To state it out in a few words, the pelvic tilt is the bending of the backbone to an extent where the arch is exaggerated beyond normal.
How it happens? Why it happens? How to clearly identify Pelvic tile? How long does it take to fix the anterior pelvic tilt? Are a few questions we will answer shortly.
There are Three types of Pelvic Tilts – Anterior Pelvic Tilt, Posterior Pelvic Tilt, and Lateral Pelvic tilt. The Lateral Pelvic tilt is further sub-divided into two categories – The right pelvic tilt and the left Pelvic Tilt.
Let’s focus on the anterior pelvic tilt symptoms for now.
Overview of Anterior Pelvic Tilt
The Anterior Pelvic tilt symptoms show the tilting of the pelvis such that it makes an inward “C” of the backbone. The body usually has a few degrees of anterior tilt, around 5-degrees for men and 10-degrees for women,
When someone suffers from the anterior pelvic tilt the curve becomes a lot more exaggerated. The bending of the back causes a problem we refer to as the ‘anterior pelvic tilt back pain’.
Most of us ignore the anterior pelvic tilt back pain because the symptoms are not too harsh and the back usually gets mixed up by long days. Sometimes, even when we know about the tilted pelvic treatments we ignore it because we assume it causes no harm at all and the body adapts to it but that is not the case. The anterior pelvic tilt symptoms come with their set of drawbacks that we will come to in a few seconds when we discuss the effects.
Identify Anterior Pelvic Tilt
In an anterior pelvic tilt symptoms make the general tilt a few degrees more exaggerated causing a substantial inclination in the usual.
The inclination generally results in a belly even if you don’t have body fat. Also, the butt will be a lot more outwards than it is supposed to be.
The arch of the back is very exaggerated and will result in uneven posture, weak abdominal muscles, and tight hamstrings. The anterior pelvic tilt causes back pain as well.
Cause of The Anterior Pelvic Title
Generally, the cause of anterior pelvic tilt are related to extra belly weight, including pregnancy. Another common reason for anterior pelvic tilt is lifting heavy weights or our sedentary life.
Sitting in one place for elongated hours results in pressure on the lumbar and causes an extension in the hamstring and in the glutes. The body adapts to the new extensions in a few muscles and contractions in the others by reducing the stretch in the lumbar.
Effects of Anterior Pelvic Tilt
The anterior pelvic tilt causes trouble activating the glutes, an expansion in the hamstrings, weak abdominal muscles because of the stretch, overactive hip flexors (in constant stress) and low-back and quadriceps dominance.
The stretches induced in the hamstrings force the body to adapt to in by extending the hip flexors, weakening the abdominal muscles and bending the lumbar.
How to Correct Anterior Pelvic Tilt by Exercise
The anterior pelvic tilt symptoms can be fixed by just a few changes brought to the daily routine. One of the key essentials is to counteract the effect of the tilted pelvic.
Training the abdominal muscles, working on glutes, and training the stretch in the hip flexors are the best way to counteract the anterior pelvic tilt back pain.
Our usual unhealthy habits of sitting for elongated hours and not working our bodies enough are the reason behind the pelvic tilt existing. Now that you have developed it, don’t worry fixing anterior pelvic tilt with exercise is easy, and you can fix it within a month with some proper workout.
Okay, bros and broettes, that’s it for Cannot Cardio’s take on Anterior Pelvic Tilt. Keep following us for more such articles, a complete in-depth anterior pelvic tilt exercise to fix the tilt and a lot more.
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