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You have an anterior pelvic tilt if your pelvic bones tip toward the front of your body when you stand or sit. You can correct it through posture or exercise. For posture control, straighten your spine so that it has very little curve. Check this by placing your back against a wall and inserting your hand between the wall and your body at the waist. Good posture allows only a single hand to fit.
Anterior Posterior Pelvic Tilt
Anterior pelvic tilts can result from weak abdominal and back muscles. Keeping the abdominal muscles tight during this exercise helps readjust your pelvis into a more neutral angle. Sit on the stability ball with your feet shoulder-width apart and your back straight. Keep your thighs parallel and your knees centered above your ankles. Maintain relaxed legs, with your feet firmly planted on the floor. Lift your arms out in front of your body at chest level. Tighten your abdominal muscles and inhale. Hold for a count of five. Exhale as you roll your hips forward on the ball, keeping your head, arms and shoulders aligned and still. Hold for a count of five. Inhale as you roll backward, maintaining balance in the upper back, shoulders and head. Hold for a five count. Repeat this for 10 repetitions, keeping your abdominals tight and your legs relaxed.
Side-to-Side Pelvic Tilts
Return to the upright, aligned position you began with in Section 1. Extend your arms out to the side, Tighten your abdominals as you inhale and shift your hips to the right, keeping your upper back and arms still. Hold for a five count before rolling the hips to the left as you exhale. Hold the position for a five count. Repeat for 10 repetitions, maintaining tight abdominals and relaxed legs.
Pelvic Tilt Rotations
Rotating the hips stretches and relaxes the hip's deep flexor muscles. Adjusting the flexors through movement relieves pain in the lower back and allows the anterior pelvic tilt to return to a healthier position. From the upright, aligned position, rotate your pelvis in a circle as you sit on the ball with your arms extended to the sides. Rotate smoothly and fluidly to the right for two to three minutes, keeping your upper body level and still. Reverse your direction for the same amount of time before coming to an upright, aligned position.
Reclined Pelvic Ball Tilt
This exercise strengthens both the lower back and abdominal muscles to better support your body. Roll back on the stability ball until your shoulders are level with the top of the ball and your lower back is pressed to the ball. Keep your thighs parallel with your knees above your ankles. Squeeze your hips as you tilt your pelvis up, lifting your lower back off the ball while maintaining the position of your feet and shoulders. Hold for a five count before relaxing and dropping your lower back onto the ball. Repeat for 10 repetitions.