The most effective posterior pelvic tilt exercise

If you want to deal with the problem of posterior pelvic tilt, the root cause lies in the muscles. Relax the tense muscles, strengthen the weak muscles, and balance the muscles around the pelvis. Naturally, you can return the pelvis to a neutral position and say goodbye to the backward tilted pelvis. Here are 5 simple and effective postures to help you say goodbye to pelvic tilt.

Posture 1: Gluteus maximus stretch

Posture key points: Sit quietly on the ground, straighten one leg forward, extend the other leg, bend the knees and touch the ground with the soles of the feet; tighten the core to keep the body still. Stretch out your bent-knee leg and place your palm on the knee joint in the same direction. Use your palm to push the bent-knee leg toward the straight leg to feel the stretch in the gluteus maximus. Continue for 20 seconds, switch to the other side, and repeat 4 sets.

Position 2: Hamstring stretch

Posture details: Lie flat on the ground, stretch one leg straight up, and put the other leg straight on the ground; hold the back of the knee of the stretched leg with both hands, and slowly apply pressure to pull the leg toward the body, keeping the other leg and waist close to the ground during the whole process. Continue for 20 seconds, switch to the other side, and repeat 4 sets.

Posture 3: Abdominal muscle stretch

Posture key points: Lie on the ground with your whole body straight, use your hands to support the ground to lift your upper body, keep the part below the waist close to the ground, slowly move the palms back, increase the stretching force of the abdomen (if there is pain in the waist, reduce the stretching force). Continue stretching for 20 seconds and repeat 4 sets.

Posture 4: Hip Flexor Strengthening

Posture details: Lie upright on the ground, wrap an elastic band around the heels of both feet, keep one leg still, and extend the other leg with knees and hips bent; after lifting to the limit, pause for a while, and then return to the original position. Repeat 15 times, switch to the other side, and repeat 4 sets.

Posture 5: Strengthening the lower back muscles

Posture key points: Lie on the ground with the whole body straight, put your hands on both sides of the body, relax your buttocks as much as possible, use your waist to stretch your upper body, after lifting to the limit, pause for a while, and then return to the original position. Repeat 15 times, 4 sets.