Anterior pelvic tilt or ATP "could be due to a number of reasons such as increased erector spinae and hip flexor strength relative to gluteal and abdominal strength."
Your main goal based on your question is to fix your excessive anterior pelvic tilt.
To accomplish this you must address basic principals in the specified order.
- Corrective Exercise
The most important factor to address is proper posture.
This article describes a way to have correct posture just using your body:
It is called the bracing sequence; To simplify the sequence I just think about it this way "the butt sets the posture but you cant walk with your but squeezed" so:
- Squeeze the butt as hard as you can
- Get you abs tight
- Release the butt
- Show your chest
First master the original bracing sequence and then simplify it.
Obviously, simply doing this once will not fix your posture. You must make it a habit.
Once you understand proper posture you can work on fixing muscle imbalances.
To mobilize correctly we must first address
- Joint mechanics
- Sliding surfaces
We have to put the joints in a correct position before we work the tissues(muscle)
We must first fix the
**Hips** (if you are double jointed, seek professional advice. for now skip this and work on sliding surfaces)
*I know this is very general but there are many more mobility videos on Kelly Starret's youtube channel https://www.youtube.com/user/sanfranciscocrossfit/videos*
When a muscle gets tight it makes the opposing muscle weak.
Once you set the hips in their proper position your hip flexors should be less tight.
You can continue to work on them by addressing both the hip flexors and glutes.
Do not crunch.
To crunch or not to crunch is very controversial. One scare tactic is the limited flexion cycles of the spine. You can decide for yourself.
But to fix your ATP we must focus on exercises that give you a big ROI and the crunch is not one.
"If you're in excessive APT, strengthen the hell out of PPT."
Once you have correct posture and have fixed your muscle imbalances you can begin to focus on reinforcing proper movment.
Alot are described on this article on the second page.
I personally like the hip trust.
I suggest you go and read more of Kelly Starrets and Bret Contreras work.
I had writen this for myself a while back and thought it could help you.