Diagnosing and Correcting Anterior Pelvic Tilt (APT)

I wrote this article for distribution at Experience Fitness, the Seattle-based gym that I conduct personal training at. I figured I’d share it with my readers as well, since there’s some good information in there for everyone.

Anterior Pelvic Tilt (APT) is a serious ailment that affects nearly everyone with a desk job. We spend all day sitting in an uncomfortable chair, slouched forward with our head posture out in front of our shoulders, and we do this for hours! We then go to the gym and hit the treadmill and do a few arm curls and call it a wash.

No! Jogging for 20 minutes can’t prevent or eliminate these structural changes that happen to your body when you use poor posture while sitting down:

Anterior Pelvic Tilt
APT vs. Neutral Pelvis

What are the symptoms of APT?

  • “Fallen arches” in the feet
  • Excessive extension in the cervical (neck) area
  • Forward head posture
  • Lower back pain

Before you head off to a chiropractor or swallow more ibuprofen, you should take a good hard look in the mirror and see if you suffer from some form of excessive APT. Chances are pretty good that you do. How can you correct APT in the gym?

  • Legs/Core: Dumbbell lunges with a long stride (can add a twist if desired, too)
  • Abs: Front and side planks
  • Glutes: Glute bridges

Try these exercises to help correct your APT and to get your posture back where it needs to be. While slouching is the nature of desk work, try to get up from your chair once per hour for 5 minutes and do some unweighted lunges. Move around! You’ll notice the major differences in just a few weeks.

One thought on “Diagnosing and Correcting Anterior Pelvic Tilt (APT)

  1. hello Kyle. Is X-ray a criteria for APT diagnosis? My doctor told me to diagnose APT, X-ray is a must.

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