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Corrective exercises for anterior pelvic tilt

This is an excerpt from Complete Guide to Foam Rolling-2nd Edition by Kyle Stull.

Anterior pelvic tilt is closely associated with low back pain and is also an indicator of weak core muscles (which has been linked to many injuries, including ankle sprains and knee and shoulder injuries). The following program is recommended:

• Foam roll: Quadriceps, tensor fasciae latae, piriformis, and lats

• Stretch:

• Half-kneeling quadriceps stretch (same as previous)

• Child’s pose lat stretch with foam roller

- Kneel on the floor and place your hands on a foam roller.
- Sit back toward your heels as you roll the foam forward.
- Keep arms straight and feel a stretch along your sides and back.

• Isolated exercise:

• Glute bridge

- Lie on your back with knees bent and feet flat.
- Lift your hips toward the ceiling by squeezing your glutes.
- Lower slowly and repeat.

• Plank

- Lie on your stomach and lift up onto your elbows and toes.
- Keep your body in a straight line and hold.

• Dead bug

- Lie on your back with arms and legs raised.
- Slowly lower one arm and the opposite leg, keeping your back flat.
- Return and switch sides.

• Total body exercise:

• Ball wall or assisted squat

- Stand with a stability ball behind your lower back against a wall.
- Lower into a squat, keeping your back against the ball.
- Push through your heels to return to standing.

More Excerpts From Complete Guide to Foam Rolling-2nd Edition

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