Hi, I'm Margaret at MelioGuide, welcome.
I am going to be speaking to you about pelvic tilts, specifically anterior pelvic tilts,
and how that influences your posture.
And if that influences your posture, it's going to influence both your head carry, your
shoulder position, your ability to take good breaths, your pelvic floor, so many things.
So, how do you know if you have an anterior pelvic tilt and what to do about it.
So it here goes.
I am standing right now in my neutral pelvic posture, so as I've mentioned on other blogs,
you find your neutral pelvic posture by going as far forward as you can through your pelvis
and as far back as you can.
So, right now that's my neutral, somewhere in between.
Now, I am going to let myself go into an anterior pelvic tilt.
If I have my fingers on the front of my spine, then as I tilt forward, and I'm doing that
by locking my knees back and just letting myself hang on my ligaments of my knees, then
I'm hanging on the ligaments at the front of my pelvis, hanging on the ligaments through
my spine, and my posture pretty well goes to pot here as I'm hanging out in an anterior
pelvic tilt.
In this anterior pelvic tilt, the muscles of my thighs are doing very little work, the
muscles around my spine is doing very little work and I'm feeling like I'm just compromising
my breath, compromising my posture and I know I'm compromising my pelvic floor as well.
In order to understand if you're in anterior pelvic tilt just by habit, would be to aim
to come back to your neutral if you've been locking your knees to soften your knees.
And stand in the mirror and go, oh, is it just habit, can I just pull myself back and
get back here, and then you just have to habitually hold yourself in this posture.
Or are you there because certain muscles in the front of your body are tight and certain
muscles are long and weak, and same thing in the back but reverse, certain muscles might
be short and weak and long and tight.
So is it that, you know...is it a muscular issue?
And so, in the rest of the blog, I'm going to give you very specific guidance on how
to test those muscles in terms of are they tight, and if certain muscles are tight, if
you're tight through your iliopsoas muscles, if you're tight through your quadriceps, how
to loosen those things.
If you're weak through your abdominals, how to make those stronger, if you're long and
weak through your hamstrings, how to make those stronger, and if you're short and tight
through your quadratus lumborum, how to stretch.
So, I hope that this blog has helped you understand what an anterior pelvic tilt is, how it can
be a habitual way that we stand and therefore even sit, or how can be created by sometimes
habit turning into structural changes.
And how you can learn to modify your anterior pelvic tilt so that you could find your optimum
neutral pelvis, that's going to allow you to align the rest of your body over that pelvis,
so that you can hold yourself through your workouts and through life with your best posture.
I'm Margaret from MelioGiude, thanks for tuning in.