Do You have an Anterior Pelvic Tilt, and Why it Matters!

 

What is it:

It is a normal postural deviation where your pelvis is rotated forward and down. Leading to an overarched lower back and some times forward leaning neck.

How do you know if you have it:

Well, if you look like a duck like the very top picture above on the left, you probably do have a tilt in your pelvis. A quick and easy way to test this, is to stand side ways in front of a mirror.

Put your one thumb on your ASIS (front hip bone) as shown in the picture and your other thumb on your PSIS (back hip bone). If your ASIS is a lot lower then your PSIS, you have a anterior tilt. Check both sides.

 This is what the test will look like.

Why you should care:

First you must understand that a slight anterior tilt in your pelvis is normal 🙂

But when it becomes excessive, their are 2 reasons why you should care:

  1. Performance and injury.
  2. Posture.

Performance and injury

Problems start when the rotation is excessive and this is paired with sport and positions under force (like weight lifting). When you have an excessive tilt and perform above mentioned activities, an anterior tilt can be the cause of low back, knee and even neck pain you might be having.

As all things go — so long as you’re using good technique in your workouts, it’s unlikely that small variations in your pelvic angle are going to cause major problems.

That said, there is something you don’t want to do, and that’s hyperextend your back while doing exercises like the squatdeadlift, or hip thrust, like this:

An Anterior pelvic tilt and a lack of pelvic control can increase your tendency to overarch to get more mobility and/or produce more force — basically, just bad form, and yes, it can then increase your risk of injury.

Posture

It also makes you look like Donald Duck with a butt sticking out way behind your body. This makes you look a lot less confident, lazy and weak (posture wise).

Correcting the imbalances causing an anterior pelvic tilt is thought to restore balance and correct your pelvic position!

As seen in the next picture, your posture makes a HUGE difference in how you appear physically. You will look longer, more proportionate and balanced, more confident and some studies have even linked better posture with a better hormonal profile.💪🏻😳

(ScottHermann Fitness)

Conclusion:

  1. If your ASIS is only slightly lower than your PSIS, you probably don’t have to worry about it.
  2. In movement and training, pelvic position drastically influences spine position. Especially your lower back. This needs to be controlled to prevent injury. Especially under load.
  3. An Anterior tilt can alter your posture, to give you a less attractive physical appearance.

How do you fix an Anterior tilt?

An article is coming soon.

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