Posterior Pelvic Tilt: 4 Techniques To Correct A Posterior Pelvic Tilt

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.

Transcript: Posterior Pelvic Tilt: 4 Techniques To Correct A Posterior Pelvic Tilt

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 (Posterior Pelvic Tilt: 4 Techniques To Correct A Posterior Pelvic Tilt).

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 (Posterior Pelvic Tilt: 4 Techniques To Correct A Posterior Pelvic Tilt).

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 (Posterior Pelvic Tilt: 4 Techniques To Correct A Posterior Pelvic Tilt).

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 (Posterior Pelvic Tilt: 4 Techniques To Correct A Posterior Pelvic Tilt).

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.

2018-09-21T14:59:03+00:00

15 Comments

  1. Dax August 22, 2011 at 9:11 pm - Reply

    I found the posterior pelvic tilt video to be very informative and relevant for me. I sit at a desk all day, and I these stretches are exactly what I need to do.
    Thank you!

    Dax

    • skidrow February 10, 2014 at 2:46 pm - Reply

      i have same probleme i set all day on computer desktop but what exercice u do to fix it sry for my bad eng

  2. Michelle October 27, 2012 at 2:24 am - Reply

    Hi there
    I have a misaligned sacrum from labour six months back . I am getting work done with chiropractor . However I tried your exercises and I cannot get into pigeon pose which previously I could . Pelvic tilts bring a tear to my eye . I feel all over pain . What will help . Previously very active and could do pelvic tilts and general stretches without any issues . Slight tightness in my hips always . Any idea what to do to help without aggravating the pain. Even when I lie on my back and try to move sideways in bed using feet , my lower back is tender
    Sorry for long list . It’s just frustrating me now
    Michelle

  3. Sammy matts December 14, 2012 at 5:33 pm - Reply

    Having a posterior tilt is very uncommon, i developed a posterior tilt on my right side after having knee surgery on that knee. It was because I spent months leaning back in a chair with my leg elevated and shoulders hunched forward. Your routine has really helped me to correct the problem. I have had such a difficult time finding a hamstring stretch which works for me but the way you do it really works well. Thank you so much!!

  4. Manfred May 20, 2013 at 7:56 am - Reply

    Thank you very much for these exercises. I have to fight my posterior pelvic tilt every day and now I know how to…

  5. janice May 23, 2013 at 11:30 am - Reply

    Hey,
    Im in my late 20’s, 5ft’6, very slim and have a tilted pelvis problem. This has gradually got worse over the years and from my job working constantly sat at a desk didnt help. I suffered a virus a few years which really weakend my entire body and frankly now im fed up.
    I can’t participate in any sports, walking can cause me tiredness and pain in soles of my feet, I have a curved back and suffer from day to day lower back pain – I really want to engage into dancing and sports again but im concerned that this may damage my pelvis even more?
    Please can you tell me whether it would be a good idea to start activties such as dancing and swimming and is it recommended to do so?
    thank you

    • Ryan February 20, 2014 at 1:35 pm - Reply

      Hi, I had exactly the same symptoms as you, I got blood tests done and it turned out to be a thing called ankylosing spondylitis. swimming, stretches and Pilates are the best things for it. You have to keep active and fight the fusion..

  6. Jeff hawkins February 28, 2014 at 4:45 am - Reply

    I’ve read blogs that says you should avoid doing abdominal crunches. Is this true? And if so what an exercises do you recommend?

  7. Alessandro Agnoletto March 31, 2014 at 10:14 pm - Reply

    Ciao Naudi , mi piace molto il tuo sistema di allenamento e come lo spieghi, ti seguo sempre e trovo le tue tecniche un Ottimo strumento di lavoro, peccato siamo lontani.
    Alla prossima . Alessandro

  8. Vanessa September 23, 2015 at 6:11 pm - Reply

    I know it’s been a while since this post, but I just saw a physical therapist who said I have a “right rotated sacrum” and the right side of my pelvis is “posterior rotated.” I am currently 32 weeks pregnant (which is a big factor for all of this) and was wondering if these techniques are OK to do while pregnant. Thanks!

  9. Jennie October 21, 2016 at 5:11 pm - Reply

    Can these techniques be adapted for someone who’s had hip replacements?

  10. Pascal December 23, 2016 at 8:19 am - Reply

    Omg been suffering for years and these have helped out so much! How do I go about strengthening the glutes once I get them to loosen. Again Thanks a million!

  11. Shreyas Raut February 13, 2017 at 3:48 am - Reply

    I am having disc herniation problem from 6 months. I went to a physician, he told me to do exercise. I also watched your videos on YouTube, that helped me a lot. Pain is reduced now but still there is some posterior tilt in my back and also I can’t bend my body. So please help me in this. Please reply me…..

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