Posterior pelvic tilt exercises.(PPT)
PPT is generally less common than an Anterior Pelvic Tilt(APT) however since I started teaching I've come across more students with PPT rather than APT. You can see it quite quickly In students whose feet naturally rotate outwards or students who simply cannot sit upright in staff pose or cannot fully straighten their legs. (These do not necessarily mean a PPT is evident but they can be clues for us teachers🤓)
I notice runners, cyclists and desk bound workers appear most at risk. .
I started yoga with a PPT and over time I gradually corrected it. Almost to point where I nearly ended up with an APT because I over compensated when sitting, I'd arch my spine all the time. .
The main signs of PPT are tight hamstrings, glutes & lower abs, lacking strength in the lower back, hips and quads. . .
Try these: .
CAT/COW- helps find neutral spine by moving between the two poses and then finding the neutral in between the two. .
STAFF POSE - sitting upright, long neautral spine, hands by your hips, straight legs (use a wall if you need to) hold for 10 breaths. .
HAMSTRING STRETCHES- The main culprit to PPT is tight hamstrings. You need to ensure you maintain a balanced hamstring stretch program with both straight and bent leg stretches. Straight leg hamstring stretches targets the lower half of the hamstrings and bent leg stretches the upper half. Only doing one type of stretch will create an imbalance in the muscles and lead to tears. Working with an experienced teacher that can tell you where your imbalances are will help you determine which stretches you need. .
LOWER BACK - superman holds will help strengthen your lower back. .
GLUTE STRETCH - lie on your back cross one heel across opposite knee and draw the knee towards the face -
hold for 10 breaths. .
HIP FLEXOR - Standing upright, hold one leg out as high as you can and as straight as you can -hold for 8 breaths each side.
PISTOL SQUAT - you cannot beat a pistol squat for building overall strength, use a strap tied to a door or use blocks or do some rolling squats, whatever works just repeat them daily! As many as you can 💪 .