20 Daily Exercises For Hip, Knee and Foot Problems

2. Neutral Pelvic Tilts and Posterior Pelvic Tilt

The hips and pelvis have a great deal to do with balance and mobility. A titled pelvis can cause discomfort in many ways. Anterior pelvic tilt is when your pelvis tilts forward from your spine, and your glutes push out backward. A slight tilt forward is common, but pain and other issues can occur if the angle of the tilt goes beyond ten degrees from the spine.

Kneel on your hands and knees and then sit back onto your heels and relax down. This rounds the lumbar area and stretches it out. Get up into a half-kneeling position. Squeeze your glutes, pull in your abs to get into a neutral pelvic position and slowly go forward for five seconds and then relax. This action stretches out the hip flexors that are often tight with an anterior pelvic tilt. Repeat on the other side.

Kneel on your hands and knees with your hands directly underneath your shoulders and your knees under your hips. Straighten your arms without locking your shoulders. Exhale and tilt your pelvis backward, rounding your lower back. Inhale and tilt your pelvis forward, arching your back slightly. If your back isn’t rounded or arched, it is in a neutral position. Don’t let your head to drop below the level of your spine during the exercise.

Stand up, squeeze your glutes, pull in your abs to create a posterior pelvic tilt. Go really slowly back on one knee with the other one bent at a 90-degree angle without losing the tilt. Keep the posture locked in and exchange knees. This causes integration of the change in posture into a functional movement. Repeat 10 times. When you want to change posture and mobility, you need to do these exercises on a daily basis. It doesn’t happen overnight.