If you have a movement bias of Anterior Pelvic Tilt, these are some strategies to help you counteract the APT
When laying down/sleeping
Try not to lay down supine with the legs straight, it will create tension on your lower back
You can put a pillow or rolled towel underneath your knees when laying down supine. With towel underneath the knees, it will lift the back of the knee up, and in turns, it will bring your pelvis towards more posterior tilt bias
When sitting down
To get out of a stuck anterior pelvic tilt position, you can slowly roll your pelvis back and it will cause the lumbar to flex and as you bring your pelvis back to neutral, instead of using your lower back to initiate the movement, try to lighten up your feet on the ground as if bringing the thigh bone to your belly, and it will rock your pelvis forward using your hip flexors
When standing still
When you are in anterior pelvic tilt, you tend to lock your knees, so rather than engaging your abdominal and squeezing your glutes all the time, just relax the knees in slightly bend position, it will pull the sacrum down and correct the pelvic position to a more neutral position
When walking
To prevent anterior pelvic tilt as you walk, there are 3 strategies that can be used.
- Direct the force up not forward
When walking, instead of thinking pushing forward, think that you bring your spine toward the sky.
To practice, put your hand on top of the head, and as you walk forward, you can feel the head is slightly pushing your hand u
2. Posterior tilt
Standing staggered leg, as you transfer your weight from back to front leg, think about bring your pubic bone forward. That way you can feel like you engaging your hip extensors
3. Pelvic rotation
Standing staggered legs. As you step with your left leg forward, rotate your pelvis toward left, and vice versa
Movement blog 