Updated: Sep 6
Hey, Dr. McNamara here. And I'm gonna talk about another common postural problem that we often see in our office, and you can again, look around if you're in a public place, maybe it's you, yourself. It's the anterior pelvic tilt. So that's when that pelvis kind of roles forward like that, and it causes a really tight, low back tight hip flexors.
And the major cause of this is a weak abdominal and a weak glute area. So, to resolve this problem. First thing you want to do is you want to kind of train the abs and the glutes to work together, to straighten out that pelvis and a great way to exercise to do that is simply start by just standing there and see if you could perform this movement.
If this movement's difficult for you, what you can do is come to the ground and then place your hand underneath that low back. Okay. If you come out the ground and your low back wants to come off, this is pretty indicative that you have that anterior pelvic tilt. So the next step you wanna do is put your hand underneath and then tilt your pelvis till you feel your low back pushing against your hand.
This is gonna enforce a posterior to your pelvic tilt, which will be the opposite type of movement that we want. Okay. Once you get better at that, and you can flatten your back on the ground, then you can start performing dead bug. That's how we do it. There we go. Just like that. And that will further enforce that posterior pelvic tilt as well as that core strength, cuz we really wanna build up that core strength.
Now we also wanna work on the glute strength as well. So what to do we can do to work on that is we could stay in this position and simply start doing glute bridges and really focus on building that glute strength. It helps if you put your hands on the glutes to really get a good contract. okay. So once you start strengthening the glutes and the abs, we want to also loosen the hip flexors and the low back.
So for the hip flexor, we can start with just a simple lung stretch. And if you rotate the opposite direction, you'll get a little bit more stretch into that hip flexor. And then also we wanted to work on stretching that low back. Also kind of that upper glued area gets involved a lot. A simple thing you can do that do with that is either single.
And just kind of pull the leg across the body until you feel stretched back there. Double leg also works really good. And then of course you can always grab a foam roller to help loosen that tissue up as well. You know, just work on that low back, trying to really loosen it up. Once you've loosened out the low back, you've loosen up those hip flexors and we strengthen the glutes and we strengthen the.
Then you can start performing this full dynamic movement. That's gonna incorporate everything into all at once. So first thing you wanna do is again, make sure we're at a neutral position of the pelvis. Okay. I got a nice tone in my Glu and nice tone in my core. Now I'm gonna perform a split squat and I'm really gonna focus on the back leg of this squat.
Actually, I'll show you on this side. So what we want to do is we really want to push through our glue, keep our pelvis stable. So we have our abs. And then we're also stretching the hip flexor by going into that lung or that squat rather. And you're just gonna come up really squeeze to the glute, get that nice stretch in the hip flexor, keeping that pelvis neutral.
And this is a great way to dynamically add in all the different components into the anterior pelvic tilt exercise in order to get it back into neutral position. That's all I have for you guys today. Please subscribe to our YouTube channel. And if you haven't yet check out the core bracing, because that's the foundation for all of this.