The posterior pelvic tilt is a body deformity where the back makes an outward curve. It is caused by a sedentary lifestyle, lack of movement and exercise, sitting for long hours on the chair and weak muscles.
How it happens? Why it happens? How to test posterior pelvic tilt? We will cover everything about it.
There are three categories of the Pelvic Tilt – Posterior Pelvic Tilt, Anterior Pelvic Tilt, and the Lateral Pelvic Tilt. The lateral pelvic tilt is further classified as right lateral pelvic tilt and left lateral pelvic tilt.
Let’s focus on the Posterior Pelvic tilt for now.
Overview of Posterior Pelvic Tilt
The posterior pelvic tilt is a deformity in which the backbone arches in an outward curve. Generally, the tilt of backbone in inwards and is about 5-degrees for men and 10-degrees for women.
For the Posterior Pelvic Tilt test, you should notice arch of the back is flattened and the back is completely straight or forms an outward curve. The pelvic tilt though seems harmless and most believe the body shape is such or that the body will adapt to it but it doesn’t.
The posterior pelvic tilt affects muscles and disturbs the body’s natural equilibrium. It weakens hamstrings, quadriceps, and abdominal muscles. The weak lower back muscles stop responding to movements.
Posterior Pelvic Tilt Test
The posterior pelvic tilt is easy to identify as it flattens the back. There is generally a curve in the human back which ranges differently for men and women, as mentioned above.
When someone suffers from the posterior pelvic tilt it flattens the curve of the back or makes it bend outwards.
Causes of the Posterior Pelvic Tilt
The posterior pelvic tilt is caused by a sedentary life.
Poor posture while sitting or standing, sitting on the chair for too long, having a hunched walking or sitting posture, lack of exercise or movement are common reasons why you develop a posterior pelvic tilt.
Sometimes, the reasons could also be genetic, where you developed a posterior pelvic tilt because everyone in your family has it.
Either way, with some efforts you can fix it.
Effects of Posterior Pelvic Tilt
The posterior pelvic tilt creates a tension in the muscles because of the curved back, it pulls the glutes and the hamstrings creating stress in them. At the same time, it shortens the quadriceps and the abdominal muscles.
The extensions and contractions in these muscles weaken them and this weakens the overall health of your body and obstructs normal movement. The posterior pelvic tilt disturbs muscle strength and the natural upright position of your body.
How to Correct Posterior Pelvic Tile
The posterior pelvic tilt can be corrected with the counteractive measures. Correcting the habits that caused the posterior pelvic tilt should be the first on the list. Then working out on each of the muscles that the posterior pelvic tilt targets can be used to correct the tilt.
Bringing in movement, and walking should also be on the list as when the body moves each muscle gets contraction and expansion and it will eventually correct itself.
Wrapping Up!
Our usual unhealthy habits of sitting for elongated hours and not working our bodies enough are the reason behind the pelvic tilt existing. Don’t worry fixing it is possible, and you can fix it with some proper posterior pelvic tilt exercises.
Okay, bros and broettes, that’s it for Cannot Cardio’s take on Posterior Pelvic Tilt. Keep following us for more such articles, and complete in-depth workout to fix the posterior tilt and a lot more.
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