How to Fix Posterior Pelvic Tilt (Complete Guide + Exercises)
Learn how to fix posterior pelvic tilt with this comprehensive video on posterior tilt. You’ll learn 6 key exercises for posterior pelvic tilt plus several progressions and regressions for the stretches and exercises.
**POSTERIOR PELVIC TILT PLAN**
STRETCHES
Hamstring stretch
Glute Stretch
Ab stretch
[optional quad/hip flexor stretch]
Stretches hold for 1-2 minutes, 2-3 sets (per side where applicable. Do sequentially (e.g. finish 2 sets of hamstring stretches before moving on to glute stretches, etc.) or as a circuit (e.g. 1 set of hamstring stretches, 1 set of glute stretches, 1 set of ab stretches, then repeat).
STRENGTH
Romanian deadlift (START LIGHT)
Standing or Prone Spine Extension
Hip Flexor Strength 1
Hip Flexor Strength 2
Strength exercises to pain-free and controlled level of fatigue, 2-3 sets. Do sequentially, not as a circuit.
SCHEDULE
Ideal: Do stretches then strength exercises.
Next best: Stretches, then strength exercises at another time or on another day.
Start with 2x a week. If it feels good and not too taxing or painful, go UP TO 4x/week. Above all, LISTEN TO YOUR BODY.
HELPFUL LINKS
Do I have anterior pelvic tilt? • Do I Have Anterior Pelvic Tilt? Commo...
How long to hold a stretch: • The Key to a Better Stretch: How Long...
How to stretch properly: • How to Stretch Properly for Flexibility
SUPPORT THE MISSION AND YOURSELF
👉Rebuild Your Body At Home with a DIY Program: https://uprighthealth.com/diy
💪Donate: https://www.uprighthealth.com/donate
❤️Become a Patron: / uprighthealth
👉Sign Up for the Newsletter: https://uprighthealth.com/newsletter
⚡️Become a member on YT: / @uprighthealth
👍Recommended gear (shoes, bands, etc.): https://uprighthealth.com/recommended...
SOCIALS
➡️ Facebook: / uprighthealth
➡️ Instagram: / uprighthealth
➡️TikTok: / theuprighthealth
🙉 Podcast: https://www.uprighthealth.com/podcast...
MUSIC
Logo Animation: Bad Snacks - Mizuki
Ending: David Cutter Music - http://www.davidcuttermusic.com
CHAPTERS
00:00 - Intro
00:56 - Start
01:19 - What is posterior tilt?
03:22 - Muscles Involved In Posterior Pelvic Tilt
05:20 - Stretches for Posterior Tilt: Hamstrings
07:28 - Hamstring Stretch Option #2
08:56 - Hamstring Stretching Recommendations
09:30 - Glute Stretches
10:35 - Glute Stretch Option 2
11:51 - Glute Stretch Option 3
12:44 - Abs Stretching
15:36 - How Long to Hold Ab Stretches
16:31 - OPTIONAL Hip Flexor and Quad Stretch
19:04 - Strength Exericse #1: RDL for hip and spine extensors
22:11 - Strength Exercise #2: Strengthen Spinal Extensors and Shoulders
25:30 - Strength Exercise #2B: Prone Spinal Extension
26:07 - Hip Flexor Strength #1
28:11 - Hip Flexor Strengthening #2
30:46 - How Often to Workout
32:37 - Major Bad Habit That Causes Posterior Tilt
33:51 - Closing
#pelvictilt #uprighthealth #hipmobility #posture
Watch video How to Fix Posterior Pelvic Tilt (Complete Guide + Exercises) online without registration, duration hours minute second in high quality. This video was added by user Upright Health 06 December 2023, don't forget to share it with your friends and acquaintances, it has been viewed on our site 46,962 once and liked it 1.8 thousand people.