6-Week Anterior Pelvic Tilt Correction Plan

Day 1 - 2025-06-10

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 2 - 2025-06-11

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

 6-Week Anterior Pelvic Tilt Correction Plan

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Day 3 - 2025-06-12

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

 6-Week Anterior Pelvic Tilt Correction Plan

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 4 - 2025-06-13

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

 6-Week Anterior Pelvic Tilt Correction Plan

- Step-Ups (hip drive at top): 2 x 10 per leg

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 5 - 2025-06-14

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 6 - 2025-06-15
 6-Week Anterior Pelvic Tilt Correction Plan

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Day 7 - 2025-06-16

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

 6-Week Anterior Pelvic Tilt Correction Plan

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 8 - 2025-06-17

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

 6-Week Anterior Pelvic Tilt Correction Plan

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Day 9 - 2025-06-18

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

 6-Week Anterior Pelvic Tilt Correction Plan

Day 10 - 2025-06-19

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 11 - 2025-06-20

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

 6-Week Anterior Pelvic Tilt Correction Plan

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 12 - 2025-06-21

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

 6-Week Anterior Pelvic Tilt Correction Plan

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Day 13 - 2025-06-22

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

 6-Week Anterior Pelvic Tilt Correction Plan

- Wall Breathing in 90/90: 3 x 5 full breaths

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 14 - 2025-06-23

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Day 15 - 2025-06-24
 6-Week Anterior Pelvic Tilt Correction Plan

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 16 - 2025-06-25

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

 6-Week Anterior Pelvic Tilt Correction Plan

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 17 - 2025-06-26

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

 6-Week Anterior Pelvic Tilt Correction Plan

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 18 - 2025-06-27

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

 6-Week Anterior Pelvic Tilt Correction Plan

Day 19 - 2025-06-28

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 20 - 2025-06-29

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

 6-Week Anterior Pelvic Tilt Correction Plan

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Day 21 - 2025-06-30

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

 6-Week Anterior Pelvic Tilt Correction Plan

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 22 - 2025-07-01

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

 6-Week Anterior Pelvic Tilt Correction Plan

- Step-Ups (hip drive at top): 2 x 10 per leg

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 23 - 2025-07-02

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 24 - 2025-07-03
 6-Week Anterior Pelvic Tilt Correction Plan

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Day 25 - 2025-07-04

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

 6-Week Anterior Pelvic Tilt Correction Plan

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 26 - 2025-07-05

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

 6-Week Anterior Pelvic Tilt Correction Plan

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Day 27 - 2025-07-06

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

 6-Week Anterior Pelvic Tilt Correction Plan

Day 28 - 2025-07-07

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 29 - 2025-07-08

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

 6-Week Anterior Pelvic Tilt Correction Plan

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 30 - 2025-07-09

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

 6-Week Anterior Pelvic Tilt Correction Plan

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Day 31 - 2025-07-10

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

 6-Week Anterior Pelvic Tilt Correction Plan

- Wall Breathing in 90/90: 3 x 5 full breaths

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 32 - 2025-07-11

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Day 33 - 2025-07-12
 6-Week Anterior Pelvic Tilt Correction Plan

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 34 - 2025-07-13

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

 6-Week Anterior Pelvic Tilt Correction Plan

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 35 - 2025-07-14

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

 6-Week Anterior Pelvic Tilt Correction Plan

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 36 - 2025-07-15

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

 6-Week Anterior Pelvic Tilt Correction Plan

Day 37 - 2025-07-16

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 38 - 2025-07-17

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

 6-Week Anterior Pelvic Tilt Correction Plan

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg

Day 39 - 2025-07-18

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

 6-Week Anterior Pelvic Tilt Correction Plan

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 40 - 2025-07-19

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

 6-Week Anterior Pelvic Tilt Correction Plan

- Step-Ups (hip drive at top): 2 x 10 per leg

Anti-APT Strength Circuit (2x/week):

- Bulgarian Split Squat with slight forward lean: 3 x 6-8 reps per leg

- Goblet Squat with posterior pelvic tilt cue: 3 x 8-10 reps

- Reverse Lunge with glute squeeze: 3 x 6-8 reps per side

- Farmer's Carry with core braced: 3 sets of 20 meters

Day 41 - 2025-07-20

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Core Retraining (Every Other Day):

- Dead Bug: 3 sets of 6-10 reps per side (keep back flat)

- Hollow Hold (knees bent): 3 x 20-40 seconds

- Bird-Dog (slow and controlled): 3 x 6 reps per side

- Wall Breathing in 90/90: 3 x 5 full breaths

Day 42 - 2025-07-21
 6-Week Anterior Pelvic Tilt Correction Plan

Daily Mobility Routine:

- Hip Flexor Stretch (couch stretch): 2 sets x 30 seconds each side

- Kneeling Lunge Stretch with Glute Squeeze: 2 sets x 30 seconds each side

- Child's Pose or Cat-Cow: 1-2 minutes total

- Standing Thoracic Extension over Chair: 1-2 minutes

Postural Habits Training:

- Stand against a wall: flatten lower back and ribs, 2-3x/day for 60 seconds

- Walking cue: "Glutes lead, ribs stacked over pelvis"

- Desk ergonomics: knees below hips, sit on sit bones

- Pelvic tilts in standing/sitting: 2x/day to find neutral

Breathing:

- Diaphragmatic Breathing (supine or 90/90): 3-5 minutes daily

- Cue: Exhale fully, flatten lower back, breathe into belly with ribs down

Glute & Hamstring Activation (3x/week):

- Glute Bridges (banded or elevated): 3 x 10-15 reps

- Romanian Deadlifts (light dumbbells or BW): 3 x 10-12

- Frog Pumps or Clamshells (with band): 2 x 20

- Step-Ups (hip drive at top): 2 x 10 per leg