This class is for anyone who wants to reduce the amount of anterior pelvic tilt they have.

No equipment needed.

If you’re someone who’s been told that they have “excessive” anterior pelvic tilt, this class is for you.

Having a lot of anterior pelvic tilt can develop through years of postural habits. If you spend a lot of time in a certain posture or alignment, your nervous system will produce more neural drive to that range because it thinks it’s important to you. So for those who want to reduce their anterior pelvic tilt, we need to teach the nervous system how to produce drive to the opposing side (posterior pelvic tilt).

In this class we work 7 different movements:

1. Spinal Segmentations to warm up the spine and pelvis
2. Quadruped posterior pelvic tilt reps
3. Quadruped posterior pelvic tilt hold isometric
4. Segmental bridges with posterior pelvic tilt bias
5. Segmental bridge base - posterior pelvic tilt hold isometric
6. Standing posterior pelvic tilt reps
7. Standing posterior pelvic tilt hold isometric

We work just 1 round of this. The reason we only work 1 round is because for a lot of people this is an area of weakness, so the amount of stress/force these tissues can handle might be low at first.

After doing this class for around 4-6 weeks consistently, you can progress to doing 2 rounds of everything. I would also recommend progressing your isometric holds from 30 seconds to around 60 seconds. After another 4-6 weeks or so you can progress to doing 3 rounds of this and increasing your isometric holds to around 90 seconds or so.

Another way to progress this class is to increase the intensity. In the class I cue around 30% intensity for all the movements. Now obviously, everyone’s starting point is going to be different so you don’t HAVE to start at 30%. For some people they can start higher and for others they can start lower. It all depends on the individual and their current capacity. But after doing the class consistently you can start to slowly increase the intensity.

To start really improving the anterior pelvic tilt, it takes times…because remember - your nervous system has adapted to this range over a long period of time, so it will require time and consistency to making these changes.

It would be great to target this class 1-3x a week depending on your capacity. The nice thing about this class - it’s only 15min and if you start off at lower intensities you shouldn’t have much of a problem doing it 2-3x a week. This will allow you to get consistent inputs each week and gradually teach your nervous system how to produce neural drive into other ranges of motion.

Throughout your daily life you can also throw in some of those isometric holds in whatever base you like - wether you’re standing, sitting in a chair, laying on the floor, or in quadruped. Feel free to just lightly go into posterior pelvic tilt and just hold there for some time. It doesn’t have to be super intense, remember it’s all about teaching your nervous system how to produce neural drive to the opposing direction.

I hope this helps and you enjoy the class!