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This four-exercise fix for anterior pelvic tilt is designed to be done in order. The justification for this exercise selection is as follows: 1. Couch stretch: Best bang for buck hip flexor / quadricep stretch due to stretching muscles at both the hip and knee simultaneously. A standard hip flexor stretch will not stretch the rectus femoris effectively which could be a major contributor to this postural abnormality.
Hold for 1 minute each side.
2. QL Release: If the glutes are not working effectively to stabilise the hip, the quadratus lumborum must work over time to maintain the stability creating a tightness or dull ache in the low back during sitting or standing. You may also notice one hip hiking up. Before we can strengthen the glutes it is important we relax the over active muscles.
Hold for one minute each side
3. Bird-dog: Great deep trunk stabilisation exercise that teaches the body how to maintain intrabdominal pressure while breathing and moving limbs away from its centre of gravity. Tough to get the hang of without proper regression. 2 x 30s 4. Glute Bridge: It is important to strengthen the antognist muscle following a stretch or release on the agonist muscle. This will allow for greater long-term adaptation. Nothing worse than stretching everyday only to have it return to starting length a few days later. If APT is present, the glutes will be chronically stretched reducing their force production. They must be strengthened in their new available ROM.