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APT Daily Routine Final

The document outlines a daily routine to correct anterior pelvic tilt by stretching tight muscles and strengthening weak ones. It includes specific exercises such as hip flexor stretches, glute bridges, and postural awareness tips. Results can be expected in 4-6 weeks, with long-term maintenance recommended 2-3 times per week.

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3 views2 pages

APT Daily Routine Final

The document outlines a daily routine to correct anterior pelvic tilt by stretching tight muscles and strengthening weak ones. It includes specific exercises such as hip flexor stretches, glute bridges, and postural awareness tips. Results can be expected in 4-6 weeks, with long-term maintenance recommended 2-3 times per week.

Uploaded by

gyj981037
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Daily Routine to Fix Anterior Pelvic Tilt

How This Routine Works:

- Stretch tight muscles: hip flexors, quads, lower back

- Strengthen weak muscles: glutes, hamstrings, core (abs)

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Daily APT Correction Routine (15-20 mins)

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1. Stretch Tight Muscles (2 rounds)

Do each stretch for 30-45 seconds per side.

- Hip Flexor Stretch (Couch Stretch)

- Kneel with back foot on a wall or bench.

- Push hips forward, squeeze glute of back leg.

- Standing Quad Stretch

- Grab your ankle, pull it to your glute.

- Keep knees together, push hip forward.

- Child's Pose with Side Reach

- Sit back on heels, reach arms forward and slightly to one side.

- Stretches lower back and lats.

2. Strengthen Weak Muscles (2-3 sets)


- Glute Bridges - 15 reps

- Lie on your back, knees bent. Squeeze glutes, lift hips.

- Focus on glutes, not lower back.

- Bird Dogs - 10 reps per side

- On all fours, extend opposite arm and leg.

- Keep core tight and hips level.

- Dead Bug - 10-15 reps

- Lie on back, arms and legs up.

- Lower opposite arm + leg slowly. Keep back flat.

- Side-Lying Leg Raises - 15 reps per side

- Lie on your side, lift top leg up and back slightly.

3. Postural Awareness (All Day)

- Slightly tuck your tailbone while standing.

- Engage glutes and abs lightly.

- Avoid standing with locked knees.

- Use lumbar support while sitting.

Timeline for Results:

- 4-6 weeks: Noticeable improvement in posture.

- 8-12 weeks: Visual height gain, better proportions.

- Long-term: Maintain with 2-3 sessions per week.

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