Serious anterior pelvic tilt

[ecl1980]

Friend sits at a desk 10 hours a day 6 days a week and has horrible anterior pelvic tilt. I figured you guys could help give him some advice as to best ways to work on fixing it.

[Sonkei-san]

Friend sits at a desk 10 hours a day 6 days a week and has horrible anterior pelvic tilt. I figured you guys could help give him some advice as to best ways to work on fixing it.

How is the rest of the Kinetic chain?

[Lukerus]

Usually a case of tight hip flexors and weak posterior chain + abs I think. So stretch the quads, psoas, QL and adductors while strengthening the glutes, hammies and abdominals, personally I like exercises like RDL's and good mornings

[penafitness]

Cause and effect. You can't sit at a desk your whole life and expect to come out on the other end healthy. Sure there are some stretches and manipulations he can do but his job is going to have consequences.

[lexinak]

Usually a case of tight hip flexors and weak posterior chain + abs I think. So stretch the quads, psoas, QL and adductors while strengthening the glutes, hammies and abdominals, personally I like exercises like RDL's and good mornings

Gotta disagree with you there. It's not the entire posterior chain that's weak; OP's friend is probably super gripped in erector spinae, and if he goes to do something like an RDL or a good morning without being able to activate his hamstrings and glutes, then he's going to just make his lumbar extensors grip even harder. (And, um, QL isn't really the kind of muscle you stretch. It's not tightness that's the problem; it's preferentially firing QL instead of gluteus medius.)

OP, two things: Your friend needs to find another way to spend those 10 hours per day, because 30 minutes of focused corrective exercise is great, but it's simply not enough to counter the massive onslaught of adaptive muscle changes from being at work. Next, there's more to posture than just anterior pelvic tilt. Does your friend have an excessively flexed or extended thoracic spine? Where are the scapulae, and are the humeri rotated? Are the femurs internally or externally rotated? Where does the weight sit on the foot? Are the knees or elbows hypermobile? These all change the recommendations that your friend receives. In sum, if your friend wants to get his posture in check, get him to a professional!

[BFJ]

in this circumstance i'd be a big fan of plank exercises with a strong posterior pelvic tilt held in them. also stand up desk station or at least frequently getting up to loosen the hips and move a bit would be beneficial in more ways than one - we're meant to be upright beings!