I am a firm believer of using dynamic stretches before ALL my personal workouts and for about 80% of my client’s workouts. I find it really helps prepare them for their workout and increases long term flexibility. This is nothing new to the sports and training world. Nearly all sports at various levels have some form of dynamic stretching routine prior to practice or competition. This was not always the case and it wasn’t too long ago that static stretching was the only form of flexibility work done during practice. In the 90s when I grew up playing sports, dynamic stretching was unknown. At least this was the case at the jr. high and high school levels where I lived. It was not until 2005 when I went through physical therapy I was taught these series of movements. They called them mobility exercises. Some may call them functional warm-up drills or movements.   

_ Most people have tight quads and many have tight hip flexors. If one or both of these muscles are shortened, anterior pelvic tilt will commonly occur. It is important to have proper length tension relationships between opposing muscle groups to attain adequate posture and function.

In anterior pelvic tilt, the legs will have tight quads and/or hip flexors and lengthened/weak hamstrings and glutes. In the trunk, lower back muscles (erector spinae) will be tight and abdominals (rectus abdominus) will be weak. This affects a wide range of the population due to the amount of time we spend sitting. Though there are many causes of lower back issues, excessive anterior pelvic tilt will often result in lower back problems.

Normal pelvic tilt for men is 3-5° and for women 5-7°. This angle is measured with one point being the posterior superior iliac spine (PSIS) and the other being the anterior superior iliac spine (ASIS). For an accurate assessment of pelvic tilt, please consult with a qualified health or fitness professional.