Posterior Pelvic Tilt
Counter to an Anterior Pelvic Tilt is the Posterior Pelvic Tilt, in which the top of the Pelvis is rotated toward the back of the body.
A Posterior Pelvic Tilt places an unbalanced amount of strain on the vertebrae and discs of the Lumbar Spine (Low Back), which can lead to other patterns of compensation, such as Sway Back, while also effecting the movement and alignment of the Upper Body.
RX: Practice a combination of soft tissue therapy and effective stretching techniques on the following overactive and/or tight muscles: Gluteus Complex (Posterior Hip Muscle), Piriformis (Posterior Hip Muscle), Internal/External Hip Rotators, Rectus Abdominis (Anterior Core Muscles), Anterior Portion of Internal/External Obliques (Anterior/Lateral Core Muscles), Semitendinosus (Medial/Middle Hamstring Muscles), and Gastrocnemius (Calf Muscles).
Next, practice Activation exercises to strengthen and facilitate proper firing sequences of the following underactive muscles: Lower Erector Spinae (Low Back Muscles), Lower Multifidus (Low Back Muscles), Iliocostalis Lumborum (Low Back Muscles), Quadratus Lumborum (Low Back Muscles), Posterior Portion of the External Obliques (Posterior Core Muscles), Psoas (Deep Hip Flexors), Tensor Fasciae Latae (TFL – Superficial Hip Flexor), Quadriceps (Anterior Leg Muscles), and the Intrinsic Foot Muscles.
Finally, practice a variety of exercises integrating these underactive muscles with larger Movement Patterns, including squatting, lunging/step-ups, jumping, running, and even standing. Also, challenge stability, coordination, and balance with single-leg and/or Change of Direction (C.O.D.) exercises.
