Pelvic Tilt Exercises

Photo Credit: CarpalTunnelX CC-Zero
Lordosis, also called anterior pelvic tilt, is characterized by a forward tilted pelvis. The forward rotation  of the pelvis results in a deeply curved back and a protruding belly. The most common cause of lordosis is lack of exercise. People who spend a lot of time sitting can develop lordosis. Poor posture and a sedentary lifestyle can result in weak hip and abdominal muscles, which cause the pelvis to tilt forward. Exercise can strengthen these muscles and help correct or prevent a tilted pelvis.
The kneeling hip flexor stretch exercise works to strengthen the hip flexors, the abdominal muscles, the quadriceps and the oblique muscles. Strengthening and stretching these muscles can help improve posture and correct a forward rotated pelvis. Kneel on one knee and plant the other foot on the floor. Make sure the thigh is parallel to the floor. Straighten your back by pulling your shoulders down and back. Squeeze your abdominal and gluteal muscles tightly and then lean forward placing your weight on your foot. Keep your back straight and do not allow your pelvis to tilt to one side. Hold the stretch for 30 seconds and then return to the start position. Do 5 repetitions with each leg.
The lower back stretch targets the erector spinae muscles of the lower back. Stretching this muscle can help relax and strengthen the back muscles that are shortened by an excessive arch in the lower back. Sit on a chair with your feet place as far apart as is comfortable. Bend at the waist until your shoulders are between your knees. Reach between your legs under the chair with both arms and stretch as far as you can. Hold the stretch for 5 to 10 seconds and then relax. Repeat this stretch 10 time.
Leg presses target the gluteals, quadriceps and the adductor magnus muscle of the hip. Use a leg press machine to perform this exercise. Place your feet a little higher on the platform than you normally would to perform leg presses. Extend your legs until your knees and hips are fully extended. Hold the press for 5 seconds and then relax. Try to do 10 to 15 repetitions of this exercise.


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