Posterior pelvic tilt tucks the pelvis under, flattening the natural lumbar curve. Tight hamstrings, weak hip flexors, and habitual slouching contribute. This pattern creates different problems than anterior tilt, including reduced shock absorption and altered gait. Correction requires addressing the specific muscle patterns creating posterior tilt. Get your personalized routine: Start your 14-day free trial Hamstring Release Tight hamstrings pull the pelvis into posterior tilt. 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. Hip Mobility Hip flexor function supports pelvic position. 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. Lumbar Extension Restore natural lumbar curve. JME 94 Slowly bend forward and reach your hands toward the floor. 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. Glute Balance Glute function affects pelvic position. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. 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. Core Support Core control enables 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 105 Sitting in your chair, create and arch with your spine both by pushing your chest forward and then pushing your chest backward. Awareness and Correction Learn to find neutral pelvis. Avoid slouched sitting. Stand tall without tucking. Mirror feedback helps awareness. Consistent practice creates lasting change. PPT Correction Programming simplmobility provides pelvic balance routines. 2-3 minute sessions address posterior tilt patterns. Start Your Free Trial