Anterior Pelvic Tilting

Poor Posture

Anterior pelvic tilt refers to a condition where the pelvis is tilted forward in a standing posture. A slight anterior tilt is a normal physiological phenomenon, but an excessive tilt can increase the curvature of the lumbar spine, potentially affecting the lower back and lower limbs.

Negative Impacts of Anterior Pelvic Tilt

Anterior pelvic tilt can lead to various problems, including:

Tightness in the lower back muscles
Accelerated degeneration of the lumbar spine
Weakened core muscle strength
Increased risk of muscle strains
Increased likelihood of knee valgus

Improving Anterior Pelvic Tilt

Methods to prevent and improve anterior pelvic tilt include:

Developing the habit of full-body breathing, with the chest and abdomen expanding simultaneously in a 360-degree motion
Releasing tension in the back muscles, iliopsoas, and quadriceps
Strengthening the endurance and coordination of the core muscles, including the diaphragm, pelvic floor, transverse abdominis, internal obliques, and multifidus
Maintaining proper sitting and standing posture, keeping the body upright and maintaining the natural curves
Taking regular breaks and avoiding prolonged maintenance of the same posture
Seeking professional medical advice, such as from a doctor or physical therapist, to develop a personalized treatment plan and recommendations

Exercises to Improve Anterior Pelvic Tilt

Full Breathing Exercise

Maintain an upright posture, relax the shoulders, slowly exhale, then inhale with a 1:1 ratio of chest and abdomen expansion, then exhale, repeat 10 times

Cat-Cow Pose:

On all fours, exhale and arch the back, then inhale and let the belly drop. Repeat 15 times, perform two sets.

Baby Pose:

Stand by a wall, reach the arms back, extending the chest until a stretching sensation is felt in the chest muscles. Hold for 15 seconds, perform 3 sets.

MANA Core Values

Integration of Eastern and Western Medicine, Multidimensional Therapy
Reshaping Structural Integrity to Achieve Inner and Outer Balance
Guiding Body Perception to Think & Foster a Healthy Lifestyle
Conducted by Registered TCM Practitioners and Physiotherapists for Examination and Treatment

Share With:

Anterior Pelvic Tilting

Negative Impacts of Anterior Pelvic Tilt

Improving Anterior Pelvic Tilt

Exercises to Improve Anterior Pelvic Tilt

MANA Core Values

Reservation