Pelvic tilt will change your posture, gait, sitting posture, and movement. This will then affect your biomechanics , causing other muscles and joints to need to compensate to keep you moving. Since the base of your spine is also the basis of your pelvis ( sacral ), pelvic tilt usually causes low back pain because your core muscles and spinal stabilization muscles become fatigued due to excessive compensation.
Exercises to repair pelvic tilt
Recommended 6 general exercises to optimize hip balance:
NO.1hamstring stretching.
Lying on your back, bend your right leg and knee, and place your right foot on the ground. Put a strap or belt on your left foot. Slowly lift your left leg upward toward the ceiling, keeping your left hip/butt on the floor. When you feel hamstring is stretched or restricted, keep that position for about 30 seconds. Don't let your hips off the ground. Repeat on the other side. 2 to 3 times per group.
NO.2Hip flexor stretching
A leg lifts up on the steps, you move your weight forward, keep your hind legs knees straight and your heels firmly on the ground. Gravity will help stretch your right hip flexor muscle. Keep it for about 30 seconds. The same repeats the other leg. 2 to 3 times per group.
NO.3 Lying on the side, lifting the legs
Lying on the left, bend the left knee, and then straighten the right leg so that it is in a straight line with the rest of the body. Your right hand can grab the floor or bed in front of you to help you maintain balance. Keep your hips stacked together and exhale while gently lifting your right leg 12 inches toward the ceiling. Inhale and lower your legs toward the floor. Repeat 10 times. Switch to the other side.
NO.4 Standing single leg balance
Raise your right knee in front of you, keeping your feet 5 inches or more off the ground. Keep your abdomen, hips and leg muscles balanced on the other leg and try to keep your pelvis very stable. Keep it for 10 to 30 seconds and then switch sides. Repeat 3
times. If you have poor balance, perform at the counter to avoid falling.
NO.5Super flap
This exercise helps strengthen your outer hips. Wrap resistance band around the thigh above the knee. Then lie on your back, bent your knees and spread your feet about an inch apart. Tighten your abdomen. Then keep your back and feet stable and use the muscles on the outside of your hip to pull your knees apart. Depending on your strength and resistance band, you can move 4 to 8 inches. Repeat 20 times
NO.6Sidestepping
This is also called horizontal walking, it can strengthen the muscles on the outside of the hip. There is no resistance at the beginning. Just walk sideways back and forth, about 10 steps in one direction, and then turn to the other. Repeat 3 times. You can add challenges by adding some resistance around your ankle.
