1. Allie Abraham,

2.  Occurs on the sagittal plane  Anterior rotation of the pelvis  Often paired with excessive lordosis of the lumbar spine  Hip flexors shorten while extensors lengthen

4.  Hip Flexors  Iliopsoas  Rectus femoris  Hip Extensors  Gluteus Maximus  Posterior Compartment of thigh  Erector Spinae  Obliques  Rectus Abdominus

5.  Disruption of natural biomechanics (kinetic chain)  Tightness in flexors and lumbar spine causes pain, inflammation, and tenderness  Worsening of condition, pelvis compensates for low range of motion in the hips

6.  Improper posture  Excessive abdominal training in adolescents (stress on iliopsoas)  Time spent sitting down

7.  120 healthy subjects analyzed (65 males, 55 females)  Mean age of 23.8(2.1) years.  85% of males and 75% of females APT  6% of males and 7% of females PPT  9% of males and 18% of females neutral  Seated desk jobs

8.  It has been suggested that APT can create repetitive impingement of the vertebral facets in the lumbar spine which can then result in lower back pain in runners and cyclists.

9.  The hamstrings originate on the Ischial Tuberosities  Microtrauma of the hamstring muscles and increased likelihood of hamstring tears.

10.  Anterior pelvic tilt shifts the weight of the body forward  Prolonged tension in postural muscles can generate pain between the shoulder blades, in the thoracic and lower cervical spine.

11.  Common symptoms of an anterior pelvic tilt include:  Low back pain  Groin pain  Stiffness in the morning or after activity  Tightness in the muscles in the low back and groin region

12.  Modified Thomas Test   Overhead Squat Assessment   Pelvic Tilt Test

13.  Pain free while working out and every day functioning  Postural Improvement  Knowing how to properly align pelvis during exercise

14.  Pelvis tilts forward below back level increasing curve in lumbar spine Strengthen: abdominals/oblique’s, glutes & hamstrings, Stretch: back and hip flexors

15.  Warm up: 10 min. – low intensity  multiple stretches for different muscles with various minor moving exercises  Work out: 15 min. – moderate/high intensity  various exercises using more lower back strength  Strengthening Oblique's  Cool down: 5 min. – low intensity  post stretching

20. Lower Abdominal Raises (until back arches)

23. PEAK PERFORMACNE!!!

24.  Only 5 minutes  Bringing HR back to normal  Same stretches in warm up: hip flexor, child’s pose, trunk rotation Hydration & post-workout meal