Apr 2021

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.