Stretches to Help Anterior Pelvic Tilt

Stretches to Help Anterior Pelvic Tilt

Professional Woman

Do you have anterior pelvic tilt in Altoona? I told you about the different types of pelvic tilts and how they can affect not only your low back, but also your hip, knee, and ankle positioning. This week we are going to focus on the first of the three pelvic tilts-anterior pelvic tilt.

Anterior pelvic tilt is when your pelvis has shifted forward causing your low back to sway forward. Two of the main causes of anterior pelvic tilt are sitting at the desk all day and a sedentary lifestyle.

4 ways to fix the problem

  1. Chiropractic Adjustment– Chiropractors are trained to see/feel for misalignments of the spine and pelvis. Getting an adjustment will start your way back to recovery.
  2. Exercise– the main cause of anterior pelvic tilt is sitting for extended periods of time. The treatment for that is to get up and exercise! You don’t have to run marathons to fix the problem either. Take breaks at work every hour and walk around the office or get a drink. When home, enjoy the great outdoors with a 20-30 minute walk instead of a 2 hour Netflix binge!
  3. Stretch the tight muscles- When we sit for long periods of time, some muscles shorten and become tight. There are four muscles that atrophy quickly with a sedentary lifestyle:
    1. Hip Flexor
    2. Rectus Femoris(quads)
    3. TFL
    4. Spinal erectors
  4.  Strengthen the weak/loose muscles
    1. Gluteals
    2. Hamstrings
    3. Core

-Dr. Dawson.


7:00am - 11:00am
2:00pm - 5:30pm

7:00am - 11:00am
2:00pm - 5:30pm

7:00am - 11:00am
2:00pm - 5:30pm

7:00am - 11:00am
2:00pm - 5:30pm

7:00am - 11:00am
2:00pm - 4:00pm

8:30am - 10:00am

Dawson Chiropractic: Marcus Dawson, DC
706 8th Street SW
Altoona, IA 50009
(515) 967-3007