If you're a member of the Anterior Pelvic Tilt camp, the first plan of action is to find neutral alignment in the pelvis and lumbar region, and to make an effort to maintain this throughout our day. In order to correct faulty posture or motor patterns we need to make a conscience effort, otherwise we will revert back to the dysfunction because that is what the nervous system knows best.
If you have trouble achieving enough posterior tilt (think tucking your tail between your legs), it usually indicates over-activity or tension in the hip flexors and quadriceps group as well as weak or inhibited hamstrings and glutes. It should be noted that the pelvis naturally sits at a few degrees of anterior tilt in most people, especially in athletes. However excessive rotation can lead to problems everywhere in the body.
Often times people with severe anterior pelvic tilt will encounter impingement in the hip capsule, usually during the end range of flexion based movements such as squats or lunges. This is often referred to as femoral acetabular impingement, meaning pinching or rubbing of the femoral head/shaft against the capsule. This can be due to abnormal bone growth but usually is spawned from poor joint mechanics brought on by an abnormal tilt in the pelvis. If you experience a sharp pain in the front of one or both hips during squat movements, stop immediately! This problem compounds itself when not treated immediately and can lead to tissue damage that requires surgery! If you're an experienced trainee with a mild case you may be able to remedy this by improving the position of your pelvis while static or during exercise, however if you are less experienced or have significant pain while moving I highly recommend you see a qualified healthcare professional to avoid further damage!
These are the groups we need to relax and lengthen so we can strengthen their antagonists and pull our pelvis back into the correct position.
These are the groups we need to strengthen in order to increase their ability to maintain proper posture while static or moving.
1A. Lunge Stretch w/ Overhead Reach-back - 3 x 8 (Hold for 3-5 seconds)
1B. Glute Bridge - 3 x 8 (Hold for 3-5 seconds)
2A. Rear Foot Elevated Quad Stretch - 3 x 30-45 seconds
2B. Bird Dogs - 3 x 8 (Hold for 3-5 seconds)
3. Plank Circuit (Front, Side, Side) - 3 x 20 seconds in each position