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  1. #1
    Registered User krazyfk's Avatar
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    Anyone know how to fix Anterior Pelvic Tilt (reps for life)

    anyone?
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  2. #2
    Every second counts ShotClock's Avatar
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    I'm pretty sure anterior pelvic tilt is the result of tight hip flexors and weak/lazy glutes. You could start by doing some hip flexor stretches and glute exercises. However, what you could also due to improve it is simply work on your posture. I have anterior pelvic tilt and as a result, whenever I stand, walk, lift, etc I actively tilt my pelvic back and contract my glutes to create a neutral tilt. It may feel weird at first because your ass is working to keep you in the position, but thats the way it should be.

    You could also take a look at this popular article that seems to have helped alot of people (myself included):

    http://www.t-nation.com/findArticle.do?article=314nean2
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  3. #3
    <3 Tea Zensuji's Avatar
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    strenthen

    abs
    glutes
    hams

    stretches

    hip flexors
    quads
    lower back
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  4. #4
    Registered User krazyfk's Avatar
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    Turns out I already repped tetsu?

    anyway, I'm gonna make up a routine a that looks like this

    MONDAY: Chest / Triceps / abs

    TUESDAY: Legs/ Biceps

    WEDNESDAY: Rest

    THURSDAY: Chest / Triceps / abs

    FRIDAY: Shoulders / Traps

    SATURDAY: Legs / Biceps /abs

    SUNDAY: Rest

    For abs should I do mainly compounds or isolations?
    What about the rest should I focus mainly on compounds or isolations since I don't wanna end up strengthening my lower back, quads and hip flexors?
    Does this sound split look good or is it completely stupid?
    Thanks for the help alot.
    Last edited by krazyfk; 01-11-2008 at 06:30 AM.
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  5. #5
    can has cheezburger? Pound4pound's Avatar
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    "Corrective Methods For Common Postural Deviations Part II: The Anterior Pelvic Tilt"
    http://www.mindandmuscle.net/article...al/pelvic_tilt


    "Pelvic Stabilization: The Importance of Ensuring a Stable Pelvis to Prevent Common Pain and Injuries"
    http://www.mindandmuscle.net/article.../hip_stability
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  6. #6
    peeple of zee wurl relax! BurritoMan's Avatar
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    Originally Posted by krazyfk View Post
    Turns out I already repped tetsu?

    anyway, I'm gonna make up a routine a that looks like this

    MONDAY: Chest / Triceps / abs

    TUESDAY: Legs/ Biceps

    WEDNESDAY: Rest

    THURSDAY: Chest / Triceps / abs

    FRIDAY: Shoulders / Traps

    SATURDAY: Legs / Biceps /abs

    SUNDAY: Rest

    For abs should I do mainly compounds or isolations?
    What about the rest should I focus mainly on compounds or isolations since I don't wanna end up strengthening my lower back, quads and hip flexors?
    Does this sound split look good or is it completely stupid?
    Thanks for the help alot.
    Seems like you are not really responding much to the advice given.

    Anterior pelvic tilt is caused by shortened psoas and weak stretched out glutes primarily. This pulls the plevis forward. That then allows the erector spinae in the lumbar to shorten too. The erector spinae may or may not be weak.

    What you need to do is

    1. Lengthen the psoas. Go to see a massage therapist and tell them you need trigger poiont release on the psoas. It will be very uncomfortable. You'll need to go at least three times i.e. once a week for three weeks, maybe more. They'll probably also work on your TFL and QL (tell them what you are trying to fix). At the same time do psoas stretches every day .

    2. Strengthen your glutes

    3. Stretch the lumbar erector spinae every day (lie on back, knees to chest).

    Probably avoid hitting the psoas till this is fixed.

    Treat it seriously because lordosis will lead to kyphosis.
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  7. #7
    Registered User maguirre's Avatar
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    how u tell if one has anterior pelvic tilt??? what are the symtoms???
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  8. #8
    Registered User Starchild21's Avatar
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    Originally Posted by maguirre View Post
    how u tell if one has anterior pelvic tilt??? what are the symtoms???
    I have anterior pelvic tilt and my symptoms are my backside sticks out and my stomach sticks out making me look six months pregnant.

    Also when I look at the waistline of my jeans/trousers you can see it point downwards, i.e. my pelvis is tilted forward which in turn makes my backside and stomach stick out.

    It's probably caused by all the years sat at a desk at work plus driving to and from work and sitting down watching tv in the evening. Too much time in the seated position had shortened my psoas and weakened my hams and glutes.

    I find that if I pull my abs in and squeeze my glutes it straightens my pelvis and gives me a nice flat stomach but I can't hold it for long so I'm working on fixing it as it's causing me to have poor posture.
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  9. #9
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