Instagram: @back.to.balance.sedavi Model: @vero.chatri Facebook: @BackToBalanceSedavi Pelvic retroversion is not as common as pelvic anteversion and is caused by weakness in the lumbar muscles and hip flexors, as well as shortening of the hamstrings and abdominal muscles. Therefore, our job will be to strengthen the hip flexors, back erectors, and stretch the abdomen and glutes. Exercise one The first thing we are going to do is learn to move the hip in pelvic anteversion and retroversion. To do this, we lie on the floor face up with our knees bent. We stick the lumbar region completely to the floor by squeezing the glutes and abdomen, this would be a pelvic retroversion. For pelvic anteversion, we lift the lumbar region off the floor, leaving a space between the floor and the back. It is very important to similarize these two postures since we will have to avoid pelvic retroversion during the exercises. We will do this anteversion and retroversion movement for one minute to gain body awareness. Once you assimilate this movement, you will no longer need to include it in your exercise routine. Exercise 2 We are going to stretch the abdominal and intercostal muscles. To do this, we lie face down on the mat, placing our hands at shoulder height and we will raise our torso while we exhale and inhale as we go down. At first, we will not fully stretch our elbows; we will do it gradually as we notice that we are gaining range of motion. At no time should we exceed our limits and hurt ourselves. We will do 15 repetitions of this exercise, and rest for ten seconds face down. Exercise 3 Our objective is to stretch the hamstrings, that is, the muscles of the back of the thigh. To do this, we lie face up on the mat, placing our hips in an antepelvic version, that is, we will increase the curve of the lumbar region, not letting them rest on the floor, always without feeling pain of course, so that our hands fit in the arch of the lumbar region. To do this, we lie down on the mat face up with our legs stretched out, and while maintaining the pelvic anteversion, we flex the hip bringing the knee towards the chest. The hands will hold the leg with the fingers, applying force to the end of the popliteal rhombus to produce a greater stretch of the hamstrings. We maintain this position until we notice that the resistance decreases. Now we stretch the knee as much as we can slowly, until we notice that the hip begins to move. Once here, we put the foot in flex, that is, with the tip towards us as much as we can. Remember to maintain the pelvic anteversion at all times. We maintain the position for fifteen seconds, tensing as much as we can, and do three repetitions with each leg. Exercise four Now we are going to do an exercise to strengthen the hip flexors. To do this, we lie down face up on the mat, flex the knees a little and place the hip in pelvic anteversion. Remember that there must be a space between the lumbar region and the floor. We put our hands under the space between our back and the floor and lift our feet with our knees semi-flexed to approximately 45°. Remember that the lumbar region should not touch the floor during the exercise to maintain pelvic anteversion. We do two sets of ten repetitions. Always without feeling pain, breathing calmly and being aware of what we are doing at all times. Exercise five This exercise is to strengthen the posture. To do this, we stand up and place the hip in pelvic anteversion. And without letting the knees bend, we flex the hip bringing the back forward without feeling pain up to about 90°. We do two sets of daily repetitions. This exercise should not be performed carrying additional weight. Exercise six We continue to strengthen the core muscles. We stand up, hips in pelvic anteversion, hands on the waist, and lower ourselves until we notice that we begin to lose the hip posture. Whenever we do a squat, the knees should not go past the tips of the feet to avoid damage. We will do three sets of ten. To finish, we will stretch the muscles we worked a little by doing the cat-cow pose. 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.