tucks it downand in. The posterior pelvic tilt is caused by thestretching of your abs and your glutes. So what is really causing your anterior tilt,and what is it doingé Come on and get up on your knees, Jessie. So, the idea here is whaté This is the anterior pelvic tilt. You get this exaggerate arch here and it'scaused by an imbalance of a bunch of different muscles, and some weaknesses in other muscles.
There's a lot of ways to attack it, but there'sreally only one right way to attack it. Most of all, it is a dominance and a shorteningof the hip flexor here on the front side of Jessie. What it does is, it's pulling down on thispelvis here into anterior tilt. Well, it attaches right here and is pullingdown, so it's into anterior tilt. The second part of this â€“ this really exaggeratedarch â€“ is coming as a compensation to create this extension of Jessie's body because hecan't be all the way over here. He's got to extend.
But guess whaté His glutes are not helping him to extend. Normally â€“ okay, Jessie, go ahead and layback down â€“ normally the glutes right here would extend my hip behind my body. When it does that, look at what it's doingto my upper back. It's creating a relative extension of theupper back, relative to the lower part of my torso here. So if my glutes are weak and not doing theirjob, what's going to happené
The low back and the lumbar spine is goingto say quot;Oh, I could do it! I can cause extension!quot; And it's going to be really tight and short. That's not what you want. So, when we look at this, we want to firstof all stress a few different things. We already know Jessie's got tight hip flexors. What I want to show you â€“ what you don'twant to do â€“ is start stretching your hamstrings. Because in somebody that has anterior pelvictilt, they're going to â€“ go ahead and bend
Avoid Lower Back Pain and Sciatica Once and forAll
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