STUCK

A pelvic stuck in anterior pelvic tilt can cause the lower belly to pooch out. But reversing it can help improve its appearance. But in order to reverse it, we can't just look at the pelvis itself. You see the posture is a two-way street. You have influences coming from the bottom and also the top. Typically, when the pelvis moves forward into anterior pelvic tilt, that creates a situation where your center of gravity is going forward. See, the body is very concerned of keeping an even center of gravity going down the midline of the body, and it reorganizes its spine curves to accomplish that. So that way it feels relatively balanced and safe. When the pelvis goes into a lot of anterior pelvic tilt, the body senses its balance. It has to move something back, relatively speaking. So typically, we see these rounded forward shoulders, and a sternum depresses, but this actually exaggerates the lower belly pooch even more. So, the solution is two things. First, allow the pelvis to rotate back, but then also address what's going on influencing the lower body position as well. We want to help open up the front side of the body and the rib cage so that way it can be in a more elevated position. A simple way to address your pelvis position is in a 90/90 position, dragging your heels down to the back of a chair. Doing this will engage your hamstrings, back of the thighs, and it'll flatten out your lower back against the ground while lifting your tailbone slightly up. Hold this position for two sets of 10 slow diaphragmatic breaths. But to open up the chest position, I like this press-up activity where you're starting with your elbows out by the level of your shoulders, and you're pressing through the base of your index finger and inner elbow to gently push you up into a end range, forcing it. You're not forcing it. Keep very gentle pressure through the ground. Keep your neck in a neutral position and just breathe through this slow, diaphragmatic breaths. Upon every subsequent go up 1 to 2 inches, not any more than that. Again, don't force it. And when you inhale, you'll feel your chest open up, that's the goal. Once you can't go pressing a three out of 10, stop, go down, reset, to go up next time. You'll be able to go up a little bit higher next time. Both of these, you should stand up and notice a visual difference.