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Anterior pelvic tilt


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In doing some research based on my problem areas and knowing I don’t have the best posture, I’ve started to think I have anterior pelvic tilt. Pretty much means my core is weak and my muscles tight,and I collapse in my lower back sticking my butt out. When I realize I’m doing it I try to correct it but it’s not often enough. It’s leading to lower back pain hip and knee pain.

im trying to correct it and looking for advice on streatches and exercise.

 

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Knowing what you are doing right now for your workout and if you have tried anything to remedy it would help us help you.
For example playing around with different squat styles to activate your core in different ways. If your doing traditional back squats look into front squats or Zercher squats (my favorite for its core activation). In both cases having the bar in front of you will require a posture adjustment that you can mimic without the weight. Rock your hips forward and visualize pulling your chest upward when you keep your back straight as you push your heels down.
Take it easy on the weights, especially in zercher and have somebody watch you. The focus is form and the weight will follow.

Activate your core on a daily basis, this is not flexing your abs, visualize pulling your belly button towards your spine while you check your standing/sitting posture. You should be able to feel the 'band' of muscles on either side of your abs firm up just a little, these wrap around your back and are often culprit for back pain and posture issues.
Now try simple things with your core activated and your posture monitored: standing on one foot waving your arms, short duration planks, sitting on an exercise ball alternating planted feet, playing catch with a light medicine ball, playing catch with a light medicine while sitting on an exercise ball.
I know it sounds silly but these are stepping stones.

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I don’t really have a work out routine. I’m trying to build one. Last month I completed a 30 day yoga challenge. And fell off the workout wagon this month a bit. I’ve been doing some stretches in the morning for my legs. Simple lunges, one legged stretches, leg raises, short planks for core activation.

I work at a desk and try to keep good posture there as well, my seat is all properly adjusted (i think), I even have a a foot restcuz I’m a shortie. The worst thing I can’t seem to get good posture with at all is my hour drive to and from work.

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Does your workstation adjust so you can take a standing position? Will your employer provide it? Being able to vary your position from sitting to standing and back during work can help.
Keep up with the yoga it will help.
Simple lugnes and air squats are good. Don't over step and monitor posture throughout. To slowly take it up a level you can hold small weights while doing this either at your sides, curled to your shoulders or arms across your chest. Really pay attention to core tension and posture if you do the later two.
I also suggest you do some upper back work. This can roll your shoulders back and improve your upper posture which should encourage you to bring your hips forward to stabilize/ balance. (because shoulders back + hips back = Falling backwards)

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On 2/10/2019 at 12:57 PM, "Jake" said:

Does your workstation adjust so you can take a standing position? Will your employer provide it? Being able to vary your position from sitting to standing and back during work can help.
Keep up with the yoga it will help.
 

 

 Unfortunately I cannot adjust my desk. I do my best with my chair and I often get up and walk around. I have started a 30 day back and core workout from darebee. I’m learning about muscles I didn’t know I had could be sore. It’s not super intense and a good short bit of streatching and such in the morning.

im also trying to think of ways to adjust my sleeping position  so all my work isn’t undone. I have not been too successful finding something useful and comfortable. But I’m a side sleeper and I already know that’s a problem.

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11 hours ago, K8E80 said:

But I’m a side sleeper and I already know that’s a problem.


Is it? I breathe better on my side and sometimes my back doesn't agree with sleeping on my back. Belly sleeping is out of the question for me.
There was a time during my back recovery that the only way I could sleep was on my side with my bottom leg almost straight and my top leg bent with just the right size pillow under my knee so that my hips didn't rotate out of line with my back. 

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On 2/2/2019 at 8:40 PM, K8E80 said:

In doing some research based on my problem areas and knowing I don’t have the best posture, I’ve started to think I have anterior pelvic tilt. Pretty much means my core is weak and my muscles tight,and I collapse in my lower back sticking my butt out. When I realize I’m doing it I try to correct it but it’s not often enough. It’s leading to lower back pain hip and knee pain.

im trying to correct it and looking for advice on streatches and exercise.

 

I realize this was posted awhile ago, but I wasn't here in Feb. It caught my eye because, as a fellow desk sitter and side sleeper I wanted to share what has worked for me. It may be worth a try. What have you been doing/trying over the past few months? 

 

On 2/6/2019 at 1:47 PM, Defining said:

Also lots of glute work can help wake things up - glute bridge, clam, birddog, fire hydrant, hip thrusts, etc.

 

Goblet squats have also been useful for me to practice/enforce good posture.

Above is great advice. A yoga alternative would be one legged balancing postures, such as tree, dancer's pose, or warrior 3; and as a bonus will improve your stabilizers. I also find that full eagle and chair pose worked into a vinyasa flow (especially if you go straight to lunge from chair) helps with glutes and core. I also do arm wall slides to help with desk slouch and jutted chin. I added a video of the slides under the spoiler. 

Spoiler



 

NF Character

Current Challenge

 Intro PostBattle Log

"Faith is confidence in what we hope for and assurance about what we do not see." Hebrews 11:1

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I think everyone is giving good advice.  Stabilize before flexibility, so strength work is actually more important that stretching.  Dr Stuart McGill wrote the book in this, so look him up.

 

Just because I am right, does not mean I am RIGHT, or that you are wrong.

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