Reduce Hip Pain by Correcting Anterior or Posterior Pelvic Tilt

Inactivity and prolonged sitting can lead to weak, deconditioned muscles that fail to hold your pelvis in the proper angle. Without adequate exercise and physical activity, the leg muscles, gluteal muscles, abdominals and erector spinae muscles become inactive. This allows the pelvis to "fall" forwards or backwards as it rests on your hip joints, resulting in anterior pelvic tilt or posterior pelvic tilt. This plants the seed for hip pain and lower back pain, as the biomechanics of the hip joints and vertebral joints are altered causing abnormal weight distribution on the joint surfaces. This leads to accelerated wear and tear-- osteoarthritis in the hips, and degenerative joint disease in the lumbar spine with increased susceptibility to disc herniations and spinal stenosis. If you have anterior or posterior pelvic tilt, these exercises and stretches can correct them and guard you against hip and spine degeneration.

3 Best Stretches to Help Fix Anterior Pelvic Tilt

In this video, Rick wanted to go through the 3 Best Stretches to Help Fix Anterior Pelvic Tilt. He also explains what anterior pelvic tilt is.

Top 3 Exercises For Herniated Discs

Chad Madden, owner of Maden Physical Therapy, demonstrates the top 3 exercises for herniated discs and sciatica.

Flexibility Exercises

Original article here:http://indianahandtoshoulder.com/therapy_flexibility.html
 This exercise program is designed to reduce the aches and pains associated with the stresses of job tasks and everyday activities.
The exercises are very simple to perform and will take approximately 5 minutes to complete.

Exercise Instructions

These Flexibility Exercises should be performed at the beginning of each work day. Additionally, it is strongly recommended that the exercises be performed following breaks. Perform each exercise slowly and smoothly, hold for five seconds, then relax. Repeat each exercise five times.
Each exercise should be done to the point of feeling a comfortable stretching sensation.
Breathe normally while performing the exercises; do not hold your breath.

Neck Stretches

Neck stretches
Bend to Right Side
Bend Forward
Bend to Left Side

 

Shoulder Exercises

Shoulder exercises
Shoulders Up
Shoulders Back
Arms Up
Stretch Arms Back

 

 

 

Arm Stretches

arm stretches
Stretch Opposite Shoulder
Stretch Arms Back and Down

 

 

Wrist Stretches

wrist stretches
Stretch Wrist Back with the Elbow Straight
Stretch Wrist Down with the Elbow Straight

 

 

 

Thumb Stretches

thumb stretches
Straighten Out Thumb
Bend Thumb Across Palm and Wrist Sideways

 

 

Finger Stretches

finger stretches
Make a Fist
Straighten Fingers
Form a Fist, Raise Back Knuckles
Straighten Fingers
Spread Fingers Apart and Together
Push Back Knuckle and Bend Finger Down


Smaller: Exercise Program Modified From:
Dr. Colt Murphy, Exercise Physiologist, Johnson & Johnson
Dr. Lutz, Corporate Medical Director, Ethicon
Department of Engineering, Department of Health & Safety, Ethicon