Anterior pelvic tilt positions the pelvis forward, increasing lumbar curve and creating lower back strain. Tight hip flexors, weak glutes, and weak abdominals typically contribute. Extended sitting reinforces this pattern in modern life. Correction addresses the muscle imbalances creating and maintaining the tilt. Get your personalized routine: Start your 14-day free trial Hip Flexor Release Tight hip flexors pull the pelvis into anterior tilt. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. Glute Activation Strong glutes counter hip flexor pull. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. JME 105 Sitting in your chair, create and arch with your spine both by pushing your chest forward and then pushing your chest backward. Core Engagement Abdominal control supports neutral pelvis. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 94 Slowly bend forward and reach your hands toward the floor. Hamstring Awareness Hamstring tension affects pelvic position. JME 161 Sitting in your chair, raise one arm above your head and rotate your upper body in the other direction to feel a gentle stretch in your side body. JME 163 With both arms above your head, rotate your head toward both directions - both left and right. Spinal Support Overall spine mobility supports pelvic positioning. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. Postural Retraining Learn to find neutral pelvis. Stand with slight knee bend. Gentle posterior pelvic tilt awareness. Frequent breaks from sitting. Change takes consistent attention over months. APT Correction Programming simplmobility provides pelvic positioning routines. 2-3 minute sessions address the imbalances creating anterior tilt. Start Your Free Trial