Over the year society has become lazy. After all, our reliance on cars and public transport means that people are doing less walking and more sitting. Whilst this is rarely problematic, poor posture and neglecting exercise completely can cause your muscles to tighten in all the wrong places, leading to a pelvic tilt. As the experts in the industry, the team here at The Healthy Living and Fitness are going to go over everything you need to know to fix a tilt…
Your pelvic is supposed to sit at a neutral position between the anterior and the posterior. In fact, it will naturally move between them as you go about your day to day business. With this said, poor posture and bad habits can cause your body to favour one position over the other and lead to one of two conditions; an anterior pelvic tilt or a posterior pelvic tilt. The former is an exaggeration of the natural S shape of the spine which causes the buttocks and gut to stick out where as the latter involves a reduction of this natural S shape.
Fixing an APT
With an anterior pelvic tilt, the hips get pushed backwards and this causes the lower back muscles and hamstrings to tighten in all the wrong places. The way to fix this type of tilt is to focus on stretching these muscles with specific exercises as well as addressing the different things that may be contributing. For example, you should address poor posture when sitting and make an effort to strengthen your back and evenly displace your weight. To help eradicate an anterior pelvic tilt, strengthen the glutes and abs by carrying out exercises like tip thrusts, planks and lunges.
Fixing a PPT
A posterior pelvic tilt occurs when your lower back arches inwards. It is much less common and can lead to incredibly pain all over the body as well as a condition called sciatica. Since poor posture can also lead to a posterior pelvic tilt it is vital that you ensure that you are sitting properly at a desk if your job require you to do so for long periods of time. Since this type of tilt is the result of tight abs and a weak lower back, you should focus on stretching in order to fix it.
When it comes to correct posture, it is often office workers who are the most affected because they spend the vast majority of their day sitting at a desk developing bad habits. Luckily these mistakes can be fixed with determination and a gym membership. To find out more information about rectifying a pelvic tilt, get in contact with a member of The Healthy Living and Fitness team today!