How to Change Interior Pelvic Tilt until It's Irreversible

Introduction

A healthy spine plays a vital role in our overall well-being. It is the key element that supports our body and keeps it functioning optimally. However, many people experience common problems related to the spine, with interior pelvic tilt being one of them. In this article, we will delve into the topic of interior pelvic tilt, its effects on the body, and most importantly, how to fix it permanently.

Understanding Interior Pelvic Tilt

Interior pelvic tilt refers to the forward rotation of the pelvis, which causes the front of the pelvis to be lower than the back. This misalignment can be attributed to various factors, such as sedentary lifestyles, poor posture, muscle imbalances, and even genetic predispositions. The result is an imbalance in the muscles surrounding the pelvis, leading to an array of problems.

Problems Associated with Interior Pelvic Tilt

1. Weak and overstretched abs: Interior pelvic tilt causes the abdominal muscles to become weak and stretched. To address this issue, it is crucial to strengthen and tighten the abs through targeted exercises.

2. Big and overstretched glutes: The gluteal muscles also suffer from the effects of interior pelvic tilt. They become larger and overstretched, affecting their functionality. By focusing on glute-strengthening exercises, we can restore their strength and tightness.

3. Tight hip flexors: One of the main problems caused by interior pelvic tilt is tight hip flexors. These muscles, located at the front of the hips, become excessively tight and need to be stretched out.

4. Tight lower back: Interior pelvic tilt often leads to tightness in the lower back. Stretching exercises targeting the lower back can help alleviate this issue and restore flexibility.

Apart from these specific problems, interior pelvic tilt can also have a negative impact on aesthetics and posture. The abdomen appears larger than it should, and the buttocks protrude more than desired. By addressing the four main problems mentioned above, one can effectively correct the interior pelvic tilt.

Exercises to Strengthen Abs

When dealing with interior pelvic tilt, it is essential to avoid exercises that further tighten the hip flexors, such as hanging leg raises and knee raises. Instead, focus on regular free leg crunches. Lie on the floor with your legs free and your arms behind your neck. Support your head slightly and crunch your abs, exhaling as you go up. Imagine two dots and try to bring them closer. Aim for 15 to 20 reps, rest for 30 seconds, and repeat three more sets

Glute Strengthening Exercises

To address the issue of big and overstretched glutes caused by interior pelvic tilt, incorporating glute-strengthening exercises into your routine is crucial. One highly effective exercise is the glute bridge.

1. Glute Bridge: Lie on your back with your upper back resting on a bench or couch. Keep one leg straight on the ground and use the other leg to push your hips up until your body forms a straight line from your shoulders to your knees. Remember to squeeze your glutes at the top of the movement. This exercise targets and activates the glute muscles. Aim for 12 reps on each leg, rest for two minutes, and complete two more sets.

By consistently performing glute-strengthening exercises like the glute bridge, you can help strengthen and tighten your glutes, restoring balance to your pelvic alignment.

Stretching the Lower Back

Tightness in the lower back is a common problem associated with interior pelvic tilt. Incorporating stretching exercises into your routine can help alleviate this tightness and improve flexibility.

1. Lower Back Stretch: Lie on your back on the floor. Wrap your arms around your knees and gently pull them toward your chest, as close as possible. Hold this position for 15 to 20 deep breaths, allowing your lower back muscles to relax and stretch. Rest for 20 seconds and repeat for two more sets.

Performing this stretch regularly can provide relief and improve the flexibility of your lower back, reducing the discomfort associated with interior pelvic tilt.