Anterior pelvic tilt

J

JackShephard

0
My new hatred is the so called 'anterior pelvic tilt', Lordosis, or 'Monkey's butt'. (Picture: Lordosis - Wikipedia, the free encyclopedia)

I realize I definitely am affected by it, and found thanks to various sites that it could be 'corrected' temporarily by 1) contracting the glutes and 2) contracting the abs slightly while 3) keeping the upper body straight and the shoulders back.

That's nice and all, but I want to get rid of it, not just 'mask' it. Does anyone know:

1) where does it stems from (I guess I spent most of my life seating at desk, so I could hazard a guess here)
2) how to fix it (no clue)

Thank you!!!!
 
It's basically about having tight hip flexors and glutes that aren't fireing properly. Google it and you should find some articles.
 
The majority of adults have horrible posture, so you're in good company. There are many factors that can contribute to lordosis, so it's impossible to determine what your issue is without a decent assessment.

That being said, unless you have some type of deformity, an anterior pelvic tilt is a posture deviation and can be corrected by reprogramming your body's musculature to align itself properly. However, it's just not that easy to diagnose your actual problem online.

Translation: you need to visit a physiotherapist or somebody who is qualified to help you so they can assess exactly what is going on. They will then give you exercises to do in order to correct your posture deviation so you can start to hold your body in a more "normal" position.
 
Ah I see - well I can't afford a physio (they're about 40 quids / 80$ a session where I live), so I guess I'll go the googly way then :)

PS: i_love_muscle, your avatar is rather ominous. :cool:
 
Cigaro78 said:
Ah I see - well I can't afford a physio (they're about 40 quids / 80$ a session where I live), so I guess I'll go the googly way then :)

PS: i_love_muscle, your avatar is rather ominous. :cool:
Click to expand...

Ominous?

om·i·nous
adj.
1. Menacing; threatening: ominous black clouds; ominous rumblings of discontent.
2. Of or being an omen, especially an evil one.
Click to expand...

Hmmmmm. I'm really not very ominous at all. But I'll take that as a compliment anyway ;)
 
I assure you, I'm very much myself. And yes I had noticed Karky's sig in the past, and was hoping for him to reply in this thread. But I'm not him.
 
couldn't have said it better myself :D

lol :p I'm just kidding.

Anyways. If I were you I'd start doing some glute activation before training,
supine bridge () works great. You can hold it there or go up and down, try to focus on pushing the heels down through the floor. Once you get it right you should feel it in your glutes. Get ROM from your hip joint, not the lower back. You will get to a point where going higher will just cause the lower back to arch, this is where you stop. So keep the back neutral.

Dynamic stretching for the hip flexors is great. A walking lunge will do that. Make sure you don't arch your back excessively during these and do a long stride so that the back leg will have to extend quite a bit. Keep the upper body as straight as possible and don't bend forward. It's very easy to keep upright by arching the back too much, but then you're not getting the ROM from your hip, you're getting it from your back. This is not what you want, so don't arch the back too much, just keep it neutral (with the natural arch)

Now I can't diagnose the full extent of this over the internet, but doing this things won't hurt you unless you've got some weirdt condition, of course :p
 
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