Debunked - Weak Glutes Cause Anterior Pelvic Tilt! - (Find out the REAL cause)

Step-by-Step Tutorial: Debunking the Myth of Weak Glutes as the Cause of Anterior Pelvic Tilt

1. Understanding Anterior Pelvic Tilt:

• Anterior pelvic tilt refers to the pelvis tilting forward beyond what is considered normal.
• To determine if you have anterior pelvic tilt, place one finger on the back knobby part of the pelvis and another finger on the front pointy part. If the angle between the fingers is more than 20° relative to the ground, you likely have anterior pelvic tilt.

2. Debunking the Myth:

• The myth suggests that weak glutes and abdominals cause anterior pelvic tilt along with tight hip flexors and back muscles.
• Contrary to the myth, strong athletes like Usain Bolt with powerful glutes can still exhibit anterior pelvic tilt due to the biomechanics of certain sports.

3. Research and Real Cause:

• Research shows that muscle strength or range of motion is not significantly correlated with the degree of anterior pelvic tilt.
• The real cause of anterior pelvic tilt is the forward movement of the abdominal contents within the abdominal cavity, leading to the pelvis tilting forward.

4. Corrective Exercises:

• The goal of exercises is not to strengthen weak muscles but to improve awareness of body positioning and release tension to achieve a more neutral pelvic position.
• Perform the following exercises with a meditative approach and gentle breathing:
  • Feet Elevation Exercise: Elevate your feet slightly and gently push down with your feet while allowing the pelvis to rock back.
  • Back-to-Wall Exercise: Stand with your back to a wall, gently pull in your abdomen, and relax into the wall without arching your back.
  • Standing Supported Posterior Expansion: Stand with hands on a support surface, distribute your weight evenly on your feet, and focus on releasing tension in your abdominal cavity.

5. Practice and Progress:

• Practice these exercises regularly to improve your body awareness and posture.
• Focus on letting go of tension and allowing your body to naturally move towards a more neutral pelvic position.
• Monitor your progress and aim to maintain a neutral pelvic position effortlessly.

By following these steps and exercises consistently, you can work towards correcting anterior pelvic tilt by addressing the real cause and improving your body's alignment and awareness.