Anterior Pelvic TiltAllie Abraham,

What is an “Anterior Pelvic Tilt”

Occurs on the sagittal plane

Anterior rotation of the pelvis

Often paired with excessive lordosis of the lumbar spine

Hip flexors shorten while extensors lengthen

For Visual Learners

Muscle Anatomy

Hip Flexors Iliopsoas Rectus femoris

Hip Extensors Gluteus Maximus Posterior Compartment of thigh

Erector Spinae Obliques Rectus Abdominus

Why can this be a problem?

Disruption of natural biomechanics (kinetic chain)

Tightness in flexors and lumbar spine causes pain, inflammation, and tenderness

Worsening of condition, pelvis compensates for low range of motion in the hips

Causes and Prevalence

Improper posture

Excessive abdominal training in adolescents (stress on iliopsoas)

Time spent sitting down

Risk Populations

120 healthy subjects analyzed (65 males, 55 females)

Mean age of 23.8(2.1) years. 85% of males and 75% of females

APT 6% of males and 7% of females PPT 9% of males and 18% of females

neutral

Seated desk jobs

Potential Injuries

It has been suggested that APT can create repetitive impingement of the vertebral facets in the lumbar spine which can then result in lower back pain in runners and cyclists.

Potential Injuries

The hamstrings originate on the Ischial Tuberosities

Microtrauma of the hamstring muscles and increased likelihood of hamstring tears.

Potential Injuries

Anterior pelvic tilt shifts the weight of the body forward

Prolonged tension in postural muscles can generate pain between the shoulder blades, in the thoracic and lower cervical spine.

Common Symptoms

Common symptoms of an anterior pelvic tilt include: Low back pain Groin pain Stiffness in the morning or after activity Tightness in the muscles in the low back

and groin region 

Assessment

Modified Thomas Test

Overhead Squat Assessment

Pelvic Tilt Test

Short and Long Term Goals

Pain free while working out and every day functioning

Postural Improvement

Knowing how to properly align pelvis during exercise

Training Program

Pelvis tilts forward below back level increasing curve in lumbar spine

Strengthen: abdominals/oblique’s, glutes & hamstrings, Stretch:back and hip flexors

Training Program for Anterior Pelvic Tilt Warm up: 10 min. – low intensity multiple stretches for different muscles

with various minor moving exercises Work out: 15 min. – moderate/high

intensity various exercises using more lower back

strength Strengthening Oblique's Cool down: 5 min. – low intensity post stretching

Warm Up #1 – Posterior Pelvic Motion

Warm Up #2 – Hip Flexor Stretch

Warm Up #3 – Child’s Pose

Warm Up #4 – Spinal Trunk Rotation

Work Out #1

Lower Abdominal Raises (until back arches)

Work Out #2 – Bridge with Leg Kicks

Work Out #3 – Glute Raises

Work Out #4 – Killer Oblique’s

PEAK PERFORMACNE!!!

Cool Down

Only 5 minutes Bringing HR back to normal

Same stretches in warm up:hip flexor, child’s pose, trunk

rotation

Hydration & post-workout meal