Does the Anterior Pelvic Tilt Stretch the Hip Flexors?

In an anterior pelvic tilt, you tip the top of your pelvis forward. You can easily feel this movement if you put the palms of your hands on the bony projections on the tops of your hips. If you are standing with a neutral pelvis, your hands should rest flat on the front of your hips, with your fingertips pointing toward the floor. If you stick out your bum, you’ll notice a slight bend or crease in the front of your hips. This is an anterior tilt. Your hip flexors play an essential role in creating an anterior tilt.

  1. Closer Look at the Hip Flexors

    • The hip flexors are actually a group of three muscles: the iliacus and psoas -- which together make up the iliopsoas -- and the rectus femoris. All three of these muscles connect the hip to the thigh. When they contract, they bring your thighs and stomach closer together. You use these muscles when you lift your leg to walk up a set of stairs or when you do situps.

    Anterior Tilts and the Hip Flexors

    • When you anteriorially tilt your pelvis, you bring your thigh and stomach closer together -- the same action accomplished when you contract your hip flexors. This type of pelvic tilt shortens the hip flexors and causes you to arch your back. To stretch the hip flexors, you actually need to do a posterior pelvic tilt.

    Posterior Tilts and the Hip Flexors

    • When you do a posterior tilt, you move the top of your pelvis backward. Stand with the palms of your hands on the bony protrusions on the tops of your hips, with your fingers pointing down your thighs. As you posteriorally tilt your pelvis, the palms of your hands will move backward and your fingertips will point slightly forward. This type of tilt stretches your hip flexors and reduces the natural curve in your lower back.

    Effects of Tight Hip Flexors

    • Most people tend to spend a good deal of time sitting down. When you are in a seated position, you shorten your hip flexors. Chronically shortened hip flexors make it difficult to achieve your ideal pelvic alignment when you are standing. The position that feels most natural will be an anterior pelvic tilt. Over time, this can lead to injury and/or arthritis in your lower back. Stretching your hip flexors daily -- with stretches that incorporate a posterior pelvic tilt -- can lengthen the muscles and help reduce your risk for injury.