8 Min Exercises to Fix Anterior Pelvic Tilt FAST | Relieve Lower Back Pain & Look Taller!
Light Cardio: Start with 2 minutes of light cardio, such as walking in place or marching. This will help warm up your muscles and get your blood flowing.
Stretching (6 minutes):
Child’s Pose: Kneel on the floor, then sit back on your heels and walk your hands forward until you feel a stretch in your lower back and hamstrings. Hold for 30 seconds.
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Child’s Pose
Cat-Cow Pose: Get on your hands and knees, arch your back like a cat, then round your back like a cow. Alternate between these positions for 10-15 repetitions. Opens in a new window www.yogabycandace.com
CatCow Pose
Knee-to-Chest Stretch: Lie on your back and bring one knee to your chest, hugging it tightly. Hold for 30 seconds, then switch legs.
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KneetoChest Stretch
Lower Back Twist: Lie on your back with your knees bent and feet flat on the floor. Lower your knees gently to one side, keeping your shoulders flat on the floor. Hold for 30 seconds, then switch sides. Opens in a new window h-wave.com
Lower Back Twist
Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for 5-10 seconds, then lower your hips back down. Repeat 10 times. Opens in a new window yogajournal.com
Bridge Pose
Cool-down (1 minute):
Take a few deep breaths, focusing on relaxing your body and letting go of any tension.
Additional tips:
If you have severe lower back pain, consult a doctor or physical therapist before starting any new exercise routine.
Don’t push yourself too hard. If you feel pain, stop and rest.
Be consistent with your exercises to see the best results. Aim to do this routine 3-4 times per week.
Remember, this is just a general guideline. You can adjust the time you spend on each exercise based on your own needs and comfort level.