Fix Excessive Anterior Pelvic Tilt – Fast!

Article by Lucas Rockwood

Do your chest and bum stick out more than usual? Do you have a sway lower back? If so, you might be suffering from excessive anterior pelvic tilt and while there’s no such thing as perfect posture, this can increase your risk of pain and injury, so it’s something you should work to correct.

In this article we’ll explain the reasons behind this common postural imbalance and the simple steps you can take to correct it. From the best style of shoes to wear, to the corrective stretches you can do at home; we will help you fix this condition and improve your posture.

Common Causes

For most people, this imbalance started very young, probably with your first pair of shoes with an elevated heel. Most popular footwear—whether it’s running shoes or work boots, dress shoes or high heels—elevates your heels and tilts your pelvis forward. As the years and decades go by, your entire body adapts to this structure leaving most people with noticeable imbalances.

Your chest and bum stick out, your lower back is sway, and both your calf muscles and hip flexors become chronically short and tight. An important first step when it comes to correcting this is to swap out your elevated heel shoes with flats or zero-drop athleticwear. Brands like Altra, Merrell, and Vibram, all offer a good choice of zero drop shoes.

Corrective Exercises

The second step to correct this postural imbalance is to practice corrective exercises to lengthen those shortened muscles and restore mobility to your calves and hip flexors. Here are two of the most effective you can practice at home right now.

Download PDF pose chart

Runner’s Lunge

You’ve probably practiced some version of this stretch in the past, but details and duration are crucial for results. Years of elevated heeled shoes have shortened your calf muscles, notably your gastrocnemius and soleus muscles. To target the gastrocnemius, you need a straight leg stretch since the muscles cross the knee joint. To focus the stretch on the soleus, a bent knee works best.

  • Stand in front of a wall, hands against the wall, and lunge your right foot forward
  • Press your left heel flat to the floor
  • Drive the weight from your hands down to your left heel
  • Inhale through your nose for 1-2-3-4, exhale through your mouth 8-7-6-5-4-3-2-1
  • Hold for 1 minute
  • Bend your back knee slightly, push your bum out
  • Inhale nose 1-2-3-4, exhale mouth 8-7-6-5-4-3-2-1
  • Hold for 1 minute
  • Switch legs and repeat

Psoas Blaster

For this pose, you’ll need two stools or two chairs, ideally of the same height, and it’s helpful to pad up the back knee. Your goal here is to load your back leg disproportionately in order to stretch your hip flexor muscles, specifically your psoas, which is undoubtably tight and short.

  • Stagger your stools slightly so it’s easier to lunge
  • Place your left knee on the back stool, leg straight
  • Lunge your right leg forward outside the stool, with your shin and knee resting against the stool for support as needed
  • Lift up with your arms only as far as you can without any pain or pinching in your lower back
  • Inhale through your nose for 1-2-3-4, exhale through your mouth 8-7-6-5-4-3-2-1
  • Hold for 2 minutes
  • Switch legs and repeat

Safety Disclaimer

Please do not use this video to diagnose or treat a severe injury. If you have serious back pain, consult your doctor before starting any new self-care practices.

Want to Learn More?