Pelvic Tilt Issue

[billyray]

Hello to all you fellow trainers out there...
I have a client with a distinct pelvic tilt. His hips appear to be tilted from front to back a degree or two, which has caused his glutes to "stick out" a bit more than is usual. While there is no physical pain involved whatsoever, he has asked me if there are any exercises to help lengthen his lumbar musculature. Other than lying pelvic tilt exercises and other such stretching movements to lengthen the lumbar area, does anyone out there have any creative ideas about this one? More deadlifts to help tighten the hamstrings of the rear chain, perhaps? Lisa? Anybody? I admit that this could be a genetic issue, but am uncertain if I want to simply blame the way chromosomes and DNA lined up on the ladder for him. Excepting this issue, this man is in incredible shape. Simply needs to lengthen his lower back musculature for a more level hip alignment. I admit I am flummoxed by this one. Any help is appreciated. Will be busy with other clients throughout this afternoon, but will check back on the site when I get home from the gym tonight. Thanks for your input on this question.

[Steve-O-68]

Anterior pelvic tilt can be caused by tight hip flexors, tight erector spinae, weak abs or weak glutes/hammies.

Lunges can help stretch the hip flexors and bring the glutes up.
Lower back stretches will help losen up the erectors
Hanging leg raises, planks, single leg raises with neutral spine will help with abdominal strength
DLs, RDLs, SLDLs, ATG squats to bring up glutes and hammies.

How is his hip mobility and flexibility?

[Lisa~]

Originally Posted by Steve-O-68

Anterior pelvic tilt can be caused by tight hip flexors, tight erector spinae, weak abs or weak glutes/hammies.

Agreed.

I'd make him do Bulgarian split squat EQIs to stretch the hip flexors, as well as dynamic mobility warmups like front to back leg swings for the same purpose.

I'd work hard on glute-specific strength. Start with rudimentary work like supine bridging progressions and if he's really using his glutes, then move on to King deads and other single-leg glute movements. Finally RDLs, good mornings, and if his squat form is good with no excessive arching in the low back, then the Olympic style squats would be good too. I'd warm up for these movements with X-band walks, fire hydrants and/or other glute activation movements.

But probably the first thing to do is check his core stability. Can he hold a forearm plank for 1-2 mins? A side plank for 1 min? Mike Robertson has a good article on core stability movements and how to progress through them. I'll find that link for you. Make sure to work core stability much more than core flexion, which can so easily be assisted by the hip flexors.

[Lisa~]

Have him do the leg lowering test from this article.
Core Training for Smart Folks

And the exercise progressions from this one.
High Performance Core Training

Review your Magnificent Mobility DVD for appropriate mobility warmup movements, choosing those that activate the glutes and dynamically stretch the hip flexors and quads. Remember that the goal is core stability and hip mobility, as well as hip strengthening.

Let us know how it goes!

[billyray]

My thanks to the two of you for your suggestions and links. Lisa... I had read the first T-Nation link, but had not seen the second which I think might be nore helpful to his specific situation. I will for sure keep you updated on his progress, but do expect it to take several months before appreciable results are apparent. As I said in the original post, this man is ripped and very well developed. His BF% is in the upper single digit range(8-9%). I think that there might be something in the tight hip flexor and erector spinae areas that can be altered with diligence and focused efforts. Thanks again to both of you for your prompt replies to my inquiry. You've been a great help.

[Jimmy Smith]

Originally Posted by Lisa~

Agreed.

I'd make him do Bulgarian split squat EQIs to stretch the hip flexors, as well as dynamic mobility warmups like front to back leg swings for the same purpose.

I'd work hard on glute-specific strength. Start with rudimentary work like supine bridging progressions and if he's really using his glutes, then move on to King deads and other single-leg glute movements. Finally RDLs, good mornings, and if his squat form is good with no excessive arching in the low back, then the Olympic style squats would be good too. I'd warm up for these movements with X-band walks, fire hydrants and/or other glute activation movements.

But probably the first thing to do is check his core stability. Can he hold a forearm plank for 1-2 mins? A side plank for 1 min? Mike Robertson has a good article on core stability movements and how to progress through them. I'll find that link for you. Make sure to work core stability much more than core flexion, which can so easily be assisted by the hip flexors.

Excellent advice Lisa. I'd also look to loosen up his adductors as well as kick in his glute medius. I'm going to be submitting an article to Eric for his newsletter dealing with the glute med and its impact, it's alot more important than people think.

[Lisa~]

Looking forward to your article Jimmy!