Today's video covers anterior pelvic tilt stretches and exercises that you can use to help reduce pelvic and low back pain. Anterior pelvic tilt (APT) describes a postural position in which the pelvis rotates forward past horizontal. With so many people being concerned about anterior pelvic tilt, it is really important that you understand that 12-15° of APT is the normal resting position of the pelvis. Yes, that means that APT is normal and rarely something to worry about.

However, in some cases, increased APT can be associated with low back pain. In these situations, our main concern as rehab specialists is to teach people how to move out of this position as this can help desensitize the low back.

If you believe your APT is contributing to your low back symptoms, give these exercises a try as they can help teach you how to move out of this position. It is also important for you to understand that simply doing these exercises will not permanently ‘correct’ this position. They will only teach you how to use your muscles to temporarily alter your pelvic tilt angle.

1. Hip Flexor Stretch - Squeeze your abs and glutes to create a posterior tilt. Shift forward until you feel a stretch in the front of your thigh. Hold for 15-30 seconds and repeat 2-4 times each day.

2. Pelvic Tilts - Use your abs and glutes to move your pelvis into a posterior tilt and then relax. Repeat 10-15 times.

3. Dead Bug - Tighten your abs and flatten your spine to the floor. Hold this position while lowering your legs as shown. Repeat 10 times and perform 2-3 sets.

00:00 Introduction
00:26 What is Anterior Pelvic Tilt?
01:38 Exercise 1: Quad & Hip Flexor Stretch
03:51 Exercise 2: Posterior Pelvic Tilt
06:03 Exercise 3: Dead Bug