Happy hips

By nice_james

Anterior Pelvic Tilt

Lower back pain is the number one most common injury and due to the awkward placement on lower spine and surrounded by important and sensitive nerves, it is very painful and debilitating.

The first step in overcoming this issue is to start getting to know your hips. Where they currently sit (which might feel like a natural / neutral position), figure out where they are supposed to be (actual neutral position) and what exactly is the difference between anterior pelvic tilt and posterior pelvic tilt.

Posterior Pelvic Tilt

Strong/tight glutes (bum), strong/tight abs coupled with a weak/loose low back and weak/loose hip flexors.  So, if this your natural hip position and you wish to correct it, simply strengthen the weak muscles and stretch the tight muscle till the hip are naturally in a more neural position.

Anterior Pelvic Tilt Correction

Consisting of weak/loose glutes, weak/loose abs coupled with strong/tight lower back and strong/tight hip flexors.  The more common of the two extremes, simply corrected by strengthening the weak muscles (glutes and abs) and stretching the weak muscle (lower back and hip flexors) rotating the hips backward into a more neural and structurally sound position.

Squats strengthen glutes and legs

Start to Finish Position

Deep lunge stretches the hip flexors