This was a request by Derrick, I hope this helps buddy! 🙂
Although it is a rare, I have come across a few people in my career who had a Posterior Pelvic Tilt. This imbalance, like an Anterior Pelvic Tilt, can be created when sitting at a desk all day long. An Anterior tilt can happen when a person sits upright at a desk, a Posterior tilt can happen when a person leans back and hunches over at a desk. Posterior Pelvic Tilts can also be prevalent for people who stand still all day. Usually poor posture in the upper body influences the pelvic region, then the pelvis the tilts in accordance to find a counterbalance. Posterior Pelvic tilts can lead to pain happening all around the body, because the body doesn’t have a solid structure to work with, this leads to smaller, weaker muscles doing work they aren’t supposed to. The most common problems I have had with Posterior Pelvic Tilts is Sciatica, lower back pain, upper back pain, and neck pain. In this video I show you 4 techniques teaching you how to correct a Posterior Pelvic Tilt:
Self Myofascial Release of posterior hip muscles – Since the hips are almost constantly set into extension while in a posterior tilt, the Gluteus Maximus, along with other glutes muscles, will get tight and limit how well you can’t tilt your pelvis anteriorly. This release specifically breaks up the fascia leftover in the area to allow the tissues to mobilize.
Static Stretch of the posterior hip muscles – After doing some Myofascial Release on these muscles, its always great to do a static stretch. MFR breaks up the fascia, allowing for a better range of motion. When a static stretch follows MFR, a deeper and more effective stretch can be implemented because there isn’t as much fascia build up getting in the way.
Static Hamstring Stretch – The hamstrings are very prone towards being tight in a Posterior Tilt. They are hip extensors, so it’s inevitable that they will need to be stretched here. Be sure to follow my instructions in the video carefully to ensure maximum benefit.
Abdominal Stretch – Another common occurrence with a Posterior Pelvic Tilt is an overly developed and tightened Rectus Abdomanis (abs). The action of slumping forwards is what cause Thoracic Spine and Lumbar Spine flexion. If this is done repeatedly, it can set that Posterior Pelvic Tilt to never get corrected. Be sure to breath deeply before going through the stretch, to ensure you don’t damage your lower back.
Hey guys, Naudi of Functional Patterns. Today, I’m going to be covering a posterior pelvic tilt. Now before I covered an anterior pelvic tilt, which means that your back is kind of swayed like this, your lumbopelvic region is almost set in this position. I had a guy named Derek asking me how to correct a posterior pelvic tilt, because he feels he has one.
Now the main cause of an anterior tilt is when you’re sitting at a desk, and the same thing with a posterior tilt is that you’re going to be sitting at a desk. But in essence, rather than sitting upright, you’re probably going to slump forward when you’re sitting at a desk. So what I’m going cover today is how to correct this. I’m going to show you guys four different techniques to correct this. So Derek, this one’s for you buddy.
First, we’re going come here and just apply pressure directly onto that glute. You’re going roll on here. If you do have that posterior tilt, this is probably going to be pretty tight. Now using a medicine ball is a little extreme, I’m not going to lie, but our reality is extreme.
So we have to understand that when you sit at a desk all day for eight hours a day, and you’re repeating that process over and over again for pretty much your entire lifespan, you have to fight opposite extremes to counteract that extreme. So, that’s why a medicine ball is usually a pretty good fix when it comes to all this, because it is just extreme enough to kind of counterbalance everything else.
All right, so we go with the medicine ball release first. After that, we’re going to go straight into a glute/piriformis stretch next. So from there, we’re going to go here, straighten out one leg and bring the other knee forward, cross that leg over. I want this knee to be up to about the midline of your chest. We’re going to bring this knee over in this direction. Then from there, we’re going to drop down to the elbows, and you should feel a good stretch right there on the outer hip.
The glutes are external rotators as well as hip extensors, so this stretch is going to get you that release that you’re looking for. All right, so we’ll do that. Every time you hold the stretch, you should probably do it for at least a minute, let that Golgi tendon organ kind of relay the message to your muscle allowing it to actually release.
Usually a lot of times, people will do a static stretch for about like 30 seconds, and then the muscle will get even tighter after that, and they wonder why it didn’t work. You have to give it time to kind of settle itself in into the stretch, and that usually takes at least a minute.
From there we’ll flip sides, and do that for about a minute at least. If you can go for two minutes, it would be preferable. We’ll switch sides again, again we’ll set here, knee forward. Knee at the mid-line of the chest, the other leg crosses in the opposite side. So this hip is internally rotating while this hip is going to do another internal rotation. All right, so that’s technique number two.
Technique number three is going to be a basic hamstring stretch. Again, it’s another hip extensor and usually people who have posterior pelvic tilts have extremely tight hamstrings, so we’re going to come over here to a bench. Now before we even set the hamstrings, you always got to make sure that before you’re going to stretch anything around here in this hamstring, that our body’s always going to be straight forward. Most people have externally rotated feet, usually when they stretch their hamstrings they’ll do this. I don’t want your leg doing that. At that point, you’re kind of getting some of your abductors, which is fine. It’s okay to get those abductors. But we’re really trying to get the hamstrings, so we want to internally rotate that hip. Make sure everything is straight forward.
After we do that, we’re not going to go into a posterior tilt going here, what I want you to try and do is go into an anterior tilt, almost like you’re sticking your butt away, almost like if I’m bringing my butt behind me as I’m doing this. So I drop the tail bone backwards and I should feel a good stretch out of that hammie. Locking the thoracic spine, you should feel it even further.
Now sometimes if you have your foot set into dorsiflexion, you may feel that stretch right there in your calf, completely normal. If you want to accentuate that hamstring a little more, just go into plantar flexion. That’ll almost set the gastroc into a shorter position, which is your calf muscle. And that’ll lead to more of a stretch in the hamstring. It’s good to go into both, though. Like I said, you can go into dorsiflexion, and you can go into plantar flexion for each one of them. Just make sure the pelvis is rocked backward from here.
And then we’ll switch sides. Again, the bottom foot is straight forward, not externally rotated. It’s straight forward. From there, I drop the tailbone back. We’ll do this for about another minute, and then we move on to the next technique.
Now, a common occurrence that happens with people who have posterior tilts, is that they have a major shortening of all their abdominal tissues. So what I want to do is incorporate some form of an elongation within the abdomen. That way you’re not slumped over like this. So if we release these muscles right here, at that point your posture’s going to be a little more set upright within your lumbar. But even then, within your thoracic.
So we’re going to come back over here to the pad. We’ll be lying down on our belly. What I want you to focus on when doing this is inhaling as deeply as possible before you come up. This is to ensure that we don’t put any compression on the lumbar vertebrae. Want to make sure that we incorporate that thoracic engagement, and make sure that the diaphragm sets the thoracic in place, and then we do the stretch in the abdomen. So we keep the hips to the floor. We inhale as deeply as possible. Then you stretch the abdomen. A lot of times I like to do with a breath too, where I incorporate the inhale as I come up, and then I exhale as I come down.
All right, guys. Those are four techniques that you can utilize to correct a posterior pelvic tilt. If you’d like to learn more about what I do, go to functionalpatterns.com, or subscribe to my channel. Take care.