Posterior Pelvic Tilt

We are discussing what is known as a posterior pelvic tilt.

A way to tell if you have one is by wearing a belt standing sideways in front of the mirror, and if the belt buckle is higher in the front than it is in the back, that indicates your pelvis is rotated backwards.

When patients or people are in a seated position for long periods of time, it causes your hamstrings to get short and tight.

As a result, your hamstrings create compensatory tightness, and that rotates your pelvis backwards.

There are many stretches and exercises that can help fix a posterior pelvic tilt.

The first one, which is good for strengthening your glute muscles to keep your pelvis rotated forward, is the forward lunge.

Take one step forward, bend your leg and knee about 90-degree angle, go down to the ground and then back up.

To start, I would suggest doing three sets of ten reps each leg.

Another way that you can help reduce that posterior pelvic tilt to reduce the hamstring tightness is by doing a simple hamstring stretch.

Stand without bending your knees.

Bend forward until you feel a nice pull on your hamstrings.

Hold it for about 20 to 30 seconds and do it about two to three times, to help reduce that muscle imbalance.