5 Exercises to Fix Your Posterior Pelvic Tilt
1) Posture Exercise:
Standing Forward Bend (PFB)
The PFB exercise helps in correcting your posture. You need to bend forward at the waist while keeping the spine straight. There are several variations of this pose such as standing with knees bent or sitting down with legs crossed.
2) Posture Exercise:
Sitting Down Fold (SDF)
The SDF exercise helps in correcting your posture. You need to fold forward at the hips while keeping the spine straight. There are various variations of this pose such as lying on one’s back with knees bent or sitting down with legs crossed.
3) Posture Exercise:
Lying On One’s Back With Legs Crossed (LOLB)
The LOLB exercise helps in correcting your posture. You need to lie on your back with both feet flat on the floor. Then you have to cross your legs over each other so that they are parallel to the ground. Then you have to hold this position for 10 seconds and then switch sides. This exercise is very useful if you experience pain when bending forward or backward from sitting or lying down due to low back pain.
4) Posture Exercise:
Lie Down Stretch (LSD)
The LSD exercise helps in correcting your posture. You need to lie down on your back and then raise both legs up in the air so that they are parallel to the ground. Then you have to hold this position for 10 seconds and then lower the legs. This exercise helps in strengthening the muscles of your lower body.
5) Posture Exercise:
Standing Forward Bend With Chair (SFBI)
The SFBI exercise helps in correcting your posture. You need to stand up straight with a chair in front of you. Then you have to bend forward and hold the back of the chair with both hands. Then you need to try to bring your chest towards your knees. This exercise helps in strengthening the lower back and stretching the hamstrings.
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Sources & references used in this article:
The effects of pelvic movement on lumbar lordosis in the standing position by D Levine, MW Whittle – Journal of Orthopaedic & Sports Physical Therapy, 1996 – jospt.org
Application of posterior pelvic tilt taping for the treatment of chronic low back pain with sacroiliac joint dysfunction and increased sacral horizontal angle by J Lee, W Yoo – Physical Therapy in Sport, 2012 – Elsevier
Effect of pelvic tilt on standing posture by JW Day, GL Smidt, T Lehmann – Physical Therapy, 1984 – academic.oup.com
Techniques for active lumbar stabilisation for spinal protection: a pilot study by C Richardson, G Jull, R Toppenberg… – Australian Journal of …, 1992 – Elsevier
Electromyographic activity of back musculature during Williams’ flexion exercises by SE Blackburn, LG Portney – Physical therapy, 1981 – academic.oup.com
An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise by BJ Schoenfeld, B Contreras, G Tiryaki-Sonmez… – Sports …, 2014 – Taylor & Francis
Muscle activity in upper and lower rectus abdominus during abdominal exercises by MA Sarti, M Monfort, MA Fuster, LA Villaplana – Archives of Physical …, 1996 – Elsevier