Prevent Improper Pelvic Posture
Try these two exercises to reduce your anterior pelvic tilt
Dr. Ariel Edwards, PT, DPT, CSCS
Feel like your back’s doing all the work and your core’s just along for the ride postpartum? Let’s talk posture—specifically, that anterior pelvic tilt you might be stuck in. When your pelvis is tipped forward, your abs have a harder time firing, your pelvic floor gets lengthened and overworked, and your low back picks up the slack. Not a great setup for feeling strong, stable, or pain-free!
Anterior pelvic tilts occur due to muscular imbalances within the lower body. A combination of tightness and weakness is the culprit. One of my favorite strategies for improving anterior pelvic tilt is strengthening the hamstrings and adductors. Check out two of my favorite exercises that incorporate activation of the glutes, hamstrings, and adductors to improve pelvic positioning:
Bridges on a step with a block squeeze:
This is a great way to activate your glutes, hamstrings, and adductors.
Set up: Lie on your back with your feet on a raised step or platform, knees bent. Place a yoga block between your knees.
Engage: Squeeze the block gently to activate your adductors.
Lift: Press through your feet and lift your hips off the ground into a bridge, engaging your glutes and hamstrings.
Hold and lower: Hold for a few seconds at the top, keeping the block squeezed, then lower slowly with control.
Single-leg RDLs:
Utilize this exercise to lengthen the posterior pelvic floor while engaging your glutes and hamstrings!
Set up: Stand tall with feet hip-width apart, holding a weight (like a dumbbell or kettlebell) in one or both hands.
Balance: Shift your weight onto one leg, keeping a slight bend in that knee.
Hinge: Hinge at the hips, keeping your back flat and core engaged. As you lower the weight toward the ground, focus on rotating towards your inside knee.
Return: Drive through your heel to return to standing, keeping your hips level throughout.
If you’re still feeling stuck or not sure if you’re doing these exercises right, hit us up at Fixxed—we’re here to help you feel better in your body after having your baby, not just surviving it. At FIXXED, our hour-long one-on-one pelvic floor physical therapy sessions are crafted to allow us to fully understand the root of your symptoms, create an individualized physical therapy plan, and educate you on your condition—giving you the tools you need to succeed! Click HERE to set up your FREE discovery call with a member of FIXXED’s Physical Therapy team!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
