The Difference Between an Anterior Pelvic Tilt and Posterior Pelvic Tilt
Table of Contents
Anterior Pelvic Tilt and Posterior Pelvic Tilt Exercise Tutorial
This video will show demonstrate the differences between the anterior and posterior pelvic tilt. Also, it will display examples of both tilts while sitting on a chair.
What Is a Pelvic Tilt
The Pelvis is an important structure in the body that is involved in almost all everyday movements such as walking, running, jumping, squatting, and sitting. Pelvic Tilt refers to the direction that the Pelvis is tilted towards in relation to the body. There can be Anterior Pelvic Tilt, Posterior Pelvic Tilt, and Lateral Pelvic Tilt.
Each type of Pelvic Tilt features the Pelvis being pointed in a different direction. Depending on the movement or exercise that you are performing, certain types of Pelvic Tilt can be harmful to the body resulting in reduced mobility, control, and stability. This is why displaying proper form when exercising is so important.
What Is an Anterior Pelvic Tilt
Anterior Pelvic Tilt occurs when the Pelvis is tilted forwards. Excessive Anterior Pelvic Tilt can result in the extension of the lumbar spine. This type of pelvic tilt is often seen during pregnancy from the tightening of the hip flexors as a result of prolonged sitting. Anterior Pelvic Tilt is also common in people who sit for prolonged periods of time or are inactive.
Anterior Pelvic Tilt Symptoms
Anterior Pelvic Tilt Symptoms can include tight muscles in the front of the body, low back pain, and incorrect posture. The most important visual symptom of Anterior Pelvic Tilt is an excessive extension of the spine or a curved spine.
Anterior Pelvic Tilt Muscles
There are a few muscles responsible for Anterior Pelvic Tilt. In general, tight hip flexors and a weak core contribute to Anterior Pelvic Tilt. The primary flexors of the hip are the Psoas Major, Iliacus, Rectus Femoris and Sartorius.
What Is a Posterior Pelvic Tilt
Posterior Pelvic Tilt occurs when the Pelvis is tilted backward. This is often seen at the bottom of a squat (also known as butt wink) and can result in excessive flexion of the lumbar spine. Other causes of Posterior Pelvic Tilt include tight Hamstrings, and Glutes, and poor hip and back strength. Things such as sleeping on your stomach, having bad posture, or sitting for too long can also contribute to Posterior Pelvic Tilt.
What Is a Lateral Pelvic Tilt
Lateral Pelvic Tilt is different than Anterior or Posterior Pelvic Tilt as it involves the dropping of the Pelvis towards one side (one hip is higher than the other). Lateral Pelvic Tilt is also known as hip drop or hip hike. This can be caused by muscular imbalances, bad posture/habits, different leg limb lengths or neurological conditions.
Pelvic Tilt While Sitting
Sitting for long periods of time can contribute to Anterior Pelvic Tilt. To combat this, it is recommended that you break up your day and take some time to perform strengthening and stretches exercises that will release the Hip Flexors. Try some of our favorites down below!
Pelvic Tilt Test
To test for Anterior Pelvic Tilt, your Physical Therapist can perform the Thomas Test. This test will examine the flexibility of the hip flexors. In this test, you will lie down on your back on a table with your legs hanging off the edge at the knee. Bring one knee up towards the chest, holding under the knee. If the resting leg is no longer touching the table, the muscles in the front of the tight are likely very tight, which can indicate a tilted pelvis.
Posterior Pelvic Tilt can be observed visually by your Physical Therapist. They might also have you perform a squat, to see if you have a butt wink. A butt wink is indicative of Posterior Pelvic Tilt.
Lateral Pelvic Tilt can generally be identified using visual observation. When you place both hands on the top of the hips, if one hand is higher than the other, this can indicate Lateral Pelvic Tilt.
How To Fix Anterior Pelvic Tilt
To fix Anterior Pelvic Tilt, you will need to release the hip flexors and increase your flexibility in the hips. This can easily be done through daily stretching. For instance, try the half kneeling hip flexor stretch. In this stretch, you will get into a lunge position with one knee making contact with the ground. Your knees should both be at a 90-degree angle.
Contract the glutes and the core to bring the pelvis forwards. Lean forwards until you feel a stretch in the inner area of the leg of the knee that is in contact with the ground. Hold this position for 30 seconds and then switch legs.
In addition to increasing your flexibility, you will also need to increase strength in the hip flexors. Try some of the exercises below to increase strength in the hips!
How To Fix Posterior Pelvic Tilt
To fix Posterior Pelvic Tilt, you will need to increase flexibility in the Hamstrings, Abdomen, and Glutes. Check out our video on how to perform a dynamic warm-up to learn about 22 dynamic stretches that will increase flexibility throughout the body. You will also need to increase strength in the hips and low back to fix Posterior Pelvic Tilt. Check out the exercises we have suggested below to increase muscular strength.
Pelvic Tilt Exercises
There are many Pelvic Tilt Exercises that you can perform to help correct the position of your hips. Be sure to try all of these exercises!
Glute Bridge
The Glute Bridge is a great exercise to strengthen the Glutes and the Hamstrings. It can be performed using body weight or progressed to using a load. You can learn how to perform a Glute Bridge in our step by step tutorial here.
Squat
The classic squat will also help to increase strength in the Glutes and Hamstrings. The best part about the squat is that there are so many variations of the squat, you are sure to find a few variations that you enjoy the most. The Dumbbell Squat, Barbell Back Squat, and Front Squat are just a few examples of squats that you can try!
Pelvic Tilt
The Pelvic Tilt will help to stretch the muscles in the lower back and strengthen the abdomen. Lie down on the floor on your back. Your knees should be bent. Brace the core and tighten the glutes as you push the pelvis up. Hold for 5 seconds at the top of the tilt, and repeat for 15-20 reps.
Lunges
Lunges will help to increase strength in the Glutes, Hamstrings and Quadriceps. This is great for combating Posterior Pelvic tilt. There are many types of lunges that you can perform. We suggest beginning with a regular forwards lunge and then trying a reverse lunge.
Leg Raises
Leg Raises are another effective way to fix Posterior Pelvic Tilt by increasing strength in the core. To learn how to perform a Leg Raise, read our exercise tutorial here. You can progress the Le Raise by adding ankle weights!
Superman
The Superman is an easy way to increase strength in the lower back and relieve tension, especially if you have been sitting all day. This bodyweight exercise is easy to learn and perform. You can read more about them here.
Pelvic Tilt Exercise
Regardless of the Pelvic Tilt Exercise, you choose to perform, ensure that you are being consistent with them! Pelvic Tilt will not go away immediately, but with practice and the proper strengthening and stretching you will notice a difference over time!
