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Walking with Anterior Pelvic Tilt

If you have anterior pelvic tilt, you have a choice. You can either reinforce your anterior pelvic (APT) when you walk or you reduce your anterior pelvic tilt while walking. The choice is yours. How can we reduce our anterior pelvic tilt? We first need a proper set up. While standing up, you are going to tuck up the front of your pelvis using your side abdominals. Many of you will unconsciously squeeze your glutes to tuck up the front of the pelvis. Don’t do this. For our purposes, you should not be squeezing your glutes to bring the front of your pelvis up. Just use your side abs. The reason why we are doing this is because many of you will have increased back pain when you squeeze your glutes. This is not what we want. So for now, just relax the glutes. While standing, I want you to bend backward. If you have no pain, great, we’ll move on. However, if you do have pain, then you definitely need to focus on tucking up the front of your pelvis pretty much all the time when you are standing up or walking. Now, we are ready to begin walking. First, start with short steps and focusing on keeping the front of your pelvis tucked up while you are walking. Many people will instantly lose their tuck, so make sure you always keep a moderate level of tension in your side abs to keep up the front of your pelvis. One very common phenomenon is an excessively rotated hips or pelvis (for our purpose) to the left or to the right. This rotation can happen while walking and we are going to fix that. The pelvis should rotate just a little bit when we walk, but can excessively rotate for many reasons. That is why when you walk, look down at your pelvis to see if there is any rotation. If you see a lot of rotation (like anything past 5 degrees in either the left or the right direction), then you have excessive rotation. What you need to do is put your hands on your hips, take super small steps, walk slowly, and insure there is minimal to no movement going on with your pelvis. The more you practice this, the easier this will get and this will help to prevent back pack coming from rotation which is a huge deal for many low back pain sufferers. While this walking style to prevent rotation may not be possible while in public, you should still keep your pelvis tucked up. While in public, if you even think about not rotating your pelvis, this will help. For many people, they will need to both keep their pelvis tucked up and their hips from rotating. This means whenever you’re at home or whenever, you can practice keeping your hands on your hips and not rotating. For many of you, not rotating is virtually impossible, but don’t worry, it will get easier and you will rotate less and less. It just takes time. What is also critical is using arm swing. But how you do your arm is swing is most critical. If your arm swing does not synchronize with your legs, then you will have a very strange walk indeed. Essentially, when your right leg is going forward, your right arm is going backward. This means when your left leg is going back, your left arm is going forward. When the arms and legs are sequenced in this way, this will help to stabilize the pelvis and prevent excessive rotation. The last component of healthy walking is pushing off. You should propel yourself forward with your leg which is going back. It shouldn’t be a lot, just a little. This helps to turn off the part of your legs which creates a falling forward pattern. We want to avoid falling forward. We should be pushing off. One of the last problems you may encounter while walking for a long time with anterior pelvic tilt is that your abs become tired. One test you can perform at the end of your walking to see if you are really holding up your pelvis well enough is to tuck down the front of the pelvis toward the ground. If the pelvis goes through a lot of rotation, this is good! This means you have been tucking up the front of your pelvis adequately, so keep up the good work. If however, the pelvis does not go through much motion, this likely means you have lost your ability to keep the front of the pelvis tucked up and you should periodically check. It may take some practice squeezing your side abs (about a 3 out of 10) at first, but you’ll be able to hold it longer and longer. Do you walk with a lot of anterior pelvic tilt? Do you rotate a lot in your pelvis? If you have any questions on what we went through, let me know, I’m happy to answer your questions. Thanks for watching! Chapters: 00:00 Introduction 01:00 Proper Setup 02:16 Don’t use the glutes 03:31 Rest of Setup and Beginning Walking 04:31 Swing those arms! 05:02 Keep abdomen facing straight 05:36 Locking in the pelvis (if you rotate too much) 08:39 Leg Push Off 09:50 When you get tired… 10:43 Outro