What is anterior pelvic tilt?
Anterior pelvic tilt (APT) is a condition, common among women and often noticed during pregnancy, in which the pelvis is tilted further down and forward than its normal position. A quick way to check: place your hands on your hips the way you might have once seen your mother do. You should feel the iliac crests, the bony ridges, under your index fingers. Normally, they face forward; with APT, they tilt downward toward the ground. That rotation forces the lower spine into an exaggerated curve, putting extra pressure on the low back, and APT is linked to low back pain and sacroiliac joint pain in particular.
Risk factors include poor posture, a lack of physical activity, prolonged periods of sitting, and genetic disposition. Common signs include a protruding stomach, poor posture with an inward-curving spine, weak glutes and abdominal muscles, and tight muscles through the pelvis and thighs. Physical therapists diagnose APT with a physical exam, a history check, and the Thomas Test, which assesses for shortness or contracture of the hip flexors.
The butterfly stretch, and who it helps
Physical therapy is one of the most common ways to address APT, and the butterfly stretch, sometimes called the seated groin and inner-thigh stretch, is one useful tool. It targets the hips, low back, and inner thighs, and is a go-to for athletes in court sports and running. It's also widely used with pregnant women, since it helps promote flexibility and conditioning in the muscle groups linked to APT, and it's a good option for anyone dealing with tight hips or a groin injury. The stretch helps loosen the inner-thigh adductor muscles while also supporting stability and balance.
How to do the butterfly stretch
Sit on the floor and bring both legs together so the soles of your feet touch. Grab your ankles and settle into a neutral spine position, using your elbows to gently press your knees down and deepen the stretch. Hold for about 20 seconds, then release gently.
How to stretch safely
Avoid bouncing or pressing down forcefully, since that can lead to muscle strains, torn cartilage, or excess pressure on the tendons. You should feel a stretch in the muscles, not pain; if you do feel pain, ease off, since that usually means you're pushing too hard or already have an injury. If you suspect an injury, check in with your physician or physical therapist. Breathe slowly, deeply, and steadily throughout the stretch, it helps manage any discomfort and keeps you calm and focused.