Correcting Anterior Pelvic Tilt {The Stomach Pooch!}

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anterior-pelvic-tiltDid you know that sitting for long periods of time cause your pelvis to tilt forward? This causes the hip flexor muscles to shorten. The result is a arch in the lower back and an exaggerated stomach “pooch”. Yes, anterior pelvic tilt could be the reason your abdomen protrudes!

For many years I have had a protruding abdomen although I have always been “skinny”. It wasn’t until I started working with my coach on functional training that I learned why I had a stomach pouch and an arched lower back. I sit a lot due to my job, thus my pelvis is tipped forward. Through yoga, using my sit disc and guidance from my coach, I am on the road to correcting this problem. Since I have started correcting it, my lower back pain has subsided too!

Some good yoga stretches for correcting anterior pelvic tilt are:

  • Downward dog
  • Plank
  • Bridge
  • Lunges

Strengthening these muscles help correct anterior pelvic tilt:

  • Abdomen (specifically transverse abdominus)
  • Glutes
  • Hamstrings

Basically you want to strengthen your core muscles, and release the tension in your overused quadricep muscles!

Boys Downward Dog

I discovered that it is never to early to prevent excess anterior pelvic tilt. After looking at the yoga picture of my son in the red shirt, I realized he was headed in the same direction I was coming from. I now encourage him to do yoga in hopes of preventing long term problems.

More information on anterior pelvic tilt can be found at these sources:

How to Correct Anterior Pelvic Tilt

4 Great Exercises for Correcting Anterior Pelvic Tilt

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Renae is a married working mom of two handsome boys. She works as a registered dental hygienist by day and blogs here at How to Have it All by night. She enjoys cooking from scratch, working in her vegetable garden and functional training.

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