If your posture is like this Arched back & hip in standing Or lying. It may indicates that you have a Anterior Pelvic Tilt (APT) symptom.
APT means that pelvis tilt forward. It may look like you have a big butt. This will be an increased curvature of lower spine with occasionally lower back pain.
This posture is caused by Muscle Imbalance.
- Some muscles are too tight/contracted including the Lower Back & Hip Flexors. To rectify that, stretching is needed.
- Some muscles are too weak including the Abs & Hips, and they need to be strengthened.
Before we talk about the exercises, we have to understand the difference between Anterior Pelvic Tilt (APT) & Posterior Pelvic Tilt (PPT). APT can be performed by contracting lower back & Hip Flexors. PPT can be performed by contracting your Abs & Hips. To simplify, we have to do more PPT state to strengthen the weakened muscle groups.
Let’s talk about Hips first. There are two types of Hips exercises.
- One for Gluteus Maximus.
- One for Gluteus Medius.
Former one includes Hip Thrust type of ex, which can be performed by Bands/Bar. Remember, contract your Hips instead of your lower back.
For Gluteus Medius, do some slide leg raise. These exercises I have been discussed in earlier video. Please re-watch it if you are interested.
Few more words, some people may intend to use Squat/ Deadlift to strengthen the Hips. Yes, they are good exercises, but not the best fit in this case. The reason is that they involve a lot Lower Back & Hamstrings. This is not desirable because more stretching is needed instead of more training. Therefore, Squat/ Deadlift is not the best fits. On the other hand, isolation exercises like Hip Thrust/Glute Bridge is more effective.
If you have obvious lower back pain, Gluteus Medius could be the spot. Gluteus Medius is too weak for most people. By doing more exercises would help just like pushing your hips sideway.
Now, take a look on the Abs ex. We could simply do Crunches. Simple but effective.
Leg raise exercises I used to recommend are not applicable to this scenario. Why?
There are two major reasons:
- Leg Raises exercises involve a lot of Hip Flexor engagement which is definitely not the case we want. Instead we need to stretch more on this muscle.
- During the process, the lower back of many people fail to touch the ground. This may cause more lower back pain issues. So I don’t recommend leg raises in this case. FYI, Lower back should be touching the ground ALL the time during the process.
Sit-up is not recommended at all because Sit-up will engage a lot of Hip Flexors. So, just do basic Crunches is good enough.
But you can do Plank as well. The version you should be doing is contracting the Abs & Hips, which look like PPT state. This can emphasise the Abs and Hips at the same time. Mark this version, but not APT-state-like version.
Just do one exercise for each part. Each one 3-4 sets.
Lower Back Stretching
As to the tight muscles, we need to stretch them. Lower Back is often tight. There are many lower back stretches which I have mentioned in previous video. Please re-watch it if you are interested. It would be better if it stretches the Hamstring as well. Tight Hamstring is also a culprit to the APT. Stretch it separately or spontaneously.
Hip Flexors Test/Stretching
About Hip Flexors, we have a test to measure how tight are your Flexors. If it is tight, more stretching is needed. Otherwise, spend less time on it. The test as demonstrated:
Lying on a bench. Hold one of your thigh to the chest. Then, lower the other leg. The lower the better (higher flexibility). If you can’t lower the leg much. If there is a significant gap between your thigh & the bench, that means your hip flexors are tight, And more stretching is needed.
Hip Flexors Stretching:
Lunge position, keep your torso upright. Contract your Abs. & Hips And you feel more intense. Slowly move your upper body forward. You can feel the stretching at front part of the back leg below your belly. Stretch both sides for 20-30s per set. Do 3-4sets. Do the stretching everyday if possible.
If you do the strengthening exercises & stretching consistently, result will be guaranteed in 1,2 months.
However, The reason why we fail to rectify the bad posture is not we don’t do the exercises/stretching, but casual posture you are holding daily. As I mentioned in the previous video, the fix for bad postures like Round Shoulder/APT is to:
- Reduce the time for carrying that bad posture. When you realise you are in the bad posture, rectify it right away. Soon, you have develop a habit that you can aware your bad posture & then rectify immediately. Repeat until the habit is formed. Then you have a solution for the problem.