I’ve been doing some research, and found a lovely article by Mike Robertson called Fixing your force couples: it has an explanation of pelvic tilt, the obligatory picture of some girls ass in anterior tilt, but it also has a workout! Awesome. Unfortunately it’s filled with exercises that don’t get explained in the article, and that aren’t familiar to me. So I went Youtubing.
Since you might also be in Anterior tilt and similarly noobish, I’ll post my movie-filled workout here.
Glutes, hamstrings, calves, adductors, quads, TFL/ITB, peroneals (additional focus on quads/hip flexors)
1A) Psoas or Rectus Femoris Stretch, paired with
1B) Glute Bridge
2A) Piriformis Stretch, paired with
2B) Side-Lying Clam
Pull-Back Butt Kicks,
Warrior Lunge with Twist,
Running Butt Kicks,
Crossover Overhead Reverse Lunge
Strength Training Exercise Selection
Long-Stroke Walking Lunge
Pull-throughs (yeah, I’m looking forward to doing this one in the gym..)
Out-of-workout lengthening strategies
Reinforcement of good alignment throughout the day. In this case, a stand-up desk or even kneeling at your desk on an Airex pad will get the hips into extension and lengthen the short/stiff muscles.
So that’s it. Truthfully, I haven’t tried it yet. I’l have a restweek from NROL4W soon, then I’ll give this workout a whirl. After that, I might go add one APT workout to my 3 times a week routine. Till this crap is fixed!