hey everybody its Doctor Jo and Remy. yes oh goodness, and today we're gonna show
you some stretches and exercises for an anterior pelvic tilt. so let's get started.
So often with an anterior pelvic tilt, you have tight hip flexors and/or weak hamstrings.
so let's start off by stretching out your hip flexors. the best way to do it
or the easiest way to do it is to get up into a lunge position. the side you want
to stretch is going to be down, so I'm stretching my right side. you want to
make sure that your upper body is nice and upright. if you're leaning forward
with the stretch, then you're really not going to get those hip flexors, so keep
your upper body upright. put your foot out far enough where you can stay nice
and stable, and then shift your whole body forward and you should feel a
stretch through the front of the hip there. so this is a stretch where you
want to hold it for 30 seconds and do that 3 times. so I'm going to switch sides
so you can see it on this side as well. so right here where that hip flexor is
when you come forward keeping that upper body nice and upright, you should feel
that stretch right through there, so again holding that stretch for 30
seconds doing that stretch three times.
so this next stretch is going to be a quad/hip flexor stretch. so it
starts off as a quad stretch and then you can add in a little bit more to get
the hip flexor, so make sure you have something sturdy to hold on to because
you don't want to lose your balance. for this one hopefully you'll have enough
flexibility just to kind of grab your foot here, you can grab it by starting it
here, but you want to really get that thigh down this way when you're going in
for the stretch. if you're stretching here, you're not really getting that quad
stretch, so if you hold it straight downwards this way you're gonna get a
good quad stretch. if you want to add in the hip flexor stretch, pull your leg
back just a little bit more to get that hip flexor as well, but make sure you're
not leaning forward like this because then you
taking the stretch out of it, so you want your upper body to be pretty upright and
just kind of what I do is I push my foot into my hand, which brings my leg back a
little bit more, and since this is a big stretch, you want to hold it for 30
seconds. so if you feel like that's a little bit too much, just really get that
quad and then push a little bit to get those hip flexors as well. so 30 seconds
doing that three times. so now we're going to strengthen the hamstrings. a
good way to strengthen hamstrings is just to lie down on the floor and do a
simple bridge. so bridging you want to have your feet about shoulder width
apart, you can just place your hands down beside you or in your lap whichever
one's more comfortable, and then just slowly come up and say so you're working
those hamstrings and your gluts underneath here, try and get to about
level. you don't want to arch your back, but you want to get up fairly high and
then slowly come back down about one segment at a time. so nice and smooth, but
coming down kind of at an angle one segment at a time. not just plopping back
down, so coming up and then nice and slowly coming back down. so if you can
get to 20-25 bridges and they're easy and you're going in a slow controlled motion,
then you can start strengthening the hamstrings more by doing a single leg
bridge, and so just whatever side you want to you can pick up and then you're
still coming up into that bridge and then nice and slowly coming back down,
and so that's just going to work each side a little bit more, and then so do
five or ten on one side, and then switch and do five or ten on the other.
so now we're going to get on all fours in the quadruped and work the
glutes and the hamstrings together. so make sure you're in a good comfortable
position where your shoulders are pretty close to under above your hands. so your
hands are below your shoulders because if you're too far out or you're too far
in, you're going to start putting a lot of pressure on your shoulders, and you
don't want to work one thing and then end up making something else sore. so the
first one is just going to be a kick-out, and
so all you have to do is just get nice and steady and then kick one leg out and
come back in. so the goal of this is to try not to lean over on that side when
you're kicking out, but really keep everything nice and stable just like
lifting a leg and kicking it back out. so just alternating sides or you can do
them all on one side, do 10 on one side, and then do ten on the other. I like
kind of alternating back and forth and then resetting. and then so after you do
about ten - fifteen of those, then you're going to bring your leg up like this
where your foots towards the ceiling and then just push upwards this way. so with
this one, I'd probably do all on one side do, you know, just ten and then switch and
then do ten on the other side. so now you're just going to stretch out your
low back. a great way to stretch out the low back is just to do a prayer stretch,
or some people call it the Child's Pose. so just kind of getting back here on
your knees, and if your knees are not very comfortable, you can start higher up.
if you don't have a lot of flexibility, but if you have some nice flexibility
just kind of sit back on your feet, put your arms straight out in front of you,
and just come all the way down resting your head on the floor. so since this is
a stretch, stretching that low back, hold this stretch for 30 seconds. this one's
nice, it just kind of stretches out that whole back, especially the low back area.
if you've got that tilt, this is going to be tight in that area, so this is just a
great stretch to do. so after the 30 seconds come up and then do that a total
of three times. so next you want to strengthen your abdominal muscles, so a
simple crunch will do. you can either put your hands back behind your head, or some
people like to cross them over their chest. I personally like to just kind of
put it behind my head just to have a little bit of support there. so with with
crunches you're really doing all the work at your core, you're not using your
arms, they're just there for support. so you don't have to come all the way up,
but I like to just go nice and slow. so you're
taking those core muscles as abdominals activate. so just starting off with like
10 to 15 and then working your way up from there. if you want to do a little
bit of an angle you can, go side to side taking that elbow over to the opposite
knee, and do maybe 5 or 10 on each side, or again you can just kind of go up and
down, but make sure it's nice and controlled. you don't have to go all the
way up, you're just trying to activate those core muscles to get them strong
again. so these last exercises are going to be a little bit higher level
exercises, and they're going to strengthen the glutes and your
hamstrings as well as your quads, so if you're not quite ready for these, that's
okay, but I'm putting them in here just in case you're ready for them. so the
first one is just gonna be a simple squat. if you feel like you're a little
bit off-balance, make sure you have something nice and sturdy to hold on to.
if you don't need to hold on to anything that's fine, you can also go in front of
the chair and have the chair behind you so you can use it if you want to sit all
the way down. if you don't feel like you can come back up you can just sit in the
chair, but for a squat you want your feet to be about shoulder-width apart, and
when you're going down try and keep your feet flat with weight equal. so you don't
want to be all back on the heels, you don't want to be all on your toes, but
you want it to be equal weight on your heels and your toes. really stick your
bottom back when you're going down because you don't want your knees going
in front of your toes here. you really want to stick that booty back so your
knees aren't going in front of your toes. so still keep your back fairly straight,
but you can bend forward at your hips almost like a hinge so going down and
coming back up. so if you need to hold on to the chair again you can so you can
really work on good form. so those knees aren't going in front of the toes and
you're going down and back with your booty. kind of to offset and bringing
that chest forward just a little bit. so again if you're not quite ready to go
down into a deep squat you can do some mini squats, but when you're ready just
make sure your technique is right when you're doing this squat. and then the
last one is a lunge. so same thing is really working the
glutes, the hamstrings, the quads, all of those muscles around the pelvis, so if
you've got that anterior pelvic tilt, you want those muscles to be strong. same
kind of concept with the lunge, you really want to have good technique, and
you can do short lunges first and then go into deeper lunges, but you want to
make sure again if you need to hold on to something you can. if you don't need
to hold on to it, that's fine. put your feet forward so the back foot
isn't turned out. a lot of people want to turn it out, but keep the feet facing
forward. again your knees shouldn't go in front of your toes, and your back knee
should go straight down keeping your upper body upright. so you're just going
down into this position and coming back up. so I'll show you this way, just
straight down and back up. if you're not ready to have that knee touch the floor,
that's fine, just do some mini lunges, but once you're ready, make sure you have
that good technique where you're going straight up and down.
I know those were tiring weren't they? so those were your stretches and exercises
for an anterior pelvic tilt. if you'd like to help support my channel make
sure and click on the link to find out how up here, and don't forget to
subscribe by clicking down here. I know. And remember, be safe, have fun,
and I hope you feel better soon.