What is an Anterior pelvic shift?
It is the forward position of the pelvis (relative to the ankle joint) as seen in the standing posture.
The Anterior pelvic shift is also referred to as:
- Forward hip shift
- Hips pushed forwards
- Anterior hip shift
- Forward pelvis position
Note: It is NOT the same as an Anterior pelvic TILT.
How do I know if I have an Anterior pelvic shift?
Instructions:
- Take a side profile shot of your standing posture.
- Locate the land marks: (see above)
- Hip: Greater Trochanter
- Ankle: Lateral Malleolus
- (If you are unsure, check the location of these land marks on Google)
- Draw a vertical line starting from the lateral malleolus.
Result: If the Greater trochanter is significantly in front of the lateral malleolus, then you have an Anterior pelvic shift.
- The more forward the pelvis is, the more pronounced the postural deviation.
Why is it an issue?
The most efficient and optimal standing posture is where the pelvis is directly stacked on top of the ankles.
With Anterior pelvic shift: To prevent the body from falling forwards, your body is forced to recruit certain muscles to pull the rest of the body back over the base of support.
… this can eventuate into painful muscles and joints!
What are the different types?
There are 3 different pelvis positions that can occur in conjunction with an Anterior pelvic shift:
- Posterior pelvic tilt (most common)
- Anterior pelvic tilt
- Neutral pelvis
1. Posterior pelvic tilt (+ Anterior shift)
(also known as “Sway back posture“)
Characteristics:
- Ankles in dorsiflexion
- Knees in hyperextension
- Pelvis shifted forwards in front of ankles
- Pelvis tilted backwards. (Posterior pelvic tilt)
- Torso shifts rearwards
- Upper lumbar flexion
- Increase load on Thoracolumbar junction
- Lower ribs depressed
“Where is the tension felt?”
As a response to the Anterior pelvic shift, the pelvis will tilt backwards (posterior pelvic tilt) and the torso shifts rearwards.
This will cause excessive tension in the lower glutes and upper lumbar spine.
2. Anterior pelvic tilt (+ Anterior shift)
(also known as “Military posture”)
Characteristics:
- Ankles in dorsiflexion
- Fore foot loading
- Pelvis shifted forwards in front of ankles
- Pelvis tilted forwards. (Anterior pelvic tilt)
- Prominent lumbar spine arch
- Flared ribs
“Where is the tension felt?”
As a response to the Anterior pelvic shift, the lumbar spine will hyper extend to bring the center of mass over the base of support.
This will cause excessive tension in the lumbar spine.
3. Neutral pelvis (+ Anterior shift)
Note: Since the femur (upper leg bone) is already angled forwards in an anterior pelvic shift, a neutral pelvis RELATIVE to the slanting femur would mean it would already appear with an anterior tilt.
Characteristics:
- Ankles in dorsiflexion
- Fore foot loading
- Pelvis shifted forwards in front of ankles
- Neutral pelvis (relative to femur)
- Torso shift rearwards
- Increased load of lumbar muscles.
- Lower ribs flared
“Where is the tension felt?”
As a response to the Anterior pelvic shift, the torso shifts rearwards.
This will cause excessive tension in the lumbar spine.
How to tell which type you have:
Instructions:
- Take a side profile shot of your standing posture
- Locate the:
- Anterior Superior Iliac Spine (ASIS)
- “Bony part at the front of pelvis”
- Posterior Superior Iliac Spine (PSIS)
- “Bony part at the back of pelvis”
- Anterior Superior Iliac Spine (ASIS)
- (If you are not sure where these points are, check the location of these points on Google)
- Draw a line between these 2 points.
Results:
- Anterior pelvic tilt (Red) : The line will be significantly slanting forwards.
- Neutral pelvis (Orange): The line will be moderately slanting forwards
- Posterior pelvic tilt (Green): The line will be slanting backwards, horizontal or even slightly forwards. (depending on the degree of posterior tilt)
Please note that this is an approximate method to determine the pelvic tilt as it is really dependent on the degree of forward lean.
Exercises to fix Anterior pelvic shift
Note: These exercises are to be conducted gently and pain-free. If you have any doubts, please feel free to contact me on the Facebook page.
Step 1: Release the Tibialis anterior
A tight and/or overactive tibialis anterior muscle will pull the shin bone forwards.
Releasing this muscle will help allow the shin bone sit more perpendicular. In turn, this will make it possible for the hips to sit directly on top of the ankles.
Instructions:
- Place the front/side of your shin on a foam roller. (see above)
- Apply an appropriate amount of body weight.
- Foam roll the whole muscle for ~1 minute on each side.
- Additionally – you can follow up with a stretch to the tibialis anterior.
Step 2: Practice weight shifts
Instructions:
- Whilst standing, sway your pelvis in the backward direction so that it is stacked directly on top of your ankles.
- Focus on shifting your body weight onto the back of the heel.
- The aim of this is to get you used to being in the stacked pelvis position.
- … it is likely you will feel like falling backwards at first!
- Hinge forwards at the hips.
- … it is likely you will feel like falling backwards at first!
- Continue for 1 minute.
Step 3:
I have split the section into 3 main parts:
- Posterior pelvic tilt
- Anterior pelvic tilt
- Neutral
Follow the section that is appropriate for your individual situation.
1) For Posterior pelvic tilt
READ THIS:
For a comprehensive and complete guide on addressing this issue, check out this blog post: How to fix Sway back posture.
(… I cover everything that you will need to know over there!)
For the purpose of this post, I have listed the 5 main exercises to get you started. :)
1. Hamstring release
Instructions:
- Place your hamstrings on top of a massage ball.
- Apply an appropriate amount of body weight.
- Perform circular motions.
- Make sure to cover the whole area.
- Duration: 2 minutes each side.
2. Hamstring stretch
Instructions:
- Whilst standing, place your leg in front of you.
- For upper hamstring: Slightly bent knee.
- For mid/lower hamstring: Straight knee.
- Hinge forwards at the hip joint.
- Keep your back completely straight.
- Point your foot.
- Ensure that you can feel the stretch in the back of your leg.
- Hold stretch for 1-2 minutes.
- Repeat on both sides.
Pro tip: Want to know more stretches for your hamstrings? Check out this post: Every hamstring stretch that you need to know.
3. Upper lumbar extension
Instructions:
- Lie on your stomach.
- Prop your torso onto your forearms.
- Arch backwards as to feel pressure strictly in the upper lumbar region only. (see arrow)
- Lift up your lower ribs at the front.
- You may get a stretch around upper abdominal region.
- Repeat 30 times.
4. Planks
Instructions:
- Assume the plank position. (see above)
- Keep your core engaged:
- “Gently draw your stomach in.”
- Do not tuck your tail bone underneath you.
- Make sure that the pelvis does NOT droop towards the ground.
- Maintain a straight line between the shoulder, hip and ankle joint.
- Hold this position until fatigue.
5. Standing pelvic tilts
Instructions:
- Stand with your hips stacked over your ankles.
- Perform an anterior pelvic tilt
- “Imagine your pelvis is a bucket and is tipping forward.”
- Hold for 10 seconds.
- Relax into a neutral pelvic position.
- Repeat 30 times.
How to stand:
- Stack your hips directly over your ankles.
- Perform an anterior pelvic tilt to bring pelvis to neutral.
- Lift lower ribs.
- Extend the thoracic spine.
- Retract and spread shoulder blades.
- Retract and elongate neck.
2) For Anterior pelvic tilt:
READ THIS:
Before you read any further, I strongly urge that you check out this post:Â How to fix an Anterior pelvic tilt.
(… I cover everything that you will need to know!)
For the purpose of this post, I have listed the 5 main exercises to get you started. :)
1. Lumbar erector release
- Quadratus lumborum
- Thoracolumbar fascia
- Paraspinals
Instructions:
- Place a massage ball underneath the targets areas (see above)
- Apply an appropriate amount of body weight on top of the ball.
- Perform circular motions.
- Duration: 1-2 minutes per side.
2. Lumbar stretch
Instructions:
- Lie on top of an exercise ball with your stomach facing downwards.
- Shift your weight onto your hands.
- Make sure your legs are completely relaxed.
- Aim to feel a deep stretch in the lower back.
- Hold this for 1-2 minutes.
Pro tip: If would like to see more lower back stretches, check out this post: 12 ways to stretch out the Quadratus Lumborum.
3. Hip flexor stretch
Instructions:
- Assume a deep lunge position as shown above.
- Perform a posterior pelvic tilt.
- “Tuck your tail bone underneath you.”
- Lean slightly backwards.
- Lean away from the back leg.
- Aim to feel a stretch in the front of the hip.
- Hold for 1 minute.
4. Standing Posterior pelvic tilt
Instructions:
- Stand with your hips stacked over your ankles.
- Perform a posterior pelvic tilt
- “Tuck your tailbone underneath you.”
- Engage your glute muscles.
- Hold for 10 seconds.
- Repeat 30 times.
Pro Tip: For a complete list of glute strengthening exercises, check out this post: The complete list of Glute exercises
5. Anterior core strengthening
Instructions:
- Lie on your back as shown. (Position 1)
- Keep your lower back completely flat on the ground.
- Activate your core muscles.
- Gently draw your stomach in.
- Brace your abdominal region.
- Lower opposite arm/leg as low as possible. (Position 2)
- Do NOT let your lower back arch.
- You should feel NO tension in the lower back. It should all be in the abdominal region.
- Alternate between sides for 10 repetitions each.
Pro tip: For more variations of this exercise, I recommend reading this post: Dead bug exercises.
How to stand:
- Stack your hips directly over your ankles.
- Perform a posterior pelvic tilt to bring pelvis to neutral
- Reduce lumbar arch by dropping lower ribs down.
- Extend thoracic region
- Retract and spread shoulder blades
- Retract and elongate neck
3) For Neutral pelvis
READ THIS:
Since the pelvis is already in a neutral position relative to the femur, the areas of focus would be:
- Ankles (see Step 1 + 2)
- Reduce Lumbar extension
1. Lumbar erector release
- Quadratus lumborum
- Thoracolumbar fascia
- Paraspinals
Instructions:
- Place a massage ball underneath the targets areas (see above)
- Apply an appropriate amount of body weight on top of the ball.
- Perform circular motions.
- Duration: 1-2 minutes per side.
2. Lumbar stretch
Instructions:
- Lie on top of an exercise ball with your stomach facing downwards.
- Shift your weight onto your hands.
- Make sure your legs are completely relaxed.
- Aim to feel a stretch in the lower back.
- Hold this for 1-2 minutes.
3. Thoracic extension
Instructions:
- Lie on your back with a foam roller under your thoracic spine.
- Arch backwards as to feel pressure strictly in the thoracic region only.
- Target the area where your back is rounded the most.
- Keep your lower ribs down.
- Engage your abdominal muscles.
- Hold for 1 minute.
4. Anterior core strengthening
Instructions:
- Lie on your back as shown. (Position 1)
- Keep your lower back completely flat on the ground.
- Activate your core muscles.
- Gently draw your stomach in.
- Brace your abdominal region.
- Lower opposite arm/leg as low as possible. (Position 2)
- Do NOT let your lower back arch.
- You should feel NO tension in the lower back. It should all be in the abdominal region.
- Alternate between sides for 10 repetitions each.
How to stand:
- Stack your hips directly over your ankles.
- Depress the lower ribs by engaging the abdominal muscles.
- Extend the thoracic spine.
- Retract and spread shoulder blades.
- Retract and elongate neck.
Conclusion:
Having your pelvis/hips pushed too far in front of its ideal alignment is not optimal posture.
It may lead to eventual injuries as it places increased loads on certain structures of the body.
To fix an Anterior pelvic shift: You will need to identify whether your pelvis tilts anterior, posterior or neutral as this dictates the specific exercises that will be required to be performed.
The exercises will help you stand with a posture of optimal alignment.
What to do next…
1. Any questions?… (Leave me a comment down below.)
2. Come join me on the Facebook page. Let’s keep in touch!
3. Start doing the exercises!
Mark,
Here are my posture pictures. It looks like my hips are shifted forward with anterior pelvic tilt. I also have some shifting of the spine from the back view. Which of your articles do you think is best for me based on these images?
Thanks so much!
Hey Bryce,
These are the blog posts that can help:
– Anterior Pelvic Tilt
– Thoracic Kyphosis
– Scoliosis Exercises
Where you direct the most attention really depends on what symptoms/issues that you are experiencing.
All the best!
Mark
Hi Mark ,
My I can see that my hip bones are tilted up ward which makes fall forward when I stand.Is there anyway I can send you a picture to see what kind of tilt I have.Thank you
Hi Mark,
My right hip makes clicking noises when I ly on the ground doing leg raises. I have more space on the right side between the ground and lower back when I slip my fingers in but fine on my left side. Does this mean I have anterior pelvic tilt just on my right side as I often have trouble doing any hip flexion exercises on my right side and trouble with extension on my left. My right erector spinae is more tight than left.
Hi Jamie,
The clicking you have could be due to Snapping Hip Syndrome.
Sounds like you also might have a rotated pelvis towards the left in this lying down position. (See post: Rotated Pelvis)
Try this quick test: If you rotate your pelvis towards the right in the lying down position and repeat the leg lift, does it still click? If it eliminates the clicking, you’d be best focusing on addressing the rotated pelvis.
Mark
Hi Mark.
Thank you for this post.
I have structural, external tibial torsion. on the right it’s 45 degrees and on the left about 25.
I have not been operated yet. I’ve been keeping my feet pointing directly forward all my life and therefore i’ve been having significant internal rotation especially on my right hip. My right ankle has been in supinated / dorsiflexed position and therefore peroneus longus is weak / inactive.
I was given advice to evert and do peroneus longus strengthening. Only then can I reach a normal anterversion from the hip.
I’ve been unable to correct the consequences. My right side (especially lower back) feels tight. My neck drops down from the right side so i get tinnitus.
I red that tibialis anterior is an antagonist for the peroneus longus. Might I have this if I have a weak peroneus longus.
EDIT: my neck drops down from the left
Hey Sam,
First of all – if you have structural tibial external rotation, there is going to a limitation as to how much you can correct with exercises.
Looks like your foot, ankle, knee, hip and likely pelvis and spine is compensating.
You can address your foot supination with the exercises on this post: High Arch Exercises.
(Keep in mind – this could cause your knee to collapse inwards.)
Do you also have a rotated pelvis to the left? (see post: Rotated pelvis)
Mark
Hi Mark,
Thank you for the quick response.
You mean rotated pelvis to the right. Because my right hip has been rotated internally. My tibia is externally rotated. In order to keep my feet pointing forward (which I thought was normal) i’ve had to internally rotate my right hip.
I recall that pelvis rotates towards internally rotated hip and supinated foot. Because peroneus longus doesn’t work, it means my right ankle is supinated, and lacks plantar flexion and eversion.
correct?
Hey Sam,
The pelvis can go either way. Best to try the tests out on the rotated pelvis blog post and see which way it is facing.
Mark
Hi Mark, what would you say are the causes of a tight tibialis anterior? Thanks!
Hey Arnas,
In the context of an anterior pelvic shift, the ankles are in a position of dorsiflexion. This would place the tibialis anterior in a shortened position.
Other factors include:
– Lack of ankle dorsiflexion can force the tibialis anterior to contract more than it needs to.
– Tight calves
– Up hill walking/running
Mark
Hey Mark,
First of all thank you so much for such detailed post, best on the net I have found.
I have a list of issues as follows:- ?
1. Lower back pain , due to gym, started 11 years back which developed into siactica on left side … And which was last year diagnosed as Pirformis Syndrome.
2. A definite anterior pelvic shift and no so sure tilt, seems to be neutral to me.
3. Severe tightness/ pain in legs post sleeping.
I was also told last year I have hyper flexibility and very low strength (especially in core and gluteus)
Since Last 1 year I am undergoing physio treatment – strength training.
With hip stretches my Pirformis Syndrome pain has reduced significantly. Now I am facing 3 issues:-
1. When I do your postural exercises – I feel extreme tightness in my left hamstring , developing into pain.I am using foam roller once in a week for hamstring – pain reduces but recurs.
2. Recurring siactica pain Especially when I do core strengthening exercises.
3. Pain on top part of gluteus medius when I do hip strengthening exercises ( reduces with massage ball but recurs pretty soon).
I accept situation is bit complicated ?, but I have full faith that I would get best advice from you.
Thanks and regards
Hey PATS,
1. Which specific exercise do you feel is causing your left hamstring tightness? I would exercise caution if any exercise or movement is causing you any pain.
2. If you are referring to the Dead bug exercise as your core exercise, this may cause increased sciatica if your lower back is sensitive to flexion. If this is the case – try to maintain a slight arch as you perform the exercise.
3. Again- which specific hip exercise is leading to this?
Mark
Hey Thanks, for your response
1. There is a general tightness – when I try to stand straight ( against a normal arched posture) , with weight sighting from front to compete foot – my hamstrings feel tightened.
2. So you mean I shouldn’t try to straighten the lower back during dead bug and rather maintain slight arch?
3. Squats , side lying hip abduction, even long walk cause pain in upper glute medius region, which eases with massage balls but recurs on exercising.
Regards
Hi Mark, I’ve looked all your different articles but I’m still confused about what I have.
I have my legs bending forward when I’m completely relax, which means I have an anterior pelvic shift, but it’s pretty difficult for me to determinate if there’s anterior or posterior pelvic tilt on top of that.
What I know is that once I realign my pelvis to the level of my ankles, I have an hyperlordosis.
Thank you for all your help !
PS : And once I realign my pelvis, I have an anterior pelvic tilt, but when I don’t have my pelvis realigned, it looks more like a posterior pelvic tilt
Hey Antony,
If your pelvis can switch from a posterior tilt to an anterior tilt that quick, it is likely that you do not have a lot of tightness in this area.
It sounds like more of a control issue. This would mean you need to focus on strengthening exercises. (as opposed to releases and stretches)
If you default into a hyperlordosis + anterior pelvic tilt, I would feel you need to work on your core strength,
Mark
What I meant is that I definitely have that anterior pelvic shift, but I’m not sure if I’m having swayback or anterior shift + tilt because it’s not easy to tell, but when I correct the anterior shift, I’m getting an anterior tilt, I don’t know if it can give any clues about my posture situation
Like I’d be in a swayback posture, (so ppt) but once my pelvic is aligned to my ankles, I’m having an anterior pelvic tilt
Hello Mark,
I have an anterior pelvic shift but I’m not sure if it’s combined with an anterior or posterior pelvic tilt, however when I put back my legs so that my pelvis is aligned to my ankles, I’m naturally in an anterior pelvic tilt posture, what do you think?
Thanks
Hey there,
I am more inclined to say anterior pelvic tilt. But can’t be sure without a proper assessment.
If you think you have more of posterior pelvic tilt, check out this post:
Swayback Posture
(see if that relates to you)
Mark
Great stuff, Mark!
I have a question: I would fall into the anterior shift with a neutral to slight anterior pelvis. The thing is, my sacrum juts out at the top of my lower back (especially in extreme anterior movement) however my pubic bone seems to jut forward no matter what. Is it possible I have a little sacral tilt going on…it often feels sticky on the left side of the top of my PSIS where the pelvis and the sacrum meet near my SI joint. Any thoughts?
Love your blog!
Oh, I forgot to mention. I experience all the anterior tilt symptoms 95% on my left side. I’m assuming this means my left side is overcompensating. But with all the info, how would you recommend proceeding?
Hey Melina,
If there is anterior tilting of the pelvis, the sacral will follow and tilt forwards as well.
In regards to the pubic bone jutting out, I feel this is more common with people with a posterior pelvic tilt (or sway back posture).
Keep in mind – you may genetically have more bony prominence here. (or perhaps store more fat in this particular region). An Xray should be able to tell you if the bone is structurally protruding.
If you feel that the left side of your pelvis is more forwards, this may indicate a rotated pelvis to the right. This can jam up the left SIJ region but would need an assessment to see exactly what is happening.
Mark
Hi Mark,
It looks like my previous replies were deleted for spam. I accidentally double posted in 2 different places in the comment section.
If at all possible, could you take a look at the images i’m going to link and help me determine what may be causing me an issue? It feels like weight is on my heels and I feel like I’m leaning towards the right quite a bit. I’m assuming I have a bit of an anterior shift mixed with a lateral pelvic tilt. I would appreciate it if you could take a look. If it isn’t possible, no worries and thank you for the great content.
Front/Back/Side: https://imgur.com/a/4sbQcvf
Hey Ben,
What kind of issues are you experiencing though?
Mark
I Apologize for the late reply.
I sometimes have a feeling of tightness or pain in my right lower back, with occasional burning pain in the middle of my left scapula and neck. I cannot perform bilateral exercises correctly without what seems like my pelvis rotating to the right (Mostly an issue with squats). Standing up becomes awkward after a while, my left foot will want to supinate.
What’s weird is when I sit down my pelvis will want to rotate to the right side.
If you notice anything that you may believe is contributing to it I would really be grateful.
Thank you for the quick reply and I apologize once again for taking a while to respond.
Thanks,
Benoit
Edit: I meant my pelvis will want to rotate to the LEFT on bilateral exercises.
Hi Mark,
I have a job where I drive around all day. I have found that I indeed have an anterior shift posture.
However, I find that while standing, if I flex my quads, it brings me back to my heels. Would this mean my quads are weak due to overlenghtening while sitting for a long period of time in my car?
Thank you!
Hey JP,
That is a possibility.
It could also be that you stand with your knees slightly bent in your normal relaxed posture?
Mark
I do indeed stand with my knees slightly bent. Should I lock them?
Hey Jp,
You don’t want to force them to straighten, but more so, find out why they are bending in the first place.
That will be the challenge!
Mark
Hey could you help me please i get low back pain most the time and my knees feel weak my hips lean forward when standing and when i pushed my hips back over my ankles it looks like i have a huge anterior tilt and also my rib flares
Hi Beau,
If your pain is related to your posture, then re-aligning your pelvis over your ankles will help address these said symptoms.
I would check to see if you have a sway back posture as well.
Mark
Hi mark, I posted a long comment on your rotated pelvis and I just want to follow up and is the problem I had along with the rotation. I spent these past few weeks continuing to stretch my hip flexors, hamstrings, shoulder girdle and everything until I came along to this post. That Swiss ball lower back stretch had to be the best feeling I have felt in my life!! Really wish this had been in the front page so I could have found it earlier and not confused it with swayback and hyperlordosis because of the rib flare. But also if my hips were shifted forward while I was constantly stretching my ankle, hammies, glutes etc was I ever really doing anything or was I making it worse? I also played a lot of basketball and weightlifting while in this posture so Is that bad? And also why the hell isn’t this type of posture more widely known about? Nonetheless, thank you so much for everything!!
Hi Luis,
Glad to hear that you like the swiss ball stretch for the lower back. It’s awesome.
If you keep stretching an already stretched out muscle, this could cause more tension in your body. Best thing to do would be strengthen!
Mark
Hi mark…i m confused between three… I hav anterior pelvic tilt with lumbar curve with round upper back..dont know which pattern to choose….please help…thank you in advance
Hey Swapnil,
You can start with any area.
Monitor how your body responds and re-assess from there.
Mark
Hello, Mark
I just want to say that the information that you have on your website is indispensable for anyone wishing to correct their posture. I’ve learned so much from this website since I discovered it last year. I’ve been trying to correct my posture for some time and didn’t even about know about anterior pelvic shift until now. I had been trying correct anterior pelvic tilt but now I think pelvic tilt may actually be posterior pelvic tilt with an anterior shift. If I shared pictures of my posture via an imgur or other image hosting link in the comment section, would you be willing to assess my posture?
Hey Rob,
I will try my best to have a look at them if you would like to share them!
BTW – Posterior pelvic tilt with an anterior shift is called a Sway back posture.
Check out this post: Sway back posture.
Mark
Thanks for the reply Mark! I have provided two pictures for you to look at. I was thinking that swayback might be what I have but not really sure. Thanks again for all the great information!
Hello Mark, I just want to say thank you for all you do and much appreciative of your website posturedirect.com. I have been struggling with posture I would say over 3-4 years. This passed 2 years or so it’s been very bothersome to the point it’s limited me from the gym. I’m sure, like you mentioned on your website, it is due to my flat weak feet, a combination of sitting too much from my old job and now chiropractic school, and possibly poor lifting at the gym (which I am now more aware of lifting with better form). I recently did your anterior pelvic tilt stretches/exercises as well as rotated pelvis exercises. And all I have to say is wow! I see major improvements and have great relief. I would say I am about 70% to 80% back to my normal self. Thank you so so much! With the rotated posture exercises, is that something I would need to repeat multiple times or if I just notice rotation of my hips? Next I am working on fixing my pronated feet, anterior pelvic shift and upper cross syndrome/rounded shoulders. Cheers!
Hi Jerald,
Thank you so much for your comment!
Awesome to hear your improvements with the exercises.
With regards t the rotation exercises, which ones were you referring to?
Mark
Hi Mark, first of all I would like to thank you for dedicating your time to this website and helping others like myself. I am so so grateful I found this! I have been in chronic pain for 7 years now and wasted a lot of money on only treating the symptoms because I have never been given an answer or full explanation as to what was going on with my body. It wasn’t until I found this site that I finally came to understand.
I now know I have multiple posture problems going on starting from my pelvis up to my head. I was wondering if you could help me with where to start? I have an anterior pelvic shift and tilt along with a lateral tilt. At the moment I feel as though my pelvic shift and tilt is causing the most pain. My psoas muscles get really tight and the pain that travels up my body is unbearable at times. Should I focus on each specific postural issue one at a time until I see improvement or can I do as many as I like?
Also any tips on releasing psoas muscles? They are a tricky one to get into lol.
Hi Casey,
Thanks for your comment.
Multiple postural issues can be quite overwhelming. This is quite common!
My best advice to you without actually assessing you in person would be just to start on one area that you think might be driving the others, and see how you go. Once you feel you have achieved as much as you can, move on to the next.
Psoas is quite deep so you will need to get the right angle and depth to release it properly. Any luck with a massage ball?
Mark
Hi, I noticed for the first time how you respond to all the comments and detail a list of adviced exercises. Thanks for providing all this information for us. I have viewed the website and many others to figure out what I can do for my posture which is steadily getting worse and more painful and more comments and more stares. To be honest, I am really scared. And it seems all the treatment options are unattainable to me. I was just shooting this out to see if you might be able to respond to an email with pictures, CT scans x rays, and more info. I have taken alot of notes. I have had successes. I fixed my flat feet. But, Forward head posture. Pectus excavatum. Flared ribs. Rounded shoulders. Thoratic kyphosis. I have to battle it. I just don’t know where to start. Hope you can help.
Hi Chris,
If you don’t mind, perhaps you can share your photos in the comment section so that it might help other people.
Cheers!
Mark
The lumbar stretch is great! I’m always searching for more stretching options for my chiropractic clients. Thanks for this information!
Hi is there any other way I can send you a pic plz I’m desperate, I don’t use media sites
Hi Mark,
I have been working on fixing a rotated pelvis and a flat feet on one side, and after I read this posting, I realized I have an anterior shift as well. (!!) And i think this may explain why I have developed so much front thigh muscles and “fake” calf muscles (meaning I actually don’t have much of them, but they look like they stick out) even though I’m thin.
Though I have the neutral pelvis, do you think I can still work on some of the anterior tilt exercises to balance out my thigh/calf muscles?
And I’ll second the comment below, you are defenitely reading lots of people’s minds and your postings are such hope-giving:’)
Hi there Clare,
Do you have a neutral pelvis in relation to your femurs?
Or are they neutral when you compare the 2 bony land marks in standing?
When you have an anterior pelvic shift, it makes measuring the pelvis position a little bit harder!
Let me know :)
Mark
They are neutral in relation to my femurs. I also have flared ribs:0
Where is most of your weight distributed in your feet?
Front part of my feet, I feel like?
Cool, just what I was thinking.
If you tend to place most of you resting weight on the front part of the foot, you will activate your calves and quadriceps excessively.
This can lead to your symptoms.
I would suggest you work on releasing/stretching the tibialis anterior muscle.
Mark
Hi, can you please help me has this gets me really down. Iv tried my doctor and they say there isn’t anything I can do it’s how I am but I cant just leave it as it upsets me. Iv never been able to show anybody my body as I’m to ashamed. I need to know if it can be straightened but I don’t use Facebook. Is there another way I can send you a pic please
Hey Mark!!!!!!!
Another FANTASTIC post!
It’s like you are mind reading or something! Every post you submit is ME.
Hi there Greg,
Thanks for the awesome comment.
Mark