![[anterior pelvic tilt.png|300]] # Anterior pelvic tilt ## [[physiotherapy]] that helps - [[dead bug]] - [[bird dog]] - [[planking|plank]] - [[bridge pose]] - stretch - [[hamstrings]] - [[hip flexors]] ## What makes it worse? - Guesses - sitting - computer and phone use #Pasted/AI **Anterior Pelvic Tilt: An Overview** Anterior pelvic tilt (APT) refers to a posture in which the pelvis is rotated forward from the spine's ideal alignment, causing the lower back to curve and the buttocks to appear more prominent. Here’s a detailed breakdown: ### Causes - **Sedentary Lifestyle:** Long periods of sitting can lead to tight hip flexors and weak abdominal muscles, contributing to APT. - **Muscle Imbalances:** Disproportionate strength in muscles around the pelvis, such as strong lower back and weak glutes. - **Poor Posture Habits:** Standing or sitting with poor posture regularly can exacerbate or lead to APT. ### Symptoms - **Lower Back Pain:** The curvature of the spine can put extra pressure on the lower back. - **Hip and Knee Issues:** Altered posture can lead to joint pain and misalignments in the hips and knees. - **Protruding Stomach and Buttocks:** Even in physically fit individuals, APT can make the stomach and buttocks appear more pronounced. ### Diagnosis - **Visual Assessment:** Often diagnosed through visual examination of standing posture by a healthcare professional. - **Gait Analysis:** Observing how a person walks can help diagnose APT, as it affects the overall movement mechanics. ### Treatment - **Strengthening Exercises:** Focusing on strengthening the abdominal muscles and glutes to better support the pelvis. - **Stretching:** Targeted stretches for the hip flexors and lower back to reduce tightness. - **Posture Correction:** Regular practice of good posture and potentially using tools like standing desks or ergonomic chairs. ### Prevention - **Regular Movement:** Avoid prolonged sitting or standing in one posture. - **Balanced Exercise Regimen:** Incorporate a mix of strength training, flexibility exercises, and cardiovascular workouts. - **Ergonomic Adjustments:** Set up workspaces to encourage good posture. ### First Principles Understanding APT from first principles involves considering biomechanics and kinesiology. The pelvis acts as a fulcrum with various muscle groups attaching to it, like the hip flexors, abdominals, glutes, and hamstrings. The balance between these muscles determines pelvic tilt. APT results from an imbalance where the anterior (front) muscles like the hip flexors become tight and overpower the posterior (back) chain muscles which are often weaker. This results in a forward tilt of the pelvis, arching the lower back and altering the spine's natural curve. In the context of preventive and corrective strategies, it's essential to think about the body as a kinetic chain where each part affects others. Strengthening and stretching specific muscle groups can help restore balance to this chain, leading to improved posture and reduced discomfort.