A: There are 3 main muscles that contribute to a posterior pelvic tilt: abdominals, glutes, and hamstrings. The most commonly tight muscles in posterior pelvic tilt are the external obliques, rectus abdominis, glutes and hamstrings.
The American Academy of Osteoarthritic Surgerons says:
“Standard recommendations for improving posterior pelvic tilt are to strengthen the muscles that produce posterior pelvic tilt and lengthen the muscles that produce anterior pelvic tilt. The lower back muscles also need to be strengthened since they too are a part of the weakness that allows posterior pelvic tilt to be a problem.”
Combining this with putting a great emphasis on strengthening the weak muscles (for example if you have posterior pelvic tilt, your lower back) and stretching the tight muscles (if you have anterior pelvic tilt those are the hip flexors and quads) you will get closer to a good posture day after day.
12 Exercises to Strengthen Pelvic Muscles
Pelvic tilt exercises can help remedy poor posture by strengthening the muscles of your lower back and abdomen. If you want to strengthen the muscles that produce an anterior pelvic tilt, you want to strengthen your back extensor muscles and hip flexors (quads & iliopsoas).
- Perhaps most important, a posterior pelvic tilt stretches the hip flexors; a group of muscles used to lift the leg and stabilize the spine. A posterior pelvic tilt effectively stretches muscles of the back, specifically, the spinal extensors, latissimus dorsi and erector spinae.
- Posterior pelvic tilts and leg raises are really great for working out all the important gluteus maximus muscles. These exercise will help to strengthen the muscles in the upper back that help you to stand up straight.
- Simple basic crunch exercises will help to strengthen your abdominal muscles.
- Hip circles alternately contract and stretch the muscles attached to the pelvic girdle.
- Back hyper-extensions on a Roman chair or inflatable ball will strengthen all the posterior chain and will treat lordosis.
- Any exercise involving spinal extension will help to strengthen the muscles of the lower back.
- Kegal exercises strengthen these muscles and help reposition your core to the forward position.
- Careful stretching of the anterior muscles and strengthening of the posterior muscles can improve the muscle balance around the shoulder. It is important to stretch these muscles to counter the shortening caused by positioning or the tightness can become fixed (contracture) and limit your ability to move.
- Lie on the ground as if you are riding a bicycle in midair, working your gluteal and abdominal muscles, contracting them to reverse the lumbar curve and protect your back.
- Plank exercises help increase flexibility in posterior muscle groups throughout your body. Planks also strengthen inner core muscles that support your joints.
- Pilates strengthens the muscles along the pelvic floor. Perform one set of 10 repetitions, three times daily, to strengthen your pelvic floor muscles and help reposition your uterus.
- Stretching the chest and abdominal muscles and strengthening the back and posterior muscles are usually recommended for clients with kyphosis.
Sometimes a posterior position is caused by a lack of strength in your lower stomach muscles…in this case a belly support or belly binding (a large sheet or towel wrapped tightly around the belly for support) might help.
Much like your strengthening exercises need to be skewed toward quad dominant exercises, your stretching, mobility, and soft-tissue work needs to be directed at the muscles which are short/stiff – the ones that produce posterior tilt.
In other words, to correct posterior pelvic tilt start building and stretching muscles that would cause you to stand more upright.
What Muscles Are Involved in Posterior Pelvic Tilt?
The simplest way to start with the process of correcting excessive anterior pelvic tilt is to identify the muscles which are too tight and additionally weak.
Posterior pelvic tilt is caused by muscle imbalances in the core and legs. The posterior tilt of the pelvis can be made using several different combinations of muscles. The hip muscles primarily involved in posterior pelvic tilt are hip extensors, hip flexors and abdominal muscles.
Tight hamstrings, the muscles on the back of the thighs, can lead to a posterior pelvic tilt in which the pelvis rotates backwards. Tight hamstring muscles are shorter than they should be. This decrease in length pulls the pelvis into a posterior tilt.
Additionally, the abdominal muscles may contribute to posterior pelvic tilt if they are unable to flex the spine. The chest and abdominal muscles are shortened and tightened while the muscles in the posterior region are lengthened and weakened.
In essence, these muscle groups are working synergistically (from the front and back of the body) to produce one movement – posterior pelvic tilt.
The levator ani and other small muscles make up the pelvic organ support system. The levator ani muscles are a major muscle group that make up your pelvic floor, which stabilizes and supports your bowels, bladder and – in women – uterus. Levator ani syndrome refers to chronic pain in the muscles of the pelvic floor, due to muscle spasms.
It is attached to the inner surface of each side of the lesser pelvis , and these unite to form the greater part of the pelvic floor The coccygeus muscle completes the pelvic floor which is also called the pelvic diaphragm.
Anatomy of the Hip Muscles
The hip is made of two flat bones: left Gilliam, right way and say this is called pupa symphysis, which is a tough ligament that connects the hip together. And of course these are your hip joints.
Now the pelvis is a highly underappreciated structure of human anatomy is the linchpin that connects your torso your upper body. It enables us to stand upright as a fulcrum it serves as a site for many muscle attachment points from the front your Domino’s back to erector spinae your postural muscles.
Your gluteus maximus minutes the butt muscles and the muscles of the hip.
Role of Hip Muscles in Posterior Pelvic Tilt
If you are inactive this is the neutral position of your pelvis side anterior pelvic tilt looks like this and this is attached here and connect to the bottom border of your rib cage so that we allow pelvis to gravitate this way. It is also associated with tight quadriceps muscles.
Quadriceps muscles extend your knee your lower leg and they had to attach at this point so you can imagine muscle that is starts here and connects your telling me this type pull pelvis forward.
And the other thing is that the hamstrings in the back could attribute allowing the pelvis to teleport now with posterior pelvic tilt.
That’s usually associated with weak spinal muscle week quadriceps muscles quadriceps muscles and tightened hamstring muscles.
The hamstrings originate here and connect again to the lower leg so if those are tight, they help hold the pelvis backwards like this the effects will go straight to the spine. Actually either anterior pelvic tilt or posterior pelvic tilt can cause actuating.