• Pelvic tilt forward or hollow back due to a shortening of the hip flexor muscles, as well as a weakening of the abdominal muscles and gluteus maximus.
• Pelvic tilt to the side due to a weakening of the gluteus medius and minimus.

Most pain in joints is caused by muscular imbalances. Regular training can eliminate this pain. On the one hand, the global (external) muscles should be strengthened, and on the other hand, the local (internal) muscles should be strengthened. The latter is mainly strengthened by coordination training, which are for example balance exercises - exercises on the busoball, wobble board and co.

Balance training

You can correct a muscular imbalance by strengthening the phasic muscles and stretching the tense, tonic muscles. Here are a few exercises to strengthen the weakened muscle areas.

Thoracic spine straightening & shoulder blade centering

Back Stretch BWS - "Kraxn".
Sit on the edge of a chair or bench and bend forward slightly. Place your hands on your temples. Now curl up in the spine area and slowly curl up again. It is important that the lumbar spine remains round. Tighten your abdomen during the exercise.

Trapezius muscle lower and middle part - rowing exercise

You can do this exercise on the machine or on the cable pulley. It is important to keep your elbows at the same height as your shoulders and your abdomen tense during the exercise. Throughout the exercise, make sure you pull your shoulders back and down and contract your shoulder blades.

Saw Muscle - Push-up+

The starting position is the push-up position. Now actively push yourself up a bit again. Your arms will remain extended the whole time. To strengthen the exercise you can rotate your hands outward so that your fingers are no longer straight.

Prevent pelvic tilt forward (hollow back)

Gluteus maximus - pelvic lift

Starting position: supine, legs bent, heels actively pressing into the floor.

Cross your arms in front of your chest and actively push your pelvis up. Hold this position briefly at the highest point and lower the pelvis again, but do not completely lower it.

Abdominal muscles - Crunch

When doing a crunch, it is important to actively press your heels into the floor and round your pelvis. A crunch should be done in a curling motion and not with your back straight.

Pelvic tilt sideways

Gluteus minimus & Medius - Abduction

This is the muscle you train with all abduction movements, whether on a machine, cable pulley or without weight. It is important that when you extend your leg, your hips do not move out and remain in a neutral position.

Muscular imbalances are becoming more common in our society. In particular, a sedentary lifestyle promotes them. Now you know how to compensate for them. We wish you good luck with your training!