08 July, 2011
Anterior Pelvic Tilt Correction Exercises
If you observe very young children stand after eating a meal, you may see them puff their chests forward and arch their low backs excessively. That tilts the pelvis, or pelvic bowel forward, or anteriorly. As adults, if we continue this posture, it can often result in interfering with digestion and elimination, as well as create pain or discomfort in the neck and low back. In severe cases, lordosis or “swayback” can occur if this anterior pelvic tilt is not corrected.
Yoga Stretch: Eka Pada Apanasana
Stretch the hamstrings at the back of the thighs, the psoas of the inner groin and provide therapeutic traction in a yoga pose, Eka Pada Apanasana. Lie on your back and extend both legs to straight. Bend the right knee and hug it towards your chest as you keep your shoulders, back and head on the floor. Draw the shoulders and tailbone down towards the bottom foot. Remain for 10 to 20 seconds before repeating to the left side. This stretch is often done in physical therapy clinics to help correct anterior pelvic tilt.
Single Leg Lifts
Perform lying leg lifts to strengthen the lower abdominal muscles, transversus abdominis and to create traction in the low back. Lying on your back on the floor, place both hands under your hips so your palms are flat on the floor and your hips are resting directly on your hands. Extend both legs to straight so that your feet are above your face and the soles of the feet face the ceiling. Draw the lower abs in towards the spine. Lower the right leg down towards the floor, keeping the lower abs engaged, until your leg is hovering above the floor. Drawing the lower abs in, lift the leg back to the starting position. Repeat with the left leg. Do 10 to 15 reps for each side. Functional strength in the lower abs will help correct a pelvis dialed forward.
Corrective Wall Exercise
Stand with your back against the wall, feet apart hips-width distance. Bend your knees and lower your body down as if you were to sit in an invisible chair until your knees form a 90-degree angle. Keep your chest tall and pin your shoulder blades on the back, lower abs drawn in. Remain for 10 to 20 seconds before standing. Repeat five times. This corrective exercises helps you build muscle memory. It is impossible to do it if you arch your low back or puff the chest forward.