Pelvic Alignment:
Have you ever wondered what your pelvic and postural state may look like in 20 years?
As we all age, it is very common for some people to start experiencing symptoms of pelvic misalignment.
What is pelvic misalignment?
Pelvic misalignment is the state of being in a pelvic tilt, which can cause back pain, hip pain, leg pain, and gait problems.
Types of pelvic tilt:
- Anterior Pelvic Tilt
- The anterior pelvic tilt is the state of your pelvis being shifted forward, which commonly causes a spinal curve in the lower back that promotes bad posture.
- Posterior Pelvic Tilt
- The posterior pelvic tilt is the state of your pelvis being lifted in the front, which causes a drop in the back. This commonly causes a “slouch” in the lower and mid back which promotes bad posture.
So, how can we prevent and/or address this?
Alignment of the pelvis can be described as the state of being neutral from your hips to your shoulders, which ultimately promotes good posture.
The practice of being aware of your own individual alignment and taking action can go a long way in preventing and/or addressing pelvic misalignment down the road.
Using corrective exercises is one way of taking action, which can ultimately correct your existing postural state if you are experiencing symptoms.
So then, how do we fix this?
Here are a few links to exercises you can do to assist in correcting your alignment:
The first exercise is for correction of an anterior pelvic tilt.
Glute Bridge: This bridge variation targets the glutes, hamstrings, and adductors. Strengthening these muscles will promote good postural alignment, and by performing this exercise consistently, you should start to see improvement in your posture.
The next exercise should be used for correction of a posterior pelvic tilt.
Superman/woman: The primary use of this exercise is to strengthen the lower back, hamstrings, and the abdominal muscles which in turn helps in the correction of the tilt, since these muscles are generally weak.
Remember to practice these exercises regularly, as progress only comes with consistency.
If you have any questions, feel free to reach out so that we can answer them the best we can!
Article By: Max Roelofs