Anterior pelvic tilt affects approximately 75% of people, causing lower back pain and increased injury risk. Here's how to correct it effectively:

Step 1: Release Tight Hip Flexors

Perform the Kneeling Overhead Reach Stretch:

• Kneel on one leg with other foot forward
• Lift the arm overhead on the kneeling leg side
• Lean into the stretch gently
• Hold for 30-45 seconds each side

Step 2: Decompress Lower Back

Double-Knee to Chest Stretch:

• Lie on your back
• Pull both knees to chest
• Hold 60-90 seconds
• Breathe deeply and relax

Step 3: Strengthen Core Muscles

Key exercises:

• Planks (30-60 seconds)
• Dead bug holds
• Bird dogs
• Controlled crunches

Step 4: Activate Glutes

Bridge with Reach Over:

• Lie on back, knees bent
• Lift hips while reaching opposite arm over shoulder
• Squeeze glutes at top
• Perform 12-15 reps per side

Daily Implementation Tips:

• Practice proper posture throughout the day
• Take regular movement breaks when sitting
• Perform exercises consistently
• Stay hydrated
• Use a foam roller for muscle release

Perform these exercises 3-4 times per week for optimal results. Maintain consistency and proper form for lasting postural improvement.

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