Today’s exercise corrects and prevents Forward Head Posture (FHP) and anterior pelvic tilt. This detrimental and often painful posture combo gives an exaggerated S-shape when observed from profile, causing compromised balance and many other problems, including an increased risk of compression fractures.
The FHP And Pelvic Tilt Corrector is a simple but powerful isometric exercise that corrects both FHP and anterior pelvic tilt.
And let me tell you, I was surprised when I tried this exercise! The movement is very subtle, and at first, it looks like you’re not doing much of anything. But when I actually did it, I could really feel “the burn” in my neck, back, and core muscles.
So I can’t wait to share it with you today!
Why: Savers are familiar with FHP, the forward position of the head that is associated with kyphosis (Dowager’s Hump). Anterior pelvic tilt can happen when the head is thrust forward in this awkward way, making the abdominals weak. Weakened abdominals do not hold the lower back in the proper position, allowing it to sag forward (think of a “sway-back”). The pelvis subsequently tilts forward like a tipped bowl.
The Awful Problems Associated With FHP And Anterior Pelvic Tilt
As mentioned earlier, these conditions are not only unsightly; they can also be quite painful. In addition, when your body weight is distributed awkwardly due to spinal misalignment, your vertebrae have to take the weight in all the wrong places. This sets you up for painful compression fractures.
When the compressive load on the spine’s lumbar arch structure is unnaturally increased, the stage is set for disc degeneration and height loss as well.
Anterior Pelvic Tilt results in compromised balance as your body instinctively compromises for the off-center pelvic position. This, of course, offsets your balance severely.
FHP carries a host of health problems as well, including the disruption of necessary communication between the brain, spinal cord, and body. FHP causes balance problems that make you more prone to falling and sustaining a fracture, and sets your cervical vertebrae up for degeneration. Breathing problems, rib dysfunction (which affects breathing), and headaches also go along with FHP.
But these problems are preventable and reversible. Today’s exercise is a perfect example of how you can flatten your back and strengthen key muscle groups that hold your lumbar and thoracic spine in alignment. And it feels amazing!
Here’s how to do it.
How: The FHP And Pelvic Tilt Corrector is done standing up. All you need is a weight, preferably one with a handle. I use a laundry detergent bottle, and it worked great.
Make sure you don’t try this exercise at first with too much weight, so start with a lighter weight and adjust the weight based on your comfort level:
- Stand with feet shoulder-width apart. Keep a slight bend in your knees.
- Pick up the weight (or laundry detergent bottle) and bring it up over your head and behind your shoulder and let it pull your arm downward close to your ear and toward the floor. Your elbow should be pointing at the ceiling.
- Pull your navel in toward your spine and lift your chest slightly. Make sure your chin is tucked-in and your neck aligned with your spine.
- Tuck your pelvis inward slightly (think of the pelvis as a bowl that is tipping behind you instead of in front, as in the anterior tilt).
- Lean back very slightly at the hips (do not lean back by bending your back).
- You will know your lower back is in the right position when you feel your abdominal and core muscles working.
- Hold for 20 seconds, or as long as you comfortably can. Switch arms and repeat.
- Do this exercise up to 3 or 4 times a day to keep your spine in alignment.
- Keep your knees supple; do not lock them.
- Do not try to hold the weight in the middle of your back unless you use a kettle bell or something similar. If you have the weight in your right hand, the weight will hang behind your right shoulder blade.
- When in doubt, go with a lighter weight. A full bottle of detergent might be too much.
This is an excellent exercise to incorporate into your regular routine. I like to follow The FHP And Pelvic Tilt Corrector with The Forward Shoulder Corrector. That way, I am targeting both the upper and lower back to preserve youthful spinal alignment.
In fact, I like to target as many aspects of osteoporosis as possible, because…
Osteoporosis Is A Multifaceted Condition
It’s important to understand that osteoporosis is about more than just bone density. To effectively tackle it, you need to take various approaches and “attack” from as many angles as you can.
My goal is to arm you with as many “weapons” as possible, including nutrition, a positive attitude, and targeted exercise. And the inspiring thing is, these weapons are highly effective. Thousands of Savers have succeeded and come out victorious in their fight against osteoporosis, and so can you.
Exercise Is Vital In The Fight For Younger Bones
The truth is, there is just no way to correct poor posture without exercise. With the Densercise™ Epidensity Training System, you’ll engage in postural, weight-bearing, and resistance exercises (once again, covering all the bases!) that will strengthen your muscles and help you achieve a youthful posture and increase your bone density.
The Weekend Challenges are a great way to add a variety of moves that help you reverse osteoporosis, and they fit in perfectly with Densercise™, which takes just 15 minutes a day, 3 days a week.
It’s time to stand tall and overcome osteoporosis! And with exercises like this one and the ones in Densercise™, you can be victorious.
Have a great weekend!