Are your lower back and hips generally tight or in pain? Are your stomach and glutes weak or sticking out?
This may help with your Anterior Pelvic Tilt (see image).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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?Know what this posture is comprised of:⠀⠀⠀⠀⠀⠀⠀⠀⠀
– Tightened Lower Back (Thoracolumbar Extensors/Latissimus Dorsi)/Hip Flexors.⠀⠀⠀⠀⠀⠀⠀⠀⠀
– Weakened Glutes/Hamstrings/Abs(Deep Abdominals/Obliques).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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?Understand the causes, which include:⠀⠀⠀⠀⠀⠀⠀⠀⠀
– Prolonged sitting at desk.⠀⠀⠀⠀⠀⠀⠀⠀⠀
– Poor/uneven exercise technique.
– Physical inactivity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
– Genetic predispositions.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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?Actively rehab in the following manner:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Release the tightened musculature (trigger point/foam roll/dynamically stretch lower back and hip flexors).⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Immediately train the weakened musculature with your coach/trainer (deadlift/squat/press progressions, plank with glute squeeze, etc).⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Release the tightened musculature at the end of your session.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Re-educate – proper sitting posture, take regular breaks from sitting, restructure your training schedule to target the weakened musculature.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Make it a great day!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Contact us for online coaching and/or injury management.⠀⠀⠀⠀⠀