Exercise and Stretch Program Videos to Correct Postural and Muscular Imbalances

Links to exercise programs of stretches and exercises to correct an anterior tilted pelvis

Beginner stretches and exercises to correct the postural imbalance causing an anterior tilted pelvis

Intermediate stretches and exercises for correction of the muscular imbalance causing an anterior tilted pelvis

Iliacus and Psoas Muscles

The deep hip flexor muscles are on the front of the body and attach to the lower area of the lumbar spine and top part of the pelvis and extend down and forward to the top of the thigh bone. When these muscles are too tight they pull the lower back and top of the pelvis forward causing the anterior tilt. Stretches and exercises must be done to relax and loosen these muscles.

Gluteus Maximus

The Gluteus Maximus, known also as just the glute, is on the back of the body and attach along the entire rear portion of the pelvis. When this muscle is under active and loose it allows the pelvis to tilt forward. Exercises must be done strengthen this muscle to pull the pelvis back and correct the anterior tilt.

Links to stretch and exercise videos to correct the muscular imbalances causing rolled over shoulders

Beginner stretches and exercise to correct the postural imbalance

Intermediate stretches and exercises for the correction of the muscular imbalances

Pectoralis Minor

This muscle which lies beneath the larger Pec Major attaches to the front of the shoulder blade to the front of the rib cage. When this muscle is tight it will pull the shoulders forward. Stretching is needed to allow the shoulder blade to move back into place.

Pectoralis Major

This muscle is attached from the collar bone and sternum to the upper humerus. Not so much a culprit like the Pec Minor, this muscle when overactive will pull the shoulders forward. Stretching will be needed.

The Trapezius and Latissimus Dorsi Muscle Groups

The Trapezius attaches along the spine and over and from behind to the shoulder blades. When the Trapezius is under active and weak it will allow the shoulder blades to pull forward. To correct rolled over shoulders exercises must be done to strengthen this muscle. The Latissimus Dorsi, though located on the back of the body can cause rolled forward shoulders when tight and overactive. Note in the image to the left that it attaches from along the spine to the FRONT of the upper humerus. Stretches must be done to loosen an overactive Latissimus Dorsi to allow it to let the shoulders move back in place. Exercises that use a pulling motion should always be done with strict form, shoulders down and shoulder blades back to allow the Trapezius muscles to get stronger while at the same time not letting the Latissimus Dorsi muscles get out of balance and pull the shoulder blades forward.