Pelvic Tilt: What is natural, anterior, and posterior pelvic tilt?

Pelvic tilt refers to the orientation of your hips.

Managing your pelvic tilt is key yo many core training exercises. Especially Planks and Dragon Flags.

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What Is Anterior Pelvic Tilt

  • Occurs when the front of the pelvis rotates forward causing the back part of the pelvis to tilt up.
  • Arches the low back.

What Is Posterior Pelvic Tilt

  • Occurs when the front part of the pelvis is tilted upwards forcing  the back side to tilt down.
  • Rounds out the low back.

How I keep them straight.

I don’t have a knack for memorizing things. So when it comes to test taking I always relied on tricks to pass. Here’s how I remembered the difference between anterior and posterior pelvic tilt. Actually, this is still the method I use.Anterior Pelvic Tilt

  • Take your hands and place them on your hips with.
    • Your index finger points towards your bellybutton, and your thumb points towards your spine.
  • Now, rotate your ands forward so your thumb raises and index finger drops, this is an Anterior Pelvic Tilt.
    • Think about dumping a bucket of water out in front of you.
  • When you rotate your hands so your thumbs drop and your index fingers raise, your hips move into Posterior Pelvic Tilt.
    • That bucket of water now dumps out behind you.

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