Lifters and other athletes face this challenge every other day. If you do not know anything about anterior pelvic tilt (APT), you can get traumatized as you watch your hip bone and ribs protrude while the back area tightens in an abnormal way. Sitting a lot, whether you exercise often or not, can also be another cause of this condition. Bearing the effects of APT as an athlete is difficult. Some of the symptoms include:
· Painful hip bone
· Painful back
· Limping
· Bad posture
It is possible to improve APT, though it might take some time. You have to understand which exercises promote recovery and the best way to perform them. Here are four of the best.
Bridges
If you have a problem with the hip area, the most common workouts are bridges. Apart from the hip area, they also improve your glutes and hamstring muscles. The best thing is that you do not need any workout equipment to perform them. You just need a yoga mat, which is easy to get, for back support.
While lying on your back with your arms parallel to your body, bring your knees as high as possible with your feet on the ground. Then raise the buttocks and hip areas up and hold in position for a few seconds before lowering back down. Repeat a couple of times.
Squats
Athletes use squats to improve the APT effect and also as a way to exercise the lower body. For better performance of squats, enhancement supplements from reliable sellers like the Steroids Evolution website can be used. When doing any squats, the key to success is consistency. As the pelvic area heals, you can gradually add some weight.
Squats are done starting with the legs apart. Bring the whole body as low as possible then raise it slowly. If you are adding weights, then you can choose either the high or bar squats depending on how comfortable you are during your APT improvement therapy.
Half-Knee Hip Flexor Stretch
If APT is causing a lot of pain, the best thing is to start with some mild stretching. This one is just perfect because you can control how far the stretch will be depending on the pain. According to fitness experts, doing this stretch is easy for both starters and experienced people.
With one knee on the ground and the other stepped in front, you can stretch the hip area in any direction that you desire. Use your hands to support the hip area for better stretches.
Pelvic Tilt
This exercise is similar to bridges, but instead of raising the hip area, you tilt it in circular motions. The intensity of the tilts depends on the effect of the ATP. When an injury has occurred, you will need to start small to avoid further damage. As it heals, keep adding the intensity and also consistency to warrant full recovery.
Dealing with APT can be a painful journey. Lifters and athletes are not in a position to actively engage in their regular activities until there is a full recovery. But with the above exercises, you will recover with time.
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