Anterior Pelvic Tilt: A Hockey Epidemic | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Anterior Pelvic Tilt: A Hockey Epidemic

March 28, 2013 | Chris Costa

Must See Hockey Videos

Hockey players are some of the best athletes in the world. During a shift, they must simultaneously use their power, strength, endurance and coordination. But because of the nature of skating, most hockey players suffer from anterior pelvic tilt. The condition has reached epidemic proportions.

Anterior pelvic tilt is caused by the flexed-hip position of skating, sitting on the bench or sitting in class. The hip flexors tighten and overdevelop, resulting in a forward pelvic tilt. (Watch Thomas Vanek strengthen his hip flexors.)

The problem can be easily addressed; however, it often goes unnoticed and untreated. In the early stages, it doesn't cause much discomfort and most players ignore it, because they believe complaining about it will make them seem "soft." But anterior pelvic tilt can lead to performance issues and debilitating injuries.

Anterior pelvic tilt alters the natural skating range of motion, placing greater stress on the hip flexors, groin and piriformis. Also, the glutes, hamstrings and quads may weaken, increasing the risk of a muscle pull or tear that can keep a player off the ice for four to six weeks. (Do this exercise to reduce anterior pelvic tilt.)

Fortunately, the problem is fairly easy to fix if you are proactive. You must regularly release tight muscles, especially your hip flexors, and strengthen your low back, quads and glutes to bring the hips into a posterior position.

If you play hockey, start correcting your anterior pelvic tilt as soon as possible. Perform the Glute Bridge exercise at the beginning of every workout. It strengthens your backside while stretching tight muscles on the front of your hips.

Glute Bridge

  • Lie with your back on ground, knees at 90 degrees and heels on the ground
  • Place your arms out to your sides with your palms facing the ceiling to form a "T" with your upper body
  • Raise your hips toward the ceiling into a bridge position
  • Only your feet and shoulder blades should be touching the ground
  • Hold for three seconds, keeping a straight line from your knees to your shoulders

Sets/Reps: 3-5x8-10

Chris Costa
- Chris Costa has participated in athletics as a coach, player and official for 22 years. He specializes in hockey training, both on and off the...
Chris Costa
- Chris Costa has participated in athletics as a coach, player and official for 22 years. He specializes in hockey training, both on and off the...
More Cool Stuff You'll Like

3 Key Hamstring Stretches for Athletes

Hamstring Strength and Flexibility Series

Why Athletes Should Practice Yoga

How to Train With a Hamstring Injury

4 Goals and 23 Movements for an Effective Athletic Warm-Up

The Importance of Recovery Workouts

Olympic-Style Hamstring Hold for T&F

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Study Reveals the 2 Best Hamstring Exercises

Why You Shouldn't Stretch 24 Hours Before a Game

Green Bay Packers Discover Football's Fountain of Youth

Exercise of the Week: Glute Ham Raise

Are Tight Hips Slowing You Down?

Increase Your Flexibility Without Stretching

Dig Like a Pro: Exercises for Volleyball Mobility

Patrick Peterson's Yoga Workout

Find Your Effective Pregame Basketball Warm-Up

Mobility Training for Hockey Goalies

A Tight Back May Hurt Your Performance and Health

12 Dynamic Stretches Football Players Must Do

The Most Important Muscle You've Never Heard Of

Pre-Workout Warm-Up Steps You Can't Afford to Skip

The Best Stretching Exercise for You

Dynamic Warm-Up Exercises Done the Right Way

How Baseball Players Can Prevent Hamstring Injuries

6 Thoracic Spine Exercises to Improve Mobility

Fundamentals of a Pre-Workout Warm-Up

Prevent Hamstring Injuries With 3 Mobility Drills

You're Doing It Wrong: The Warm-Up

4 Bodyweight Exercises to Strengthen Hamstrings

Add Warrior Poses to Your In-Season Training

How to Fix 4 Common Tight Areas in Your Body

The Best Hamstring Exercises for Track Athletes

3 Yoga Twists to Keep You on the Field and Improve Your Game

Balance Exercises That Are Game-Changers

Protect Your Hamstrings From Injury

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Best Exercises for Improving Joint Mobility

Pro Secrets, Revealed: The Perfect Workout Warm-Up

Reducing Tight Hamstrings without Stretching for Hockey Players

Must-Have Additions to Your Baseball Stretching Routine

Why Football Players Must Perform Movement Preparation Warm-Ups

Hamstring Injury Know-How

Improve Your Back and Core Flexibility With a Physioball

Animal Flow Scorpion Reach for Injury Prevention

Male Soccer Players More Prone to Hamstring Strains

3 Tips To Make Your Stretching Routine More Effective

Pre-Match Warm-Ups that Will Improve Your Tennis Game

3 Exercises That Fix Common Baseball Hip Mobility Issues

Go the Distance With This Baseball Yoga Warm-Up

Why and When You Need to Change Your Pre-Game Warm-Up Routine

3 Causes of Recurring Hamstring Injuries

These 9 Exercises Will Improve Your Hip Mobility

Flexibility Isn't the Problem With Your Hamstrings

Flexibility for Cross Country From the Ground Up

Stay Pain-Free With These Advanced Stretches

Increase Hamstring Strength to Prevent ACL Injuries

Improve Your Balance with Stability Ball Exercises