Have you ever heard of pelvic tilt? What exercises help correct this condition? And how do you do it? How will it help you get a better posture for your body? Learn with us in this article about pelvic tilt exercises, their benefits, and how to apply them.

Pelvic Tilt:

It is a health condition in which the pelvis is tilted and not moderate. Which causes lower back, knee and joint pain and improper standing posture, And fortunately, my dear. There are several exercises you can do at home to help your pelvis return to a pain-free, neutral position.

How do you know if you have a pelvic tilt?

Where you can do a test called the Thomas test to see if you have anterior pelvic tilt, This is done through the following steps:

1. Sit at the edge of a sturdy table.
2. Lie on a table so your legs hang off the table at the knees.
3. pull one leg towards you, held under your knee, Bend your leg until it rests on your chest.
4. Repeat with the other leg.

If your pelvis is aligned correctly, The back of your leg will touch the table when you get into this position. But if you need to extend the second leg or rotate your leg or hip in order to touch the table, your front thigh muscles are tight, This probably indicates a tilted basin.

Pelvic tilt exercises:

They are exercises consisting of very elaborate and precise movements that strengthen the support muscles distributed around the lower back. especially the abdominal muscles, They are good initial exercises if you want to relieve lower back pain. It gives a little massage to your back, Which helps you feel comfortable.

Why target the basin? The answer, my dear, is due to the importance of the basin. Your pelvis helps you walk, run, and lift weight off the ground. It also contributes to you taking a suitable and attractive standing position.

Because of the unhealthy lifestyle, from excessive sitting or using a mobile phone for long hours, It is possible that the anterior pelvic muscles are tilted, Forcing the spine to bend.

The importance of pelvic tilt exercises:

1. Helps to align the spine and pelvis, Which gives you a distinctive and attractive standing position.

2. Treats lower back pain, Especially if you suffer from chronic low back pain (LBP).

3. It helps you get a tight body and improves the health of your body parts.

The most important example of pelvic tilt exercises:

We note, my dear, that it is necessary to consult a specialist in the event of certain health conditions. And not to do exercises in the event of any health problem, So we chose a simple and suitable exercise for you. It will assist your pelvis and help you correct the tilt if it exists. Where this exercise helps to strengthen the abdominal muscles, It stretches the muscles in your lower back:

1. Lie on your back on the floor in a neutral position with your legs bent and your toes forward.
2. pull your navel toward your spine, Push your pelvis up toward the ceiling.
3. Tighten the gluteal and hip muscles while tilting the pelvis forward, Hold for 5 seconds.
4. Repeat the exercise 5 sets – 20 times.

This exercise will help your spine get into the correct neutral position. So be sure to monitor your progress and improve your posture.

What are the effects of an anterior pelvic tilt?

Sitting for long periods of time without adequate stretching and strengthening exercises can lead to an anterior pelvic tilt problem. This leads to an exaggerated curvature of the spine. Which will negatively affect the position of your body, This condition can also cause back and hip pain. You can correct the forward tilt using exercises (as mentioned above), stretching and massage.

And watch out, my dear. If your job involves sitting for long periods of time, Make sure you get up and do some simple stretching exercises. Or try replacing your resting sitting times with walking.

And to conclude, We hope you liked the article. We alert you to an important and fundamental idea that you must pay attention to. It is an anterior pelvic tilt problem. And what bad consequences it has for your body, We inform you that adhering to the appropriate exercises will help you solve many of your physical problems.

Written by: Marah Mohamad

Sources:

healthline

physio-pedia

mayoclinic
verywellfit