How to fix anterior pelvic tilt:
1) Buy a foam roller and follow this guide.
> http://www.performbetter.com/wcsstore/PerformBetter/catalog/assets/Excercisesheets/PDF/FoamRoller.pdf
2) You will need to static stretch (AKA lengthen) the following muscles:
- Hip Flexors & Psoas (
youtu.be/u_alXoZ4774) (
youtu.be/QxiIEWpnvDA)
- Lower Back (
youtu.be/AwSPOPi7gmc)
- Quads (
youtu.be/2_pr9-LDUSQ)
- Do NOT stretch the hamstrings!
Perform the reps for 15 seconds - 2 sets.
- This hip flexor mobility exercise will help a lot (
youtu.be/loN_sdwTSK4)
3) Strengthen Weak Muscles. Muscles to strengthen:
- Glutes (Very Important): Glute Ham Raises, Lunges, ATG Squats, Deadlift with light weight. (Any exercise where you can feel the work being done in glutes)
- Hamstrings: Glute Ham Raises, Lying Leg Curls (>>RDLs/good mornings, pull throughs)
- Abdominals: Weighted Planks are the best for fixing APT i find.
- Obliques: Weighted Planks (Try to use exercises that work both the obliques and abdominals)
Also try to stay away from quad dominant exercises while trying to fix APT.
4) Practice Good Posture
Squeeze your glutes as often as possible during the day, even when your walking. Eventually it will become natural.
Pull your shoulders back, chest out (Don't over exaggerate it though and look like a tool)
Try to do this all day, and get into a habit of doing it. It becomes a second nature after about a week.
You must foam roll and static stretch every day as well as practice good posture.
>>10607333thanks brother