Pelvis · Anterior pelvic tilt
Tight hip flexors, sleepy glutes
The pelvis dumps forward, the low back sits in a chronic arch, and the glutes go on holiday. Hip flexors and lumbar extensors share a loud conversation.
Why it shows up
Standing with locked knees, sitting with a dumped pelvis, and loading a squat that is really a backbend all point the same direction. The psoas and lumbar erectors become the body's idea of stability. Glute max and the deep abdominal wall forget they have a job.
How it feels
- — A tight hip flexor that 'needs stretching' every morning
- — Low-back stiffness after sitting, then again after standing
- — Hamstrings that feel short even though they are actually hanging on for dear life
On the table
Iliopsoas, TFL, and lumbar erectors often present as dense and reactive. Glute max may feel surprisingly soft for how athletic the person looks.
Drills
Breath & ribcage
90/90 Hip Lift Breathing
Quiet the breath so the low back can stop bracing.
Hip
Couch Stretch
Lengthen the front of the hip that tips the pelvis forward.
Hip
Glute Bridge March
Get the glutes to lift the hips so the hamstrings and low back stop covering.
Low back
Dead Bug
Keep the middle still while the arms and legs move — that is real core work.
Full chain
Dowel Hip Hinge
Put the fold in the hips so the low back can stop being the hinge.
Self-massage
Knee
Front-of-thigh roller
Quiet a noisy front of the thigh so the kneecap can track instead of grind.
Hip
Front-outside hip ball
Take pressure off the front-outside of the hip that yanks the knee inward.
Hip
Back-of-hip ball
Quiet the back of the hip so the glute can actually lift, instead of the low back covering.
Hip
Front-of-hip ball
Take the shout out of the front of the hip so you can tuck the tailbone without a fight.