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
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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
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