English: Instagram: @back.to.balance.sedavi Model: @vero.chatri Facebook: @BackToBalanceSedavi Pelvic anteversion is common in most of the population due to weakness in the glutes and abdomen and shortening of the lumbar muscles and hip flexors. This is largely due to our sedentary lifestyle. Therefore, we must focus on stretching the hip flexors and erectors of the back, and strengthening the abdomen and glutes. (1)The first thing we are going to do is learn to move the hip in pelvic anteversion and retroversion. Exercise 1 (2.38) To do this, we lie on the floor face up with our knees bent. We stick the lumbar completely to the floor by squeezing the glutes and abdomen, this would be a pelvic retroversion. For pelvic anteversion, we lift the lumbar muscles off the floor, leaving a space between the floor and the back. It is very important to make these two positions similar since you will have to avoid pelvic anteversion during the exercises. We will do this anteversion and retroversion movement for one minute to acquire body awareness. Once you assimilate this movement you will no longer need to include it in your exercise routine. Exercise 2 This exercise is to strengthen the abdominals and glutes. To do this, we lie face up on the mat with our knees bent and our arms crossed. Now we raise our back, resting on our shoulders as much as we can, squeezing our abdomen and glutes. We must keep our back straight at all times without bending our lower back, thus avoiding pelvic anteversion. If we want to increase the effort of this exercise, we will extend one leg while we raise our back. Exercise 3 We continue with the strengthening of the glutes, abdominals and core. The word Core comes from English and MEANS NUCLEUS, and refers to the muscles and osteo-articular structures of the middle and lower spine, pelvis and hips. To do this, we are going to do a plank. This is the exercise that has proven to be most effective for this purpose. It is up to four times more effective than other exercises. To do this, we lie face down on the mat, supporting our weight on our elbows and the tips of our feet while we interlace our hands. In this position, we tighten our abdomen and glutes as much as we can and maintain the effort for at least 30 seconds the first time. As we progress, we will increase the time. Exercise 4 We are going to stretch the muscles that are cut, which are the hip flexors and the rectus femoris. To do this, we are going to do two exercises. To stretch the hip flexors, we kneel on the mat. We move one of our knees forward and place the hip in pelvic retroversion. Remember that to do this, you must tighten your abdomen and glutes. From this position, we move forward, keeping our back straight without losing the pelvic retroversion, and we will notice a stretch in the groin, which is our objective. The forward knee should never go beyond the tip of our foot to avoid damage. If we want to increase the stretch, we rotate the torso in the direction of the forward knee. We hold this stretch for 30 seconds and then move to the other side. To stretch the rectus femoris, we stand up and find a support that can be a chair, a table, a wall, something firm. We bend one knee and hold the leg by the instep, once again we do a pelvic retroversion, squeezing the glutes and abdomen to straighten the back. From here we extend the hip as much as we can and hold the stretch for at least 30 seconds. We repeat with the other leg. If you do these exercises every day, or at least three times a week, you will start to see results very soon. As with everything, consistency is what will bring about change.