How to Fix Your Anterior Pelvic Tilt: Part 2
In Part 1 of this series on correcting anterior pelvic tilt, I mentioned how anterior tilters tend to scream for mommy when put into any sort of hip flexor mobilization.
This is because their hips are constantly flexed. When the hips are flexed, the hip flexors are shortened, and therefore, in a constantly contracted state. This makes them antsy and why they feel like they are screaming when you begin opening up.
Imagine being underwater until the point where you feel like you are going to die when someone suddenly pulls you up.
How is that first breath? Is it quiet through the nose? No, it’s a big freakin’ gasp for all life!!
It’s no different when you stretch or foam roll a locked-up hip flexor. It’s going to be intense for a little while, depending on how long you have been in an anterior tilt.
However, doing a few half-kneeling hip flexor stretches will not correct your anterior tilt. They are very valuable, and need to be free in order to get proper glute function (tight hip flexors inhibit the glutes), but it’s not the only muscle group that needs to be considered.
You also need to mobilize the adductors of your inner thighs!
This is often overlooked, but the adductors play a huge role in the position of the pelvis. While the rectus abdominis pulls up and back on the pelvis, the adductors (specifically the adductor longus) pull down and forward. This is a big reason why the hips end up in a flexed state and the lumbar gets that excessive arch.
A weak core and stiff adductors is a recipe for disaster.
You are going to leave a lot on the table with your hip mobility if you ignore the adductors. If you allow them to remain stiff, the chances of you getting full hip extension on a deadlift or squat (or anything really) is slim. In order to fix an anterior tilt, you have to get the hips extending, so it’s crucial you give them the attention they need!
I went over how to get the abdominals in line in Part 1, so now we need to take care of their counterpart.
The meat-and-potatoes of freeing your hip flexors and adductors is going to come about in your movement prep. Below I have given you a complete routine for opening up these muscles prior to your main strength-training sessions. Follow them in this order and your entire body will feel a lot better.
Soft-Tissue
Soft-tissue work is tremendously important for breaking down adhesions/scar tissue. Plus, it will make the mobility work you do afterward that much more effective. I have been using foam rollers for several years and it’s still amazing what a little time on the foam roller can do for someone.
Hip Flexor Foam Roll
One thing that is often overlooked with the practice of foam rolling is the position of the core. You want your abdominals braced, as if someone is going to punch you in the stomach. This will prevent you from hanging on your lumbar spine and feeding your anterior tilt while you are trying to fix it!
In the pics I have presented (taken when I knew a lot less), my core is actually not in the proper position. My back should be flatter. I’m just chilling in a massive anterior tilt…oh to be young and reckless!
Hopefully this will allow you to see better of what NOT to do!
From there, slowly roll out that hip flexor, making sure to get good belly breaths throughout.
When they start to feel less sensitive, switch to working on just one at a time by sliding yourself to the end of the roller.
Adductor Foam Roll
Yes, I know this looks awkward as all get-out. I have actually had someone tell me that they would only do this roll at home, and not in public!
But, to you I say, be mature and understand the purpose of what we are trying to do here*. This is not an easy area to hit, so you have to straddle the roller and perform subtle rolls from side-to-side.
Do this with both the knee slightly bent and the leg extended. You can also use a lacrosse ball (or something similar) if you aren’t quite hitting the spot with the larger roller.
Keep the core braced and get those belly breaths!
Spend 45 seconds to a minute working on those muscles DAILY. Foam rolling needs to be done frequently to maximize the benefits.
Active Mobility
Half-Kneeling Hip Flexor Stretch
Sure, this is a staple, but as with any widely-done exercise, it gets done improperly more often than not.
To get the most out of this stretch, you have to get the ribs down (see Part 1 if you are not sure what this means) and tuck the pelvis underneath you to fully lengthen the hip flexor and engage the glute.
To get your pelvis tucked, place both hands on your hips and pull down on your hips with your thumbs, while pulling up with your index fingers.
There will be massive difference in the amount of stretch you feel when you do this! Most of your weight will end up on your back knee, so the front foot feels light.
From there, breathe through the belly and keep the shoulders relaxed. Hold for about 20 seconds before switching.
Hip Flexor Stretch with Back Foot on Bench
When you feel comfortable accessing that stretch, prop the back foot up on a bench. This will get quite a bit deeper.
Focus on getting tall, while keeping the ribs down. A big error I see with this one is letting the torso fall forward, which puts the hip right back into flexion.
Hip Flexor Mobilizations Against the Wall
Lastly, when you can handle static mobility it’s time to add a little movement to the mix.
I don’t recommend this stretch UNLESS you can access the prior 2 stretches with great technique.
When you feel a stretch on the way in, that is your cue to release back to the start. Maintain a rigid torso and a tight glute throughout. Do 6-8 mobilizations on each side.
That should take care of your hip flexors. Moving on to the adductors.
Split-Stance Adductor Mobilization with Toe Up
This is by far my favorite drill to open up the inner thighs. It’s a staple in my own movement prep.
The main thing to watch here is the lower back. You do not want to just sit back and flex the lumbar and then come back and extend it. Keep in mind the close relationship between the anterior core and adductors. If you let the core go slack, you defeat the purpose of the drill, which is to help correct your anterior pelvic tilt.
Brace the core and focus your efforts on lengthening the adductor.
Do 6-8 reps on each side.
When you feel solid doing these, progress to a standing position and do some side lunges in-place. Focus on getting full hip extension and tucking that pelvis at the top with each one. It’s easy just to go side-to-side and not emphasize that.
Again, aim for 6-8 on each side.
Side Lunge (in-place)
Beyond Movement Prep
While the above drills will give you what you need, as far as mobility, in the gym, we can’t overlook the effect of what you do during the day.
For most of you, I’m sure that involves a desk. For others, it may involve being on your feet all day. Whatever you do, it is important to get a good mix of sitting and standing throughout your day. It’s been said that the best posture is one that is constantly changing.
So while I won’t pretend I can completely change your daily habits with a single blog post, my advice is to move around more if you sit and sit down more if you stand. Being aware of the need to do this is half the battle!
To sum up;
#1: Do soft-tissue work daily on your hip flexors and adductors
#2: Follow that up with mobility drills for those same muscles, done prior to your strength-training sessions
#3: Be aware of mixing it up with your posture during the day, whether it is standing more if you sit a lot or sitting more if you stand a lot
And that wraps up Part 2! I will be back with Part 3 with some great drills to get your glutes on fire. After that, I will lay out a complete program that I would write for a typical client with an anterior pelvic tilt.
Have a great rest of your week!
Take the Leap,
Kasey, CSCS
*me telling people to be mature…ha!
Learn more about what I am all about and pick up some great tips to transform your physique by signing up for my 5-day e-course HERE
I’m on Facebook, Twitter, and YouTube and would love to meet you and help you out in any way I can.
Pingback: snk.to/DOgj()