PELVIC TILT

PELVIC TILT

Pelvic tilt is an uncomfortable condition, on which orientation of the pelvis on respect to the thigh bones  and the rest of the body. 

The pelvis can tilt towards the front, back, or either side of the body.

It occur when the muscles around your stomach and back become loose and overly flexible.

PELVIC TILT  IS OF TWO TYPES - 

1. Anterior pelvic tilt
2. Posterior pelvic tilt

ANTERIOR  PELVIC TILT-

Your lower back appears overly arched forward. When the front of the pelvis in drops in relationship to back of the pelvis. 

POSTERIOR PELVIC TILT - 

It is opposite, when the front of the pelvis rises and the back of the pelvis drops. Your back arches out backwards. 

Doing exercises that strengthen your core abdominal, back and hip muscles can improve your hip alignment and help  with both types of pelvic tilt. 

EXERCISES TO CURE FROM PELVIC TILT 

1) Foam roll your pelvic area each day-

Place a foam roller on an exercise mat. Then, lay down on your side on the mat with the roller touching your hip area. Support your head with a bent arm and bend your knees for stability, too. Use your feet to gently push your body up and down the roller around the hip area. Continue for 30 second intervals before pausing and repeating.

2) Perform a kneeling hip flexor stretch every day-

Kneel down so that your left knee makes contact with the exercise mat, but your right knee stays positioned over your right foot. Keep your spine straight. Push your weight forward towards the right hip. Keep this pressure on for 30 seconds before releasing and switching legs.

3)Do a squat -

Position your feet apart and slightly wider than your hips. Take a deep breath in and lower your hips towards the ground. Keep going until your knees are just about to extend past your toes. Your thighs will be parallel to the ground. Breathe out and rise up to a standing position. This exercise is great for building strong buttock muscles, which will improve your overall posture.

4) Do a pelvic tilt-
Lie down with your knees bent upwards. Flex your stomach (ab) muscles until your back lifts off the floor. Continue to push your pelvis upwards until you back is almost straight. Count out between 5-10 seconds before releasing your muscles and lying back on the floor. This exercise helps to develop your core and keep your pelvis aligned.

5)BIRD DOG-

Position yourself on all fours on an exercise mat. Spread your weight out evenly across your hands and knees. Flex your abs and push your right leg back out straight behind you. Hold it level for 5 seconds before pulling it back in. Repeat with the same leg or alternate. This exercise helps to extend your back and pelvic muscles.

6)PLANK-


Place yourself face down on an exercise mat. Place your hands under your shoulders. Flex your stomach muscles until they lift you off the ground. Keep your spine straight. Hold this position for as long as you can before releasing. This is a great exercise for developing your back muscles that help to hold your pelvis in place.

7) HIP THRUST MARCH-

In the Hip Thrust position (shoulders elevated, feet on the floor) hold the top position of the exercise and raise one leg at a time in marching style. Hold each march at the top for 3 seconds before raising the other leg.

8) DEAD BUG-

Lie flat on your back with your arms held out in front of you pointing to the ceiling. Then bring your legs up so your knees are bent at 90-degree angles. This is your starting position, and it’s vital to get your back as flat against the floor as possible. You shouldn’t be able to get a hand in between your back and the floor, and you need to maintain this position.

Slowly lower your right arm and left leg at the same time, exhaling as you go. Keep going until your arm and leg are just above the floor, being careful not to raise your back off the ground. Then slowly return to the starting position and repeat with the opposite limbs.