How to Fix Your Anterior Pelvic Tilt | STEP-BY-STEP Guide

Dr. Rowe shows how to fix anterior pelvic tilt at home using no special equipment.
A big cause of anterior pelvic tilt (aka forward pelvic tilt) is due to a blend of weakness and tightness in the muscles that help support the lower back, hips, and pelvis. This includes the glutes, psoas, hamstrings, and abdominal muscles.
To make fixing this easy, we're going to go over an easy to follow, step-by-step guide. This guide will show how to specifically lengthen and strengthen these muscles, and quickly get your pelvis and hips back in balance.
All of the exercises can be done at home and require no special equipment.
Watch now and fix anterior pelvic tilt for good!
Chapters:
0:00 Intro
1:08 Pelvic Reset
3:02 Muscle Release
5:46 Fix Muscle Weakness
9:06 Fix Muscle Tightness
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
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#anteriorpelvictilt #pelvictilt #posture

[@DrRowe]

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below!

[@eldhoxy4lg]

This absolutely useful idea❤i love you sir you are brilliant 😮

[@RealziesCuts]

Savage 🏆🦍🥇✊

[@tonysams7261]

Dr.Rowe, Thank you for your upper back decompression. Can you please make one for mid back? I was in a serious crash in 2019. The routine was very helpful. Thank you for your videos. You really are doing something so wonderful for all of us. Thank you sir, and God bless you and your family! 🙏 My pain is right where the thoracic meets the lumbar, two discs in both directions

[@robertcarolinar]

Thank you for every video! Would love a video about sleep positions, recommendations, what to do with the arms haha. 😬😴

[@A22208]

How do you engage your core. I legit dont know how. I always dome on crunches and def dont feel it when squatting.

[@ahmedusmanshahid]

I can actually feel a difference in my back muscles 15-30 minutes after doing these exercises. Thank you!

[@DrRowe]

Great to hear!

[@leonardotobon5323]

This really takes patience and consistency to see results. Especially in a workfield that requires me to carry and walk and stand for consistent periods of time. I stopped doing these and remembered why I should always be doing them. Glad I came back and will be doing them everyday again

[@problmatic]

I have been suffering for so long. I just tried the first round of these exercises and I’m already starting to feel better. I love your channel. Thank you so much.

[@Fymish]

Thank you for being my virtual chiropractor. I've fixed all my body issues because of you ❤️.

[@DrRowe]

Thanks for watching!

[@ellacali3411]

This doc is a different level...wayyyy ahead !!!!

[@rrecar8684]

You’ve helped me so much I feel like I owe you money.

[@DrRowe]

Just happy to help, and thanks for watching!

[@user-mb3sm3nl7r]

great stuff as always doc... appreciate all you do!

[@Ageless333]

Thank You Doctor Rowe! I did all of the exercises and feel so much better! I am so grateful for your help❤️

[@DrRowe]

Glad the exercises are helping you!

[@ushine4me]

I just stumbled into this video and it was much needed. You're Walk through is perfect. Thank you for the thorough explanation and education. 🎉

[@GreatestXchange]

Good morning, Doctor Rowe! During your introduction, I immediately thought of the bridge. Those first two exercises combined are a great one-two punch for lengthening and strengthening those muscle groups. I've seen you do these on the floor, but I like this table/bed option. Thank you!

[@DrRowe]

Good morning!

[@TheDragonSeer]

I only did this for like one or two sets each and i felt the effects for two days. I could actually straighten my hips without feeling weird from relaxing the muscles. Amazing

[@animallover4ever229]

I use to do this all the time, but I had not been doing them, thanks for the refresher & I feel better already!! I am glad you said I can do this in bed because my physical therapist always told me on the floor. Thanks again!!

[@rulerff6204]

Thank you i am waiting for this one ❤

[@HollyDennisInteriors]

Thank you for all your videos. These are very informative and beyond helpful. Many practitioners do not explain the root of problems and their fixes, your tutorials are most appreciated.

[@DrRowe]

Thanks for watching!

[@sherryl8203]

Worked as many as I could in this moment. What I did really felt good & helped!! Thank you! Sharing w fb. I have Arthritis down my entire spine. Almost 70...🙏❤️🙏😊

[@DrRowe]

Thanks for sharing!!

[@crisccan]

Thank you Dr. Rowe .It is excellent

[@DrRowe]

Great to hear that!

[@BoraKanmaz-hl1zw]

Dr. Rowe, you are marvelous. Thanks a lot. Appreciated!

[@DrRowe]

Thanks so much for watching!

[@neilbeech4093]

Thank you so much for your video!

[@joleneskvarek5649]

I didnt think I had an issue at all until I did these exercises... back and hip pain I didnt realize I had stretching out. Totally doing this every morning now.

[@ipaddocs69]

Thank you very much from France 🇫🇷 ! You’re the best 🥇!

[@DrRowe]

Hello and thanks for watching!

[@jsat]

This helped me a lot. Thank you very much.

[@karlab.2766]

You are a lifesaver! Now o understand why my hamstring, sciatic nerve, and my weak bottom are all messed up🤦🏽‍♀️ thank you!!!

[@lexpavlinov9655]

Thank you! Great video!🙏

[@DrRowe]

Thanks for watching!

[@4244unknown]

Dr. Rowe you saved my life thank you

[@DrRowe]

Thanks for watching!

[@neilbeech4093]

Thanks for your tips!

[@DrRowe]

Thanks for watching!

[@ogtripleog1558]

You're awesome Doc Rowe! Keep it up!

[@DrRowe]

Thanks for watching!

[@maliquesmith2311]

@@DrRowe can you do just gluten bridge and leg raises

[@gerrieshapiro2147]

This exercise is so freaking simple and helpful !!! So grateful as I've been in pain for freaking YEARS here( chiro didn't even help) NAMASTE❤

[@DrRowe]

Glad you found the video and thanks for watching!

[@evabraun8817]

Thanks for sharing, it helped me a lot 💕🙏

[@DrRowe]

Glad it was helpful!

[@benperry5125]

Thank you so much for this, am determined to reduce my apt and will do these daily!

[@DrRowe]

Please give us an update in a week or two.

[@rhiannonshirck4338]

Your videos have been more helpful than two years of pt

[@DrRowe]

Glad you found the channel, and thanks for watching!

[@denka11]

Uuuu, perfect timing 👏👏👏l m surprised again how the Universe works... 🙏🙏🙏 exactly what l needed. Thank you so much for everything!!!! Big hug from Spain 🇪🇸 🤗🤗🤗

[@DrRowe]

Hello and I hope these help you!

[@tahirafatima1090]

Thank you dear dr. Rowe iam fixing all my body issues becoz of you. Your all exercises are high levels 👍👍👍👍

[@DrRowe]

Glad the exercises are helping you, and keep at it!

[@jenniferenriquez512]

These are all great stretches. I am passing the video on to my husband who has been in pain for far too long.

[@sylwestersocha2594]

You are The Beat Bro. Thank You ❤️😇

[@DrRowe]

Thanks so much for watching!

[@atisuryo7726]

Thank you so muchfor your concern

[@DrRowe]

Thanks for watching!

[@leraehinz]

I loved this! I have “sway back” after having my kids, and it really gave me relief. Thank you!

[@DrRowe]

Thanks for watching!

[@claireweaverpitt]

Excellent

[@timekeep3r]

Another great exercise/stretch WE LOVE YOUS

[@DrRowe]

Thanks for watching!

[@laurenmurphy1992]

Excellent video 💕 have you any videos for cubital tunnel/ulnar nerve pain at the elbow?

[@nikox703]

I needed this video. My back was starting to bother me due to poor posture. I was considering getting a back brace but I will try these reps first.

[@DrRowe]

Glad you found the video!

[@enloemetzloff9079]

Thank you so much bro...

[@DrRowe]

Thanks for watching!

[@chicanica64]

I will start doing these every morning. Working on my anterior pelvic tilt. Thank you.

[@DrRowe]

Please give us an update in a week or two.

[@Rex76001]

How did it go?

[@michaelwinkler7841]

Absolutely love the humor

[@DrRowe]

Laughter is the best medicine. 🙂

[@law-abiding8436]

Thank you so much! These exercises are perfect for me as I deal with spinal stenosis, scoliosis, and a herniated disc. I’m pretty sure my my pelvis is tilted as I have a hollow indentation on the lower back. Oh and fibromyalgia! However, I walk everyday with my dog to keep my muscles as limber as possible. I balance between moving too much, or not enough. I try not to complain and do what I can to maintain my mobility! I’m excited to start these exercises this morning! Much appreciated!

[@DrRowe]

Hope the exercises help you, and please give us an update in a week or two.

[@law-abiding8436]

@@DrRowe I can do that! Thank you

[@joseftsubas2240]

​@@law-abiding8436 did any of the exercises feel especially good?

[@law-abiding8436]

I can’t believe it’s been a month. These exercises really showed me where my weaknesses are. Thank you so much!

[@Devilfigh]

@@law-abiding8436 hey, try out his other video about the pelvis. It’s gold! I had severe problems with a lot of pain for several years and I tried so many things. But only did this video help me out. I hope it helps you too. Good luck and don’t give up🤞 The video‘s title is „how to fix rotated pelvis in seconds“ and it’s from him, too

[@lisayeaton1834]

Thank you these are amazing stretches.

[@DrRowe]

Thanks so much for watching!

[@mariajuarez7289]

Thank you!

[@DrRowe]

Thanks for watching!

[@The6thelement9413]

Thank you, Dr Rowe. Having, spinal stenosis, arthritis, herniated discs in neck and lower back, plus sciatica and a tilted pelvis, I already do the first two exercises, but will try the others. I guess at the age of 68, I can give them a whirl. 👏🙏

[@DrRowe]

Please give us an update in a week or two.

[@stevemack1244]

Using this to get ready for my ball season.

[@moongoosemcqueen]

Thank you dealing with this unilaterally at the moment

[@DrRowe]

Hope the exercises help!

[@Fish-Erman]

I need to do these, and most important, I need to do them consistently. I have horrible rounded shoulder/forward head posture, and exercises for those things do nothing. I'm sure my issue is being caused my my pelvic tilt. Thanks for these!

[@addiscool1581]

Thanks doctor i will try

[@DrRowe]

Hope the exercises help you!

[@B6re]

Helpfully

[@Locura128]

Genio muchas gracias por ayudar al prójimo. Dios te tenga en la gloria 🙏

[@DrRowe]

Thanks for watching!

[@hannajarvenpaa5079]

Thank You✨💜💙💚💛🧡💖I use a ball of yarn. Feels so goooood

[@DrRowe]

Interesting! Never thought of that.

[@hannajarvenpaa5079]

@@DrRowe One cant think all. You are doing such a remarkable service to offer this guidance, for pain and ache can lead to despair and hopelessness and not all can afford to buy services. You are GREAT👑

[@bigcelery33]

Thank you for this easy to follow and well done video. Could these stretches and exercises be beneficial for someone with some spinal canal compromise at L4-5 lumbar level?

[@gauravpoudel7288]

I can't thank you enough :)

[@musoseven8218]

You always seem to know whats wrong with my back/pelvis at any given time🤔✌️👍😊💜💜 Extreme fatigue hampers me though, so exercises can be a challenge, as is viral malnutrition and muscle atrophy. Thank you though as you've augmented some of exercises I've been trying (I was getting mixed results). I'll try and rebuild gently, my body has gone haywire post Covid Alpha 💔

[@DrRowe]

Glad the exercises are helping you, and keep at it!

[@gerrieshapiro2147]

I forgot to breath it was so helpful😂 🎉

[@ecoraiders4781]

Hello, very nice video, definitely felt better! Only one question: should I stretch the hamstrings after the bridge?

[@robertcarolinar]

Thank you so much for this video. I would love a video about sleep positions, what to do and not to do haha. 😬

[@DrRowe]

Thanks for the suggestion!

[@celestelove11]

Thanks fam 💃🏼

[@DrRowe]

Thanks for watching!

[@kirstenbrogan5958]

My recent chiropractic adjustment put me into anterior pelvic tilt. Ugg!

[@SiddharthaY1]

@DrRowe Have spinal issue in cervical and lumbar region and I always find exercises mentioned in your videos very effective for pain release and strengthening. Is there any videos of yours on fixing posterior pelvic tilt? i will be greatly helpful to me.

[@neilbeech4093]

I really like your exercises!

[@alisoncross2399]

Hey Dr Rowe - Love your videos, thank you! I have completely the opposite problem - I have a flat bottom and very little curve in my lower back. Is there any way to restore that?

[@metrichotrods1763]

My Mackinac Back Crack Chiro Bro has the uncanny ability to know exactly how to solve my problems without even being asked. I've been working APT for a bit now.

[@mohamadmostafa1884]

راائع..

[@DrRowe]

Thanks for watching!

[@bovdogsandthewoods]

The goat 🐐

[@DrRowe]

Thanks for watching!

[@ipaddocs69]

You wrote exactly what I think.

[@krystalgardiner5591]

After having 2 10 pound babies 2 years apart, one resulting in a C section my pelvic tilt is so bad bc of my weak core.. thank you.

[@DrRowe]

Hope the exercises help you!

[@indravallieres3983]

Hello! 😊Thank you for this! Will start now! Been having so much trouble with APT. QUESTION: how consistent do I have to be? Everyday? Any break days? And after it gets better how many days a week would I have to keep working on it to maintain good posture? Have a great day! 💜

[@DrRowe]

These can be done daily, just throw in a recovery day as needed.

[@indravallieres3983]

Thank you for the reply! 😊

[@MonkePOV_Personal]

Hey, can you make a video on how to *check* if you pelvic tilt? I think i might have it, but i have no idea if i do

[@JadeArgonar]

Is there a set of exercises/stretches you'd recommend for posterior-tilt?

[@Patrik777_]

You're just showing a bit of a warm-up here. Too tight muscles cause si-joint pain and anterior pelvic tilt. In my case, I used a foam roller for my front and sides thighs (quads, it band, hamstrings..) 15-30 min/day and after 2 months the problem disappeared and through this I also reset my pelvis to its normal position. Just work on those painful trigger points and tight muscles daily until the pain slowly disappears. I also fixed my herniated disc with this, it's all about muscle tightness. Don't forget about stretching as well it's really important. Eat also foods that does not inflame your body.

[@HassanElRifai]

Do you have a video about fixing posterior pelvic tilt?

[@ishce]

Yes i have posterior pelvic tilt im wondering if i can use this video to help the same, but im pretty sure this video is strictly about anterior pelvic tile

[@antonsidelnikov]

Hello Dr. Rowe. I've been watching another video of yours and comment it too for APT. Will it help with Rib Flare, as i have misalignment of Pelvic and Ribs with rib flaring especially the left one. Will this one help for it? Thank you!

[@BoraKanmaz-hl1zw]

Gott schütze Dich Dr. Rowe

[@DrRowe]

Thanks so much for watching!

[@smhajat6856]

Hello thank u for this video I would like to Ask u in my case it's a bit different I do suffer from excessive pronation of my feet and Thus this led to anterior pelvic tilt due to femur rotation I can't see improvement in my posture I guess in my case I should correct my pronation so that I could correct the other muscles imbalances caused by it ? Btw even the orthotics couldn't help my pronation so I have a surgery correction of my pronation after it could my postural correction of the apt hyperlordosis hypercyphose and othrr imbalances be corrected ? Thank u and if u have any recommendations of exercices I could do this would help me

[@georgeafajardo4398]

Thank you for the video! How should one sit while driving? I drive all day should I use a special cushion? Also should I keep my seat up straight or tilted back? Thanks again!

[@maplenook]

Cruise control

[@Painsoreal]

It's exactly what I need right now, hah

[@stephaddiction]

"I know nobody wants to hear this" 😅 😂😂😂😂

[@DrRowe]

😁

[@enostaylor7973]

Excellent

[@sunflowerhelen9933]

I do want to hear this 😂. I've been dealing with sciatica pain for a few months and even with regular chiropractic care I still have some trouble with gluteal pain and leg tingling.. So will add this to my collection of stretches.

[@adelejackson5088]

Does this actually fix it for good if you keep doing them every day and I’ll be allowed to do other exercises? I really wanna build up my knees and basically all my body and do calisthenics so if I’m doing this I’m allowed to do other things or do I have to do this for six weeks and all the training?

[@liberotawsna2867]

hi doctor .can this stretch be useful for some one who has sacro-illiac disfunction symptom of pudendal neuralgia thank you.

[@gremlinking5640]

1:42 exercise 1

[@maplenook]

Any thoughts on the pelvic clock and hip hook?

[@bhupendrabhatnagar7945]

Dear Doctor, I'm suffering from Anterolisthesis grade 2. If you have any video for fixing it, kindly share the link. I'm from India. Regards

[@barbarac8422]

I've had a problem with one of my hips tilting forward, but not both. My chiropractor would put it back in place for me and every few months it would gradually get back out of place. I asked him why it kept drifting back, requiring it to be put back in place again. Like you, he told me about the weakness of those muscles and ligaments. He also told me it's more common in women who've had children (I've had 2), those muscles having been overstretched and weakened due to pregnancy and/or childbirth. Makes sense to me. Unlike you, he didn't suggest any exercises to strengthen the muscles in that area. Back in those days (40 years ago), perhaps he wasn't aware he could teach me to do those. I don't see him anymore due to my having moved to another city. So thank you so much for this video. Maybe by doing your suggested exercises, I can prevent that from recurring anymore.

[@ahmedusmanshahid]

Pelvic floor exercises are recommended in pregnancy too. And they cause no harm 🙂 Also, you could have asked further "Is there anything that could be done to improve the strength of those muscles?" P.s. I'm not saying you are at fault here.

[@barbarac8422]

@@ahmedusmanshahid Yes, that's what kegel exercises are. I did those throughout my pregnancies. Those are standardly given by obstetricians. They strengthen the pelvic floor which is helpful to the perineum during delivery. However they do not address the muscles and ligaments in the joints/sockets where the upper legs are connected to the pelvis. And yes, I asked those questions but as I said, that was back 40 years ago. Much has been learned in the field of chiropractic, just like it has in standard medicine during the last 40 years. For a while I suffered from carpal tunnel in both wrists as well. I had severe pain as well as numbness to where I couldn't button a shirt nor put on earrings because I dropped them, having lost feeling them in my hands. Trust me, I asked questions of my chiropractor back then, too. He gave me things I could do to regain strength and feeling in both wrists and hands to where I went from about 10% to 20% use of my hands ( I could still manage to pull a top over my head, and pull up my pants) to where now I'd say I have regained about 95% use. So yes, I knew and know to ask questions. He simply didn't have answers for me as to what I could do at home to help with my hip joint issues. My having arthritis in those joints as well as my lowest 4 vertebrae makes it difficult as well. Please don't make assumptions like you did since you don't know anyone's full story. Thanks.

[@barbarac8422]

@@ahmedusmanshahid I am guessing you must be male and far younger than me, so you cannot relate to any experience of pregnancy, nor likely how things were handled 40 years ago.

[@ahmedusmanshahid]

@@barbarac8422 I'll keep the assumption point in mind :)

[@NewFrontier4.0]

Doc is it ok to use a mini band for glute bridges?

[@conseilsfamiliaux1319]

👍👍

[@mommatyphoon1925]

I have been told my entire life that my pelvis has been tilted and my shoulders are uneven with one being higher than the other. Do you think these stretches could help to correct these scoliosis problems? I feel they have only gotten worse and I always thought that surgery would have to be the answer eventually. I’m only 26 if that helps

[@PleochroicRainfall]

so around 8:30 at the walkouts, i'm worried about hurting myself because of the imbalances/insufficiencies/weaknesses that I associate such actions with, I used to call such risky motions 'night-enders' because i would have to go home with a hurt back after i took that risk

[@Charlie-Oooooo]

Should that say "Torn" Iliofemoral Ligament instead of "Tout"... at 0:42 on right-side diagram? Anyway, thanks for posting this. Looking fwd to trying it. Thanks Doc!

[@DrRowe]

it's a stock image, I think the creator misspelled 'taut' for 'tout'. Means it's tight. 🙂

[@Charlie-Oooooo]

@@DrRowe ahhh...much thanks. I should have remembered that from the "taut-line hitch" knot in boy scouts! Cheers!

[@ishce]

Can this also help fix posterior pelvic tilt or js anterior can this help with both?

[@diahrohaeni9432]

Ini yang saya alami sekarang saya merasakan sakit di pinggang jika duduk terlalu lama, sampai menjalar ke kaki yang membuat kebas, kesemutan sampai nyeri ditelapak kaki, dokter memberikan latihan seperti yang ada di video ini, mudah-mudahan saya bisa sehat kembali dan beraktivitas normal. Namun yang saya sering keluhkan saat ini adalah sakit pada telapak kaki dan leher saya, apakah itu karena pengaruh dari struktur tulang belakangnya dokter?

[@kaitp6068]

Do I follow these steps if I have a tilt on the right side?

[@IridescentCrystal]

Could an anterior pelvic tilt cause a hypertonic pelvic floor or would it be the other way round?

[@barbaramazzocca4605]

Where exactly do you put the ball? What part of the bottom? On cheeks, on the sacrum? On the tail bone?

[@Legolas3300]

Hello Sir, I recently heard about you that you have been helping many people recover from injuries…I am a student and plays cricket and I have been suffering from sciatica pain for few years…Sir , please can you help me with some exercise or stuff…coz I have to sit on desk for long hours to study…sometime pain is less and sometime pain is unbearable…I have tried I lot of stretches but after sometime pain gets back again…So plz kindly help me🙏🏻🙏🏻

[@DrRowe]

Check out: kzbin.info/www/bejne/d3zLepeVqsqdo9E

[@Legolas3300]

@@DrRowe thankyou so much for replying…but sir I have tried these stretches…it reliefs the pain but still it’s not completely gone…so how can I completely cure it…I have pain in my left leg and nowadays I also have pain in my left scapula too…So what can I do? Can I permanently fix this???

[@erobos111]

"I know nobody wants to hear this..." You know your audience!

[@DrRowe]

😂

[@user-wh1nl4zl2j]

Is the ball placed directly behind the sacrum? @ 4:02?