How to Fix Anterior Pelvic Tilt with Stretches & Exercises – Ask Doctor Jo


hey everybody its Doctor Jo and Remy. yes
oh goodness, and today we’re gonna show you some stretches and exercises for an
anterior pelvic tilt. so let’s get started. So often with an anterior pelvic tilt, you have
tight hip flexors and/or weak hamstrings. so let’s start off by stretching out
your hip flexors. the best way to do it or the easiest way to do it is to get up
into a lunge position. the side you want to stretch is going to be down, so I’m
stretching my right side. you want to make sure that your upper body is nice
and upright. if you’re leaning forward with the stretch, then you’re really not
going to get those hip flexors, so keep your upper body upright. put your foot
out far enough where you can stay nice and stable, and then shift your whole
body forward and you should feel a stretch through the front of the hip
there. so this is a stretch where you want to hold it for 30 seconds and do
that 3 times. so I’m going to switch sides so you can see it on this side as well.
so right here where that hip flexor is when you come forward keeping that upper
body nice and upright, you should feel that stretch right through there, so
again holding that stretch for 30 seconds doing that stretch three times. so this next stretch is going to be a
quad/hip flexor stretch. so it starts off as a quad stretch and then
you can add in a little bit more to get the hip flexor, so make sure you have
something sturdy to hold on to because you don’t want to lose your balance. for
this one hopefully you’ll have enough flexibility just to kind of grab your
foot here, you can grab it by starting it here, but you want to really get that
thigh down this way when you’re going in for the stretch. if you’re stretching
here, you’re not really getting that quad stretch, so if you hold it straight
downwards this way you’re gonna get a good quad stretch. if you want to add in
the hip flexor stretch, pull your leg back just a little bit more to get that
hip flexor as well, but make sure you’re not leaning forward like this because
then you taking the stretch out of it, so you want
your upper body to be pretty upright and just kind of what I do is I push my foot
into my hand, which brings my leg back a little bit more, and since this is a big
stretch, you want to hold it for 30 seconds. so if you feel like that’s a
little bit too much, just really get that quad and then push a little bit to get
those hip flexors as well. so 30 seconds doing that three times. so now we’re
going to strengthen the hamstrings. a good way to strengthen hamstrings is
just to lie down on the floor and do a simple bridge. so bridging you want to
have your feet about shoulder width apart, you can just place your hands down
beside you or in your lap whichever one’s more comfortable, and then just
slowly come up and say so you’re working those hamstrings and your gluts
underneath here, try and get to about level. you don’t want to arch your back,
but you want to get up fairly high and then slowly come back down about one
segment at a time. so nice and smooth, but coming down kind of at an angle one
segment at a time. not just plopping back down, so coming up and then nice and
slowly coming back down. so if you can get to 20-25 bridges and they’re easy and
you’re going in a slow controlled motion, then you can start strengthening the
hamstrings more by doing a single leg bridge, and so just whatever side you
want to you can pick up and then you’re still coming up into that bridge and
then nice and slowly coming back down, and so that’s just going to work each
side a little bit more, and then so do five or ten on one side, and then
switch and do five or ten on the other. so now we’re going to get on all fours
in the quadruped and work the glutes and the hamstrings together. so
make sure you’re in a good comfortable position where your shoulders are pretty
close to under above your hands. so your hands are below your shoulders because
if you’re too far out or you’re too far in, you’re going to start putting a lot
of pressure on your shoulders, and you don’t want to work one thing and then
end up making something else sore. so the first one is just going to be a kick-out,
and so all you have to do is just get nice
and steady and then kick one leg out and come back in. so the goal of this is to
try not to lean over on that side when you’re kicking out, but really keep
everything nice and stable just like lifting a leg and kicking it back out. so
just alternating sides or you can do them all on one side, do 10 on one
side, and then do ten on the other. I like kind of alternating back and forth and
then resetting. and then so after you do about ten – fifteen of those, then you’re
going to bring your leg up like this where your foots towards the ceiling and
then just push upwards this way. so with this one, I’d probably do all on one side
do, you know, just ten and then switch and then do ten on the other side. so now
you’re just going to stretch out your low back. a great way to stretch out the
low back is just to do a prayer stretch, or some people call it the Child’s Pose.
so just kind of getting back here on your knees, and if your knees are not
very comfortable, you can start higher up. if you don’t have a lot of flexibility,
but if you have some nice flexibility just kind of sit back on your feet, put
your arms straight out in front of you, and just come all the way down resting
your head on the floor. so since this is a stretch, stretching that low back, hold
this stretch for 30 seconds. this one’s nice, it just kind of stretches out that
whole back, especially the low back area. if you’ve got that tilt, this is going to
be tight in that area, so this is just a great stretch to do. so after the 30
seconds come up and then do that a total of three times. so next you want to
strengthen your abdominal muscles, so a simple crunch will do. you can either put
your hands back behind your head, or some people like to cross them over their
chest. I personally like to just kind of put it behind my head just to have a
little bit of support there. so with with crunches you’re really doing all the
work at your core, you’re not using your arms, they’re just there for support. so
you don’t have to come all the way up, but I like to just go nice and slow. so
you’re taking those core muscles as abdominals
activate. so just starting off with like 10 to 15 and then working your way up
from there. if you want to do a little bit of an angle you can, go side to side
taking that elbow over to the opposite knee, and do maybe 5 or 10 on each side,
or again you can just kind of go up and down, but make sure it’s nice and
controlled. you don’t have to go all the way up, you’re just trying to activate
those core muscles to get them strong again. so these last exercises are going
to be a little bit higher level exercises, and they’re going to
strengthen the glutes and your hamstrings as well as your quads, so if
you’re not quite ready for these, that’s okay, but I’m putting them in here just
in case you’re ready for them. so the first one is just gonna be a simple
squat. if you feel like you’re a little bit off-balance, make sure you have
something nice and sturdy to hold on to. if you don’t need to hold on to anything
that’s fine, you can also go in front of the chair and have the chair behind you
so you can use it if you want to sit all the way down. if you don’t feel like you
can come back up you can just sit in the chair, but for a squat you want your feet
to be about shoulder-width apart, and when you’re going down try and keep your
feet flat with weight equal. so you don’t want to be all back on the heels, you
don’t want to be all on your toes, but you want it to be equal weight on your
heels and your toes. really stick your bottom back when you’re going down
because you don’t want your knees going in front of your toes here. you really
want to stick that booty back so your knees aren’t going in front of your toes.
so still keep your back fairly straight, but you can bend forward at your hips
almost like a hinge so going down and coming back up. so if you need to hold on
to the chair again you can so you can really work on good form. so those knees
aren’t going in front of the toes and you’re going down and back with your
booty. kind of to offset and bringing that chest forward just a little bit.
so again if you’re not quite ready to go down into a deep squat you can do some
mini squats, but when you’re ready just make sure your technique is right when
you’re doing this squat. and then the last one is a lunge. so same thing is
really working the glutes, the hamstrings, the quads, all of
those muscles around the pelvis, so if you’ve got that anterior pelvic tilt, you
want those muscles to be strong. same kind of concept with the lunge, you
really want to have good technique, and you can do short lunges first and then
go into deeper lunges, but you want to make sure again if you need to hold on
to something you can. if you don’t need to hold on to it, that’s fine.
put your feet forward so the back foot isn’t turned out. a lot of people want to
turn it out, but keep the feet facing forward. again your knees shouldn’t go in
front of your toes, and your back knee should go straight down keeping your
upper body upright. so you’re just going down into this position and coming back
up. so I’ll show you this way, just straight down and back up. if you’re not
ready to have that knee touch the floor, that’s fine, just do some mini lunges, but
once you’re ready, make sure you have that good technique where you’re going
straight up and down. I know those were tiring weren’t they? so
those were your stretches and exercises for an anterior pelvic tilt. if you’d
like to help support my channel make sure and click on the link to find out
how up here, and don’t forget to subscribe by clicking down here. I know.
And remember, be safe, have fun, and I hope you feel better soon.

18 thoughts on “How to Fix Anterior Pelvic Tilt with Stretches & Exercises – Ask Doctor Jo

  1. Ohh!! You have fulfilled my very demand finally. Thanku so much doc, was eagerly waiting for this. Desperately in need of this. Thanx to the power infinity…._/_

  2. Dr. Jo you are hilarious and so fun to watch! I love your shirts and so glad YouTube suggested you! I came here through another video of yours and both are super helpful and what I’ve been looking for months!

  3. Each time I come across a different video of yours, I become more aware of my musculature and joints. Aside from slumping with head forward, I realize that I sit on the front edge of my desk chair and bend forward at the hips, while resting my arms on the desk. I had recently noticed that when walking, I am leaning forward with a slight bend , I think, at the hips. (Have never considered myself as sway back and don't really walk with my booty out like the pictures I have seen.) Does this sound like Anterior Pelvic Tilt or am I overthinking my posture/gait?

  4. Thanks for the video! Would you have any advice about how to activate glutes with anterior pelvic tilt? I have to strengthen my glutes (after a knee injury) but I feel the activation exercises in my lower back and hamstrings rather than my glutes

  5. Hi doctor Jo, I really enjoy your videos! Just wondering where I can find the cushion you use in this video? It looks perfect for me to support my neck – I use a yoga cube but it's really not comfortable. Thanks!

  6. Hi again,
    great video, as usual.
    Would it be possible to do "Lateral pelvic tilt" video as well, or is there any existing video you made that could help me in that regard?

    BR

  7. First of all, I'd like to thank YouTube for suggesting me your video..
    So Dr. Jo how long (if not accurately, then approximately)it takes to fix the APT?

  8. I am SO happy I found your videos! In your experience, can APT caused by multiple pregnancies be corrected using typical methods like this? Or am I stuck this way? 😬

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