Many people across the world frequently deal with lower back pain, and still many others deal with a condition known as anterior pelvic tilt. Healthy hips are of the utmost importance for movement efficiency, and postural problems can prove very burdensome. While many can alleviate the pain associated with Anterior Pelvic Tilt when it is a fresh condition, in most cases Anterior Pelvic Tilt is a chronic condition. This will no doubt lead to long-term problems. As we previously mentioned in our Getting Started guide, there are 4 steps to follow to correct Anterior Pelvic Tilt and soothe lower back pain.
1. Identify the root cause
2. Release tight muscles that are causing the tilt
3. Strengthen weak muscles that help correct the tilt
4. Maintain a healthy posture
Foam Rolling is one of the most effective and essential steps in the release process. Sufferers of chronic Anterior Pelvic Tilt will no doubt be familiar with muscle spasms and knots, which can be both burdensome and uncomfortable. These conditions require a deep release, and the Foam Roller is a great tool to help release this tension. A Foam Roller will target the muscle trigger point, applying pressure to release the tension.
In this article we are going to talk about foam roller exercises that can be utilized to target different muscle aches and pains, particularly the muscles associated with Anterior Pelvic Tilt. Releasing the tension in these muscles will no doubt have a tremendously positive effect on correcting Anterior Pelvic Tilt!
Glutes / Piriformis
Gluteal Muscles (posterior) and External Rotators
The treatment shown is for the right leg. Place the roller as depicted above, right under the side at the back of the hip and Glute muscle. Using your left leg and hands, move your body about. Adjust the rotation of your body to pinpoint the areas of tension.
Gluteal Muscles (anterior) and Tensor Fasciae Latae
This treatment is similar to that of the posterior gluteal muscles, but with this exercise your left leg is now placed in front of you right leg. The pressure in this exercise is applied more to the side and front of the hip.
Position the roller between your ribs and pelvis. Slowly roll backwards, just enough to feel the stretch and pressure on the muscles of the lower back. Repeat this on both sides.
You’re going to want to position yourself facing down. Roll from the bottom of the pelvis to above the knee, but do not roll over the knee. Turn your body to the right or left to focus more on the inside or outside of the leg, depending on where the tension lies.
Face down, and position your legs partially spread. Support yourself with your elbows and forearms, and proceed to engage your core and back muscles slightly to ensure your spine remains stabilized. Rest one knee on the floor and the inner thight of the other leg against the top of the foam roller. Slowly rock your hips to the left and right to apply pressure on your adductors.
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Iliotibial Tract (IT Band)
Using your leg to control the amount of pressure, roll the outside of your thigh from just below the hip joint to just above the knee. If this exercise proves to be to painful, apply more weight on your foot to reduce your force against the roller. Be sure not to roll over your knee. To apply more pressure, lift both of your feet and shift your weight to the roller. Maintain posture by placing your hands on the floor. Be advised, this variation is only to be utilized if the pressure of the initial exercise isn’t working.
Foam Roll Every Day!
A Foam Roller is one of the most effective tools possible for yogi’s looking to alleviate lower back pain and Anterior Pelvic Tilt. While this tool usually costs anywhere from $30 to $70, you can pick up this Trigger Point Roller with a bonus training DVD guide for just $44.99!
Once you receive your foam roller, be sure to utilize it every day. Establish a habit (much like brushing your teeth) and after some time of regular, dedicated use you will no doubt be feeling more energetic and sprightly than you have in years! Feel the tension and pressure on your targeted muscles melt away!
Foam Rolling is one of the most effective and essential part of the Release process. In chronic cases most muscles around the affected area will already become spasms and muscle knots that requires deep release – and Foam Roller is the perfect tool to help releasing those knots and spasms as it target that muscle trigger point and apply pressure to release its tension.
In this Foam Roller lower back relieve exercise guide we are going to talk about foam roller exercises that target different muscles that commonly cause Anterior Pelvic Tilt, some of them are not commonly know muscle group but releasing them have tremendous effects on correcting Anterior Pelvic Tilt!