Been doing these stretches for a couple months, and 90% of my pain is gone. Nothing else was working for me until I came across this. Thank you, honestly.
No problem, and thanks will do. You should make a follow along video for this, I think people might really appreciate that. I remember in the beginning I had trouble consistently following this because I had to do it myself after watching. I think a follow along video would have been easier. But anyway keep making quality content like this, thanks again.
Great video! 1:15 pressup for 10 sets in one minute 2:08 supine one-leg knee extension 10 reps each leg Superset: 3:35 leg raises for 10 reps 4:30 prisoner hip hinge for 10 reps Finally: 5:39 prisoner squat for 10 reps
I am coming to the end of 6 weeks of doing this routine daily, I've taken it and turned it into an hour of strength training in these areas using variations of the active stretches provided, as well as some glute bridges and clamshells. At the beginning, I was finally able to become aware that I have been hinging at the MIDDLE OF MY SPINE due to a frozen lumbar / hamstring connection and my glutes were nowhere to be seen. Now, I am starting to look and move like a human being and this routine coupled with a change of diet have actually given me some muscle definition which is really surprising. The 1-leg knee extensions make my body SHAKE and I can feel everything waking up each time I do it. Gonna keep doing this for a good while, as I feel I am correcting about 15 years of incorrect posture / muscle development. THANK YOU!!!
This is the most positive, warm comment section I've ever seen. Great video, and it looks like your style attracts the right sort of people. Keep it up, man!
I've experienced noticeable improvement already after just a couple of sessions today. For years, I used to have to crack my spine and do stretches every hour just to gain short-term relief. Thank you very much!
I am a very physically fit tennis player and cyclist, but have been grappling with various lower back issues since my early thirties. I am now 44. I have had hundreds of Chiropractic adjustments which have definitely helped me a lot over the years, but... I always have to go back! The rigors of hard court tennis invariably take their toll on my lower back. Over the last year, my SI joints have been taking such a beating that they were getting strained, and sometimes full-on sprained, on a weekly basis. Though I looked fit, I often felt old and decrepit! I'd go from feeling like "super man" to "old man" in the span of a week, and the cycle keep repeating itself. I seriously wondered if my back could handle playing tennis any more. Finally, one body worker told me that I have an insufficient curve in my lower back, and as a result, I'm not fully able to access power from my lower half. He also introduced me to the words "lardosis" and "lardotic curve", and instructed me to do cobras, stand up straight, and lift my sternum - all good stuff, but I knew there was more that could be done. Armed with this new knowledge, I got to work on Google and soon learned that I had posterior pelvic tilt resulting in sleepy glute syndrome, very tight hamstrings, and short abdominals; and that I had been doing many core exercise over the years that were actually exacerbating the tilt. Eric, I've been doing this routine religiously for 6 weeks now, and the results have been absolutely incredible! I'm playing tennis for hours on end, day after day - sometime twice a day - and feeling great afterwards! My speed and athleticism has increased substantially! So has my climbing capability and sustained power output on the bike. Now it's my glutes that are absorbing all of the impact and torque, rather than my SI joints. Over the weeks I've turned this routine into a 30+ minute workout incorporating various forms of bridges, side-planks, and multiple sets of squats. In all sincerity, this knowledge and routine has changed my life. Not a day goes by where I don't thank you!
Sangeet Khalsa This is incredible. Thank you for your comment. I’m starting these tomorrow and really looking forward to having the turn around and relief you did. 😊🙏🏽❤️
@@ibrahimlawal9120 hey. Thank you for your question. I am afraid to say this but there is some truth to it..... I haven’t had time..... I definitely could find a little time somewhere in my day but I’m not really good at finding time for myself at the moment. Kind of feel guilty for it but I’m turn I have noticed my back is progressively getting worse again. Most of my work (health care) requires a lot of walking and standing etc and I know I’m over compensating using muscles that I shouldn’t be using. I have made myself a promise to start these moves everyday as of tomorrow. Thank you for asking. Will fill you in soon 🙂🙏🏽
I have ppt and back pain, I’m only 19 and want to finally have good posture, gonna do these for 2 weeks everyday and update here after Update after 9 days: WOW okay I wasn’t expecting to see such a difference, I took before and after photos of my posture and wow my tilt has gotten so much better, I’m standing up so much straighter. thank you for these!!
Thank you for these PDF instructions and video for posterior tilt. My posture has always been prone to posterior tilt but I have never know of it. Learning of it I realize I think it is 90% the cause of most of my physical issues. I have never been an athletic person but I have trained in Traditional Aikido consistently since 1987 with a few years off to due to moving with no access to a Dojo and to care for my aging parents. Fortunately since 2007 my daughter, who trained with me, moved here and we started teaching Aikido once a week. She is a San Dan. I was awarded a Ni Dan for my persistence in the Art. She instructs and I assist. I was always able to pounce back from the times I had to be absent. However these last 2 years of COVID-19 have about destroyed my physical well being because of not getting out and pursuing my interests in sewing which is basically sitting and standing. My sitting has mostly been slouched in a rickety office chair or on the couch. My posterior tilt is so severe now I can barely lean over the kitchen sink to wash dishes or climb stairs or even walk without feeling like I stumble all over the place. I also found out that I have osteoporosis. I am 73 and feel that finding info about posterior tilt helped me understand what is going on with my body. I have found several programs for PT exercises but I feel yours are such that, me being a senior, will get me started back as most of the others involve rolling on a ball that I don't think I could do at this time. I will do my best to get back to you about my progress. Thank you again!
Do you mind if I ask how it went. I've been sick and sitting for ten yrs but I have been fit and weight training since christmas. I felt imbalanced and outta whack. I'm waiting to see a physio bit I think I figured it out. It's this which in turn causes one leg to be tighter/shorter and my buttocks hollow and one shoulder dropped and in pain but as soon as I realised it's this I've see a difference in my posture. Is it easy to fix? I'm 41. Can it be fixed. Hope your well.
Great video and also salute to whoever made the music for your intro jingle. Watching this while bed bound after another herniation and vowing this will be the last.
there is so much content about Anterior Pelvic Tilt hitting the algorithm but for some reason I've not seen ant Posterior Tilt content! Thankfully the Anterior stuff came up because I wouldn't even know I had an issue with it in the first place. I have pretty piss poor posture which I think stems from the posterior tilt. I think I'll try these exercises out and do a posture progress video 😅
This is very helpful and much appreciated, thanks a lot!! Let's say I have more time than 6 minutes, which exercises would you recommend that I do more of? Also, would it make sense to do the routine twice a day, once in the morning and once in the evening? Thanks again!!
@@PrecisionMovementCoach Hi Eric, thanks a lot for your reply! I have actually just completed the first routine and am definitely noticing how my lower back needs to work for this, I believe this is probably my biggest weak spot in all of them. I will do the routine twice daily from now on and if this actually helps with the issue I have been dealing for over four years (chronic pelvic pain syndrome) I will owe you so much my friend. Greetings from Switzerland and take care!
Ive always been in a slight anterior pelvic tilt, which I prefer. Once i unintentionally slipped into a posterior pelvic tilt (probably from trying new exercises), and it caused a cascade of issues including foot pain that's been ongoing for a month. Posture is no joke! Hoping this helps
It is the best Hamstring stretch I've ever come across. Thanks ! ❤️ Can you make a video with active stretch for whole body ? I feel like active stretches are much better than passive ones.
I was born with PPT severe, I walked on my toes for 28 years because my heels couldn't touch ground. While sitting or laying my knees had to remain fully bent, and my toes were always straight toward forward never up, in fact I couldn't even lift my toes up toward ceiling while sitting or laying down. When sitting in chair my toes could not go flat on ground they must point down toward ground, but when sitting on chair oron floor they would point forward from my body. I couldn't raise toes even a cm up. I literally never straighten legs in my life, and also never in entire life touched my toes while standing or sitting (unless I litteraly pulled my foot to my hand lol). I finally had enough and last year began training. I can now almost reach my knees while sitting or standing, can touch heels to floor to walk semi normal, and can lift legs maybe 12 inches when laying on ground mostly straight, or while sitting can lift legs maybe same amount. It's slowly getting better, I train 4 hours a day, and maintain a anterior tilt all day at work and even in my sleep to try to correct 28 years of incorrect posture. I think my PPT was borderline worst on planet Earth, but I went from while sitting/standing unable to reach even passed knees with completely bent legs to being able to reach knees with 95% straight legs. I still have PPT though, and my hamstring, Achilles tendon, and ankle mobility are still major problems. The wierdesr part is my upper back isn't a problem I don't know why I'm so tight on lower half of body but always was. I'm trying to fix this though and the progress I made in last year is unbelievable. I was told by many doctor's I was lucky to even walk on my toes, and that no solution would be possible but I said to hell with that and have actually made decent progress. 28 years was deemed incorrectable, but 29 and I'm actually walking on my heels/balls of feet and am actually seeing progress after a year so honestly screw those doctor's and therapist they didn't think I had it in me but I'm doing it!
Hi! Hope you're still replying. I think this may be helpful. By instinct today tried the first position and found some, but not total relief. Don't have "back pain" per se, but am really disabled with pain in groin and down quad. Have been working on adductors and psoas muscles with little relief. This all started after 3 months of little activity (ie sitting!! At a bedside) 73 yr old female.
Could it be the surface that you are doing the exercise on? If not, check out this assessment tool to help you figure out what the root cause of the issue could be: www.precisionmovement.coach/spine-control/fec/ - Coach Joshua, Team PM
Hlo sir i am having one sided hip dip problem means i am having depression around gluteus medius around ny right butt only and not on left what could be The Reason and how to correct it 😊🙏
Thanks for reaching out to us. This mini-program can help you to begin to address the root cause of your issue: www.precisionmovement.coach/opt-5dhmc/ - Coach Joshua, Team PM
Nope, it's actually tilting it forward even more...check out this article for background on the concept of pelvic tilt: www.precisionmovement.coach/how-to-fix-pelvic-tilt/ - Coach Joshua, Team PM
Hi, and thanks for asking. It may be possible to prolong their ability to sew by incorporating exercises like this multiple times daily. One set per exercise per hour is a good start. If nothing else, standing up frequently and walking around briefly will help. They need to change their posture or behaviour in a way that allays the effects of the work. Highly repetitive movements will eventually lead to further distress if they do nothing. Let us know if they try the exericses and how it goes. We are here if you or they need more support :) - Coach Joshua, Team PM
I sit a lot at home and have only recently started working out that's when I noticed I had posterior pelvic tilt and now im here, but I also have flat foot and I think it might be because of my ppt. do you think so?
The two things are unrelated structurally. The flat feet will result from not working the muscles in the feet enough. Check out this article. Don't let the title confuse you. You don't have plantar fasciitis but the description of how the feet are structured is important for you www.precisionmovement.coach/plantars-fasciitis/
i cant do most of these to the correct degree, what stretching exercises would you recommend to improve my flexibility? or should i just do these the best i can and it would improve?
Keep trying the exercises to the best of your ability. Essentially, you have used this routine as a movement screen and now have some things to focus on.
Hi, putting a pillow between my lower back and the chair when I seating is a big relief for me, I feel looser and taller afterward. Is that mean a hyper lower back lordosis problem or more of a flat lower back problem ?
@@PrecisionMovementCoach I guess, does that mean a posterior or anterior tilt because when I have something against my lower back or my sacrum it feels good
Hey Eric, how are you??? Is it ok to perform the floor stretches and exercises over a back extender? It’s easier to maintain the anterior pelvic tilt this way.
Start by mastering your active pelvic control and then integrate that into the exercises. The back extender is passive and will not help you to make long term gains. - Coach Joshua, Team PM
Hello there! So, I have a PPT, scoliosis and general weakness and I've done this series only once because it hurt me a lot. I feel like arching my back like this while doing the exercises is the culprit, it felt like electric shocks down my back in the middle of the leg lift exercise and now I have a lot more lower back pain and tightness as well as acetabulum/femoral burning pain. I'm not sure why this happened, it's really confusing but I just stopped exercises altogether sadly I'm not sure what to do but I noticed my lower back has a lot of muscle knots and trying to release them helps considerably.
Yikes! This doesn't sound like the best routine for you. The Spine Control program can help you to properly address your issues: www.precisionmovement.coach/spc-live - Coach Joshua, Team PM
@PrecisionMovementCoach Thank you for replying. I will. I wonder if there's an explanation to the dynamics of these structural changes. Are posterior pelvic tilt - loss of lumbar lordosis - flat thoracic are all interconnected, when your posture isn't great? If so, what's happening to our neck, breathing, pelvis?
@@nupuruils They are all connected :) These videos can help you to understand how: www.youtube.com/@PrecisionMovementCoach/search?query=posture - Coach Joshua, Team PM
@PrecisionMovementCoach super helpful. Thank you Joshua. Doing these everyday. It has been years of Curvature Loss. So I will get back to this if I'm able to retain my Curvature.
Thank you for this set! Heading on for the results! I need an advice from you - is there anything wrong if I feel some pain while doing the pressup stretch? The slight pain comes from the certain point of the back where spine curves the most. It feels like the vertebrae are pressing each other. Is it okay or am I wrong with the technique?
Thanks for trying it out. Where exactly is that spot? It could be the lower portion of the spine (lumbar), the middle (thoracic), or the neck region (cervical). In the meantime, try not to press up as much. Talk to you soon :) - Coach Joshua, Team PM
@@PrecisionMovementCoach thanks for the fast response! The spot is at the lumbar, slightly lower than waist. I'll try not to, but I don't feel this much stretching otherwise. Is that ok?
@@larisagladkih3395 Thanks for that info. It is ok if you don't feel stretching. The goal is mobilization and not to induce a stretch response. - Coach Joshua, Team PM
In fact, I don't understand English, but i have the pubic area protrusion forward, does this mean that the exercises are useful for me? Please help 😢
i have the same problem and i do this exercises a couple of weeks now... it really helps. i know that this is a "too much sitting" problem. but do you know any "to much sittings" knee problems? my knee kills me for years now. and the doctors are for the trash here... im 2m tall and weight about 95kg. i dont know how to fix my knee problem... cant even do a squat without pain. so annoying. thanks for the video!
I do some posterior exercises saw a change in 10 minutes but how long would it take to fix I strengthened my hamstrings abit for no reason and quads abit but how long would it take cause I want to play football wen can I play football cause is there a risk of injury
I'm glad that the material is helping you out. It's hard to say exactly how long it will take for you to see major improvements as everyone is a little different. Practice the routine daily and you should start to see much more noticeable changes in 2-4 weeks.
Late to this comment section obv, but I can’t do the second exercise because my pelvic tilt has shortened my hamstrings. In anterior pelvic tilt like you demonstrated, I can get the leg about six inches off the ground at most. What should I do?
I have this posterior tilt but also my spine is l5 and l6 have moved forward 6 mm and i have bulging disk also. So is this rly going To help me or not?
Potentially yes especially if you have not done them before. However, try backing off on the intensity the next time you do them. - Coach Joshua, Team PM
Thanks Eric. Will you let us know when it is available to download? Could you address how doing the exercise may affect the pelvic tilt of someone with right compensatory pattern - where you really want to stretch the right quad and lengthen the left hams.
I believe I have an interior pelvic where my butt sticks out. Would this hurt me if I put it in my routine? Or should I wait for your video on interior public tilts?
Can "POSTERIOR PELVIC TILT" happen only on one side ? Just finished 12 physical therapy sessions with no improvement. the discomfort is at worse when sleeping and changing positions. Thanks
Hi Eric! I have a question. Why should we try not to make the lumber flat? I think it would be better to make it flat...because we can get more stability.. and strenghth on lower ab. Or is it because of strengthen the hip flexor more? I hope that's the answer. Thank you!
Is it okay to be doing cardio whilst recovering I’ve been told it takes about 3 months I’m focusing on my hamstrings mostly but will be doing some abdominal workout like this soon thanks for the help any advice ?
Cardio is definitely ok. Just make sure to pick exercises that keep you out of a provocative posture. I'm assuming that sitting is not so great for you so stick to the elliptical machine or running. What do you think?
Hey Coach E, I think I have a posterior tilt but when I got to PTs they think I'm fine. When I walk/run, I feel the impact through my mid back (no pain). I remembered when I was younger when I ran, I would feel the 2 erector (?) muscles contracting along my lower back. I dont feel those working anymore. When I sit on the toilet I wobble. Could this be because of posterior tilt and and weak lower back muscles? PTs keep having me tuck my tailbone and while theres no pain it just doesn't feel right...kinda like my spine is being extended. Also my uppber body and head feels heavy and wants to fall forward. Thanks
This article can help you to better understand your pelvic attitude: www.precisionmovement.coach/how-to-fix-pelvic-tilt/ Check it out and let us know what you think :) - Coach Joshua, Team PM
I have posterior pelvic tilt and am doing the exercises, but now my hip flexors are getting kinda tight - should I stretch my hip flexors as well as strengthening them or is it ok if hips/quads tighten up a bit? Thanks
Oh thanks sir, how about lifting dumbbell should I do pelvis? I hope you to answer bc I'm a beginner and I want to make a huge change of myself anyway sir I'm from Philippines thank you again
@@johnjosephdematta7803 it depends on the dumbbell exercise but typically a neutral pelvis is a good idea no matter what you are doing :) - Coach Joshua, Team PM
Hi i am not sure If you are still answering the comments. I am not sure if I have an anterior or posterior tilt or it is something else. I feel a pinched nerve on my left side lower back exactly where we can feel our pointy hip bone. I maintained slouchy posture ( i mean bending my back outwards during seating or when I am lying down, now i usually try sitting straight but if I am tired my back made a whole C curvature 😵)my whole life and only doing gym or physical exercise from last one year( i am 21 years old). I am now only resting for 2 weeks and still my pain is not gone I tried exercises like cobra stretch and Superman stretch but feel even more pain after doing them. If I am laying on my back my whole back touches the ground so i thought it is not anterior tilt but when I do exercise like cobra stretch and Superman stretch i will lot worse so not sure what is my problem here. Based on my lifestyle i thought it is posterior tilt. Can you suggest anything. One more point is that during gym in certain exercises i need to maintain little bit anterior tilt and these are the exercises from where my problems start in lower back.
This article can help you to better understand your pelvic tilt: www.precisionmovement.coach/how-to-fix-pelvic-tilt/ This assessment tool can help you with your back pain: www.precisionmovement.coach/spine-control/fec/ In general, it is ideal that you maintain a neutral pelvis during your exercises and certainly don't do anything that causes pain. I hope that helps :) - Coach Joshua, Team PM
Idk why but I can't extend my leg on that first exercise. Only can get a tad past 90° and I feel no stretch anywhere...just blockage and weakness. Leg is trembling when I try to extend it. What is wrong with me?
It's hard to say what the issue could be. Keep working on the exercise and you will improve soon enough. The ROM Coach app assessment tool can give you more ideas about what areas to address for improvement: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM
@@PrecisionMovementCoach ok, thanks. Found out I am 4 yrs older (in movement age). I will keep practicing and hopefully use the app. I am surprised how quickly a body can stiffen and weaken. 😑
Hi I have been doing these for about a week now and I've got pain in both my hips everyday day and back ache is this normal when it go away? thank you. Edit ..like piriformas pain but both sides. Tia
How about you take a couple of days off of this routine and try these exercises out: www.precisionmovement.coach/piriformis-syndrome-stretches-sciatica/ Try the APT routine again and when you do take it a bit easier than before.
@@PrecisionMovementCoach Can I suggest you watch a nice movie? His name is (THE Lady of Heaven) GREAT MOVIE 😄👸🏻🌸 I am currently off exercise because I am sick, but I am sure it is very useful.
Potentially if it is associated with other posture issues. Check out this article for ideas: www.precisionmovement.coach/hunchback-posture/ - Coach Joshua, Team PM
First of all, please take this assessment for your back issue: www.precisionmovement.coach/assessments/bpk2/ Second of all, check out this free mini-course for ideas for your hips: www.precisionmovement.coach/5dhmc/
Sounds like you have extension dysfunction and you should avoid going into APT for the time being. Check out this assessment tool for more ideas about how to address the issue: www.precisionmovement.coach/spine-control/fec/ - Coach Joshua, Team PM
@@justinroper4220 The exercises that the assessment tool provided can help as can this program: www.precisionmovement.coach/spc-live - Coach Joshua, Team PM
Hi, i hope you see this, i have a posterior pelvic tilt and trying to improve it but I'm also doing some calisthenics so when I'm doing some core exercise they said i should flatten my back while doing it, but i watched some other videos about posterior tilt and alot of them saying never flatten my back even when doing some workouts, what should i do? Also nice video, thank you very much :))
Thanks for watching. In your case please focus on keeping your spine as neutral as possible during any movement until your pelvic control improves :) - Coach Joshua, Team PM
So wait when i sleep should i keep the neutral spine? Because when i sleep i put pillow under my knee and pillow under my head and it flatten my back and they call it the "right posture" while sleeping, should i continue it or just keep my spine neutral as much as possible? Thank you for responding i really appreciate it.
@@justinb.delrosario9913 trying to maintain any one posture while sleeping is almost impossible so don't even try. Get comfy and then do your best. If you wake up in a procovaite position then try to shift out of it. - Coach Joshua, Team PM
Thank your for your response it will really help me, can i ask more question? Can i also do other stretches everyday or should i only do stretches specifically for posterior tilt?. Is posterior pelvic tilt and flat back the same thing? How long do you think i will fully recover? like get my spine to a natural curvature like other people's spine? Sorry for asking alot I'm insecure about this and really bother me alot... again thank you for responding it will really help me.
@@justinb.delrosario9913 avoid doing other stretches so that you can be certain of which material is helping or not. Posterior tilt and flat back can be related. It's hard to say how long it will take you to recover as everyone responds differently to the material but you will notice changes after 2 - 4 weeks of consistent practice. Keep us posted on your progress :) - Coach Joshua, Team PM
Hi and sorry for the late reply. We are going through unanswered comments and you are next. How are you now? Considering you're dealing with a disc prolapse, it's crucial to approach exercises with caution and consideration for your specific condition. While the routine outlined in the video targets posterior pelvic tilt, some exercises may not be suitable for individuals with disc issues. Stop and exercise that causes pain or that you cannot modify to do pain-free. Modifications include moving slower and smaller. Given the nature of disc prolapse, exercises involving spinal extension or heavy loading should be approached with care to avoid exacerbating symptoms. It's essential to prioritize exercises that promote spinal stability, core strength, and mobility without placing undue stress on the spine. The Low Back Pain Solution program was designed for people like you: www.precisionmovement.coach/low-back-pain-solution/ It has exercises and modifications suitable for managing disc prolapse while addressing your pelvic tilt concerns. Check it out and let us know what you think :) - Coach Joshua, Team PM
Precision Movement by Eric Wong yea i noticed .. the problem is i do have a little curve in my lower back and my butt stick out a bit, still my back is swayed forward, that’s why i can’t tell whether it’s an anterior tilt or a posterior pelvic tilt.
That is not something that you should experience after exercise. Tell me more. What kind of back pain? Where is the numbness? Check out this article and take the free back-pain assessment that I provide: www.precisionmovement.coach/back-braces-lower-back-pain/
Precision Movement by Eric Wong , thanks for your reply. I have pain in my mid back (it’s not really bad) and numbness when I bend (but not always) in the same place. I’ll take the assessment. Pain has always been there more or less but I’ve only noticed the numbness after I started doing the exercises. Thanks!
Precision Movement by Eric Wong , I thought I should take a break because it gets really painful whenever I try to exercise. Is it possible I pushed myself too hard and that’s why..?
Been doing these stretches for a couple months, and 90% of my pain is gone. Nothing else was working for me until I came across this. Thank you, honestly.
so awesome to hear keep up the good work and way to be consistent!
No problem, and thanks will do. You should make a follow along video for this, I think people might really appreciate that. I remember in the beginning I had trouble consistently following this because I had to do it myself after watching. I think a follow along video would have been easier. But anyway keep making quality content like this, thanks again.
plz share from how many months, u have been doin this..and till date your pain is gone or not?
What kind oh pain did you have?
Have you also got your pélvic tilt corrected or It has helped on the back pain only?
Great video!
1:15 pressup for 10 sets in one minute
2:08 supine one-leg knee extension 10 reps each leg
Superset:
3:35 leg raises for 10 reps
4:30 prisoner hip hinge for 10 reps
Finally:
5:39 prisoner squat for 10 reps
Nice notes :)
Doing these everyday. Thank you for sharing your knowledge!
I am coming to the end of 6 weeks of doing this routine daily, I've taken it and turned it into an hour of strength training in these areas using variations of the active stretches provided, as well as some glute bridges and clamshells. At the beginning, I was finally able to become aware that I have been hinging at the MIDDLE OF MY SPINE due to a frozen lumbar / hamstring connection and my glutes were nowhere to be seen. Now, I am starting to look and move like a human being and this routine coupled with a change of diet have actually given me some muscle definition which is really surprising. The 1-leg knee extensions make my body SHAKE and I can feel everything waking up each time I do it. Gonna keep doing this for a good while, as I feel I am correcting about 15 years of incorrect posture / muscle development. THANK YOU!!!
Wow! That is awesome work. Thanks for sharing that with everyone here :)
- Coach Joshua, Team PM
I'm curious about your experience a year later. Did you resolve the tilt? Time between noticing a difference and having it resolved?
@@sdynkI need to know this as well!!
This is the most positive, warm comment section I've ever seen. Great video, and it looks like your style attracts the right sort of people. Keep it up, man!
Yusss!
It makes us feel so good to read feedback like this.
Thanks for stopping by and commenting :)
- Coach Joshua, Team PM
Thanks for writing to us. We really appreciate that. :)
Thank you for getting right to the point and not a long drawn out explanation...
You're welcome!
I've experienced noticeable improvement already after just a couple of sessions today.
For years, I used to have to crack my spine and do stretches every hour just to gain short-term relief.
Thank you very much!
Great to hear!
Thanks for sharing :)
Do you men your pélvic tilt has been changing? How long does It take to see the changes?
Thank you! This is exactly what I need. Just followed this routine and it feels amazing. I'll definitely be doing this every morning.
I am a very physically fit tennis player and cyclist, but have been grappling with various lower back issues since my early thirties. I am now 44. I have had hundreds of Chiropractic adjustments which have definitely helped me a lot over the years, but... I always have to go back! The rigors of hard court tennis invariably take their toll on my lower back. Over the last year, my SI joints have been taking such a beating that they were getting strained, and sometimes full-on sprained, on a weekly basis. Though I looked fit, I often felt old and decrepit! I'd go from feeling like "super man" to "old man" in the span of a week, and the cycle keep repeating itself. I seriously wondered if my back could handle playing tennis any more. Finally, one body worker told me that I have an insufficient curve in my lower back, and as a result, I'm not fully able to access power from my lower half. He also introduced me to the words "lardosis" and "lardotic curve", and instructed me to do cobras, stand up straight, and lift my sternum - all good stuff, but I knew there was more that could be done. Armed with this new knowledge, I got to work on Google and soon learned that I had posterior pelvic tilt resulting in sleepy glute syndrome, very tight hamstrings, and short abdominals; and that I had been doing many core exercise over the years that were actually exacerbating the tilt.
Eric, I've been doing this routine religiously for 6 weeks now, and the results have been absolutely incredible! I'm playing tennis for hours on end, day after day - sometime twice a day - and feeling great afterwards! My speed and athleticism has increased substantially! So has my climbing capability and sustained power output on the bike. Now it's my glutes that are absorbing all of the impact and torque, rather than my SI joints. Over the weeks I've turned this routine into a 30+ minute workout incorporating various forms of bridges, side-planks, and multiple sets of squats. In all sincerity, this knowledge and routine has changed my life. Not a day goes by where I don't thank you!
@@sangeet1953 wow thats awesome
Sangeet Khalsa
This is incredible. Thank you for your comment. I’m starting these tomorrow and really looking forward to having the turn around and relief you did. 😊🙏🏽❤️
@@namastetyson how did it go for you
@@ibrahimlawal9120 hey. Thank you for your question. I am afraid to say this but there is some truth to it..... I haven’t had time..... I definitely could find a little time somewhere in my day but I’m not really good at finding time for myself at the moment. Kind of feel guilty for it but I’m turn I have noticed my back is progressively getting worse again. Most of my work (health care) requires a lot of walking and standing etc and I know I’m over compensating using muscles that I shouldn’t be using.
I have made myself a promise to start these moves everyday as of tomorrow.
Thank you for asking. Will fill you in soon 🙂🙏🏽
I have ppt and back pain, I’m only 19 and want to finally have good posture, gonna do these for 2 weeks everyday and update here after
Update after 9 days: WOW okay I wasn’t expecting to see such a difference, I took before and after photos of my posture and wow my tilt has gotten so much better, I’m standing up so much straighter. thank you for these!!
That's so great!
Thanks so much for trying it out and updating us.
Practice the exercises regulary to maintain your gains :)
- Coach Joshua, Team PM
Thank you for these PDF instructions and video for posterior tilt. My posture has always been prone to posterior tilt but I have never know of it. Learning of it I realize I think it is 90% the cause of most of my physical issues. I have never been an athletic person but I have trained in Traditional Aikido consistently since 1987 with a few years off to due to moving with no access to a Dojo and to care for my aging parents. Fortunately since 2007 my daughter, who trained with me, moved here and we started teaching Aikido once a week. She is a San Dan. I was awarded a Ni Dan for my persistence in the Art. She instructs and I assist. I was always able to pounce back from the times I had to be absent. However these last 2 years of COVID-19 have about destroyed my physical well being because of not getting out and pursuing my interests in sewing which is basically sitting and standing. My sitting has mostly been slouched in a rickety office chair or on the couch. My posterior tilt is so severe now I can barely lean over the kitchen sink to wash dishes or climb stairs or even walk without feeling like I stumble all over the place. I also found out that I have osteoporosis. I am 73 and feel that finding info about posterior tilt helped me understand what is going on with my body. I have found several programs for PT exercises but I feel yours are such that, me being a senior, will get me started back as most of the others involve rolling on a ball that I don't think I could do at this time. I will do my best to get back to you about my progress. Thank you again!
You are welcome and we are so glad that you found us!
Keep us posted on your progress :)
- Coach Joshua, Team PM
Do you mind if I ask how it went. I've been sick and sitting for ten yrs but I have been fit and weight training since christmas. I felt imbalanced and outta whack. I'm waiting to see a physio bit I think I figured it out. It's this which in turn causes one leg to be tighter/shorter and my buttocks hollow and one shoulder dropped and in pain but as soon as I realised it's this I've see a difference in my posture. Is it easy to fix? I'm 41. Can it be fixed. Hope your well.
thanks man, I appreciate that clip. A couple knee surgeries have left my hips out of alignment and those exercises worked .
Great to hear!
Thanks for trying it out! :)
Great video and also salute to whoever made the music for your intro jingle. Watching this while bed bound after another herniation and vowing this will be the last.
Glad you enjoyed it
This is working great so far! Thank you. What more can I do once these start becoming too easy?
You can make sure that you are keeping your pelvis as neutral as possible during any other activities that you do. Keep up the great work!
Add weights. 😁
there is so much content about Anterior Pelvic Tilt hitting the algorithm but for some reason I've not seen ant Posterior Tilt content! Thankfully the Anterior stuff came up because I wouldn't even know I had an issue with it in the first place. I have pretty piss poor posture which I think stems from the posterior tilt. I think I'll try these exercises out and do a posture progress video 😅
You are so welcome!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
Omg I felt it so hard on my left side with the leg extension hamstring stretch! Not just with my hammy but in my hip flexor!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
This is very helpful and much appreciated, thanks a lot!!
Let's say I have more time than 6 minutes, which exercises would you recommend that I do more of? Also, would it make sense to do the routine twice a day, once in the morning and once in the evening? Thanks again!!
You are welcome and I'm glad that you appreciate the material.
Stick to the routine as I have outlined. It is ok to do it twice a day.
@@PrecisionMovementCoach Hi Eric, thanks a lot for your reply! I have actually just completed the first routine and am definitely noticing how my lower back needs to work for this, I believe this is probably my biggest weak spot in all of them. I will do the routine twice daily from now on and if this actually helps with the issue I have been dealing for over four years (chronic pelvic pain syndrome) I will owe you so much my friend. Greetings from Switzerland and take care!
@@MysteriousLoppan how have you progressed. I have CPPS too from this
Ive always been in a slight anterior pelvic tilt, which I prefer. Once i unintentionally slipped into a posterior pelvic tilt (probably from trying new exercises), and it caused a cascade of issues including foot pain that's been ongoing for a month. Posture is no joke! Hoping this helps
Hi and thanks for the comment.
We know that you can make progress with these exercises.
Let us know how it goes :)
- Coach Joshua, Team PM
This is amazing! Very well done!
Thanks...I'm glad that you appreciate the material.
Excellent information here and on your website. Thanks!
Glad that you think so :)
So helpful! Thank you very much!
You're very welcome!
Nice video. Thank you
You are welcome!
Thank you so much for making this video!!!
You are welcome!
It is the best Hamstring stretch I've ever come across. Thanks ! ❤️
Can you make a video with active stretch for whole body ? I feel like active stretches are much better than passive ones.
I've got an app for that :)
rom.coach/get/
@@PrecisionMovementCoach I am hooked instantly. I trust you.
Thanks man, easy and neat!
Welcome :)
I was born with PPT severe, I walked on my toes for 28 years because my heels couldn't touch ground. While sitting or laying my knees had to remain fully bent, and my toes were always straight toward forward never up, in fact I couldn't even lift my toes up toward ceiling while sitting or laying down. When sitting in chair my toes could not go flat on ground they must point down toward ground, but when sitting on chair oron floor they would point forward from my body. I couldn't raise toes even a cm up. I literally never straighten legs in my life, and also never in entire life touched my toes while standing or sitting (unless I litteraly pulled my foot to my hand lol). I finally had enough and last year began training. I can now almost reach my knees while sitting or standing, can touch heels to floor to walk semi normal, and can lift legs maybe 12 inches when laying on ground mostly straight, or while sitting can lift legs maybe same amount. It's slowly getting better, I train 4 hours a day, and maintain a anterior tilt all day at work and even in my sleep to try to correct 28 years of incorrect posture. I think my PPT was borderline worst on planet Earth, but I went from while sitting/standing unable to reach even passed knees with completely bent legs to being able to reach knees with 95% straight legs. I still have PPT though, and my hamstring, Achilles tendon, and ankle mobility are still major problems. The wierdesr part is my upper back isn't a problem I don't know why I'm so tight on lower half of body but always was. I'm trying to fix this though and the progress I made in last year is unbelievable. I was told by many doctor's I was lucky to even walk on my toes, and that no solution would be possible but I said to hell with that and have actually made decent progress. 28 years was deemed incorrectable, but 29 and I'm actually walking on my heels/balls of feet and am actually seeing progress after a year so honestly screw those doctor's and therapist they didn't think I had it in me but I'm doing it!
What a great story and I'm glad to read that you are making progress. Did you try out the exercises in the video?
I really feel like I'm having the same experience you have. This encourages me a lot and thank you. Hope I'll hear more new stories about you!
@@ツッコムくん Same!
thank you, excellent
Pressure in lower back after completing, so I would say it’s doing something!
Nice!
Great video, been following along and I really like the results I am seeing. Are you willing to do a Part 2, just for variety sake lol?
Thanks for the suggestion :)
Thank you brother. This is amazing information.. already helping with pain
Yussss!
Hi! Hope you're still replying. I think this may be helpful. By instinct today tried the first position and found some, but not total relief. Don't have "back pain" per se, but am really disabled with pain in groin and down quad. Have been working on adductors and psoas muscles with little relief. This all started after 3 months of little activity (ie sitting!! At a bedside) 73 yr old female.
I'm curious what happens when you try out these exercises: www.precisionmovement.coach/hip-abductor-stretches/
THANK YOU!
Edit: This is amazing. And so are you. Peace.
You are welcome!
U are the best
Great routine! Thanks!
You're welcome!
A said it three years ago, but I wanna do it again, so.. thanks a lot
You're welcome!
Hello Eric, my lower back hurts only when I do lower ab exercises with posterior tilt activated. Any thoughts ?
Could it be the surface that you are doing the exercise on?
If not, check out this assessment tool to help you figure out what the root cause of the issue could be:
www.precisionmovement.coach/spine-control/fec/
- Coach Joshua, Team PM
I love it! Thank you so much!!
So glad!
Hlo sir i am having one sided hip dip problem means i am having depression around gluteus medius around ny right butt only and not on left what could be The Reason and how to correct it 😊🙏
Thanks for reaching out to us. This mini-program can help you to begin to address the root cause of your issue: www.precisionmovement.coach/opt-5dhmc/
- Coach Joshua, Team PM
Thank god i found this video thanks
Glad I could help.
Thanks!
You're welcome :)
Good job
Thanks for this. Quick question: are the terms "posterior pelvic tilt" and "swayback" used interchangeably or is that a difference?
Hey!
Swayback refers to anterior pelvic tilting :)
Let us know if you have any more questions!
- Coach Joshua, Team PM
This works, thanks!
Thank you
You're welcome! - Team PMC
Learning to breath with your abdomen helped me a lot to get out of the pelvic tilt. I would fix that first.
That should definitely be included in any plan to correct the issue :)
good video.............I have posterior p tilt.............I GO TO A GYM...........should i do the leg curls and leg extention exercices? thanks
In the prisoner hinge you advised to do an "anterior" hinge and then said "stuck your butt out a bit"
Isn't that a posterior hinge?
Nope, it's actually tilting it forward even more...check out this article for background on the concept of pelvic tilt: www.precisionmovement.coach/how-to-fix-pelvic-tilt/ - Coach Joshua, Team PM
Hi is it advisable for someone who is a seamstress with posterior pelvic tilt to continue sewing(she is in so much pain)
Hi, and thanks for asking.
It may be possible to prolong their ability to sew by incorporating exercises like this multiple times daily. One set per exercise per hour is a good start. If nothing else, standing up frequently and walking around briefly will help.
They need to change their posture or behaviour in a way that allays the effects of the work. Highly repetitive movements will eventually lead to further distress if they do nothing.
Let us know if they try the exericses and how it goes.
We are here if you or they need more support :)
- Coach Joshua, Team PM
Cool exercises.
Thanks :)
Thanks a lot!
Anytime!
You're welcome :)
Is it helpful for me, my MRI Report says "straightening of lumbar lordosis " please reply
Sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
i have a minimal convex right curvature of the lower lumbar spine..can I still perform this exercise??...I do have back pain. thnx
Go for it :)
I sure will..thnx so much🌷
I sit a lot at home and have only recently started working out that's when I noticed I had posterior pelvic tilt and now im here, but I also have flat foot and I think it might be because of my ppt. do you think so?
The two things are unrelated structurally. The flat feet will result from not working the muscles in the feet enough. Check out this article. Don't let the title confuse you. You don't have plantar fasciitis but the description of how the feet are structured is important for you www.precisionmovement.coach/plantars-fasciitis/
Precision Movement by Eric Wong This was really helpful thank you! 😊
Anyone else's back crack a lot with the with the hinge? There was a lot of release for me!
That is not uncommon.
i cant do most of these to the correct degree, what stretching exercises would you recommend to improve my flexibility? or should i just do these the best i can and it would improve?
Keep trying the exercises to the best of your ability. Essentially, you have used this routine as a movement screen and now have some things to focus on.
Can I do this if I have anterolisthesis S1 L5L4
Yup!
Hi, putting a pillow between my lower back and the chair when I seating is a big relief for me, I feel looser and taller afterward. Is that mean a hyper lower back lordosis problem or more of a flat lower back problem ?
I'm guessing that the pillow extends your spine implying that you typically slouch when seated. Is that correct?
@@PrecisionMovementCoach I guess, does that mean a posterior or anterior tilt because when I have something against my lower back or my sacrum it feels good
Posterior :)
Wonderful
Thank you! Cheers!
Hey Eric, how are you??? Is it ok to perform the floor stretches and exercises over a back extender? It’s easier to maintain the anterior pelvic tilt this way.
Start by mastering your active pelvic control and then integrate that into the exercises. The back extender is passive and will not help you to make long term gains.
- Coach Joshua, Team PM
Hello there! So, I have a PPT, scoliosis and general weakness and I've done this series only once because it hurt me a lot. I feel like arching my back like this while doing the exercises is the culprit, it felt like electric shocks down my back in the middle of the leg lift exercise and now I have a lot more lower back pain and tightness as well as acetabulum/femoral burning pain. I'm not sure why this happened, it's really confusing but I just stopped exercises altogether sadly I'm not sure what to do but I noticed my lower back has a lot of muscle knots and trying to release them helps considerably.
Yikes!
This doesn't sound like the best routine for you.
The Spine Control program can help you to properly address your issues:
www.precisionmovement.coach/spc-live
- Coach Joshua, Team PM
I have it on one side, is there unilateral version?
These exercises are appropriate for that issue :)
Try it out and let us know how it goes.
- Coach Joshua, Team PM
@@PrecisionMovementCoach
Thanks man! The abs stretch gave relief!!!
Hello. Will these help with loss of lumbar lordosis, without aggravating flat thoraric?
They definitely can...keep us posted on your progress :)
@PrecisionMovementCoach Thank you for replying. I will. I wonder if there's an explanation to the dynamics of these structural changes. Are posterior pelvic tilt - loss of lumbar lordosis - flat thoracic are all interconnected, when your posture isn't great? If so, what's happening to our neck, breathing, pelvis?
@@nupuruils They are all connected :) These videos can help you to understand how:
www.youtube.com/@PrecisionMovementCoach/search?query=posture
- Coach Joshua, Team PM
@PrecisionMovementCoach super helpful. Thank you Joshua. Doing these everyday. It has been years of Curvature Loss. So I will get back to this if I'm able to retain my Curvature.
Hi. When doing the prisoner squat and deadlift i get pain in the lower back area. Is this normal or am I doing something wrong?
Pain is not normal. Please check out this article: www.precisionmovement.coach/lower-back-pain-from-squats/
Thank you for this set! Heading on for the results!
I need an advice from you - is there anything wrong if I feel some pain while doing the pressup stretch? The slight pain comes from the certain point of the back where spine curves the most. It feels like the vertebrae are pressing each other. Is it okay or am I wrong with the technique?
Thanks for trying it out.
Where exactly is that spot? It could be the lower portion of the spine (lumbar), the middle (thoracic), or the neck region (cervical).
In the meantime, try not to press up as much.
Talk to you soon :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanks for the fast response!
The spot is at the lumbar, slightly lower than waist.
I'll try not to, but I don't feel this much stretching otherwise. Is that ok?
@@larisagladkih3395 Thanks for that info. It is ok if you don't feel stretching. The goal is mobilization and not to induce a stretch response.
- Coach Joshua, Team PM
In fact, I don't understand English, but
i have the pubic area protrusion forward, does this mean that the exercises are useful for me? Please help 😢
Yes.
@@PrecisionMovementCoach Thank u🤍
i have the same problem and i do this exercises a couple of weeks now... it really helps. i know that this is a "too much sitting" problem.
but do you know any "to much sittings" knee problems? my knee kills me for years now. and the doctors are for the trash here... im 2m tall and weight about 95kg. i dont know how to fix my knee problem... cant even do a squat without pain. so annoying. thanks for the video!
As I understand, this condition brings about a very poor activation of glutes. Am I right?
That is definitely not uncommon. - Coach Joshua, Team PM
I do some posterior exercises saw a change in 10 minutes but how long would it take to fix I strengthened my hamstrings abit for no reason and quads abit but how long would it take cause I want to play football wen can I play football cause is there a risk of injury
I'm glad that the material is helping you out. It's hard to say exactly how long it will take for you to see major improvements as everyone is a little different. Practice the routine daily and you should start to see much more noticeable changes in 2-4 weeks.
@@PrecisionMovementCoach can you do this twice a day for a month?
Excuse me is this routine safe if you are feeling nerve pain like sciatica a long with the back pain and pelivic tilt?
Not necessarily but here is a good place to start: www.precisionmovement.coach/sciatica-stretches-quick-pain-relief/
Can this cure knock knees
Plz reply me back
It can help and so can the first two videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=knee%20valgus
:)
- Coach Joshua, Team PM
Late to this comment section obv, but I can’t do the second exercise because my pelvic tilt has shortened my hamstrings. In anterior pelvic tilt like you demonstrated, I can get the leg about six inches off the ground at most. What should I do?
Practice it at that range and work on increasing it over time.
I have this posterior tilt but also my spine is l5 and l6 have moved forward 6 mm and i have bulging disk also. So is this rly going To help me or not?
The material should help you out. So will this article: www.precisionmovement.coach/exercises-for-disc-degenerative-disease/
is it normal to have lower back pain after these? like muscle pain
Potentially yes especially if you have not done them before. However, try backing off on the intensity the next time you do them. - Coach Joshua, Team PM
Eric, You mention a PDF sheet at the blog. There isn't one so I copied the whole blog.
Ahhh yes forgot about that - will get it done. But copying the blog works too.
Thanks Eric. Will you let us know when it is available to download? Could you address how doing the exercise may affect the pelvic tilt of someone with right compensatory pattern - where you really want to stretch the right quad and lengthen the left hams.
I have this problem and I have l5 s1 slip disc ,,,and my left shoulder is more higher than right..,,will this work for me or not ?
It's definitely worth a try!
Is it normal to not be able to do a full leg raise unless my lower back touches the ground?
That is not uncommon. Keep working at it and you will improve with time and practice :)
- Coach Joshua, Team PM
I believe I have an interior pelvic where my butt sticks out.
Would this hurt me if I put it in my routine?
Or should I wait for your video on interior public tilts?
This is the information that you need: www.precisionmovement.coach/anterior-pelvic-tilt-program/
Can "POSTERIOR PELVIC TILT" happen only on one side ? Just finished 12 physical therapy sessions with no improvement. the discomfort is at worse when sleeping and changing positions. Thanks
one side can be anterior; the other posterior. I know b/c its happened to me.
Hi Eric! I have a question. Why should we try not to make the lumber flat? I think it would be better to make it flat...because we can get more stability.. and strenghth on lower ab. Or is it because of strengthen the hip flexor more? I hope that's the answer. Thank you!
Because the discs in your lumbar spine in a flat position are prone to injury.
Is it okay to be doing cardio whilst recovering I’ve been told it takes about 3 months I’m focusing on my hamstrings mostly but will be doing some abdominal workout like this soon thanks for the help any advice ?
Cardio is definitely ok. Just make sure to pick exercises that keep you out of a provocative posture. I'm assuming that sitting is not so great for you so stick to the elliptical machine or running. What do you think?
Hey Coach E, I think I have a posterior tilt but when I got to PTs they think I'm fine. When I walk/run, I feel the impact through my mid back (no pain). I remembered when I was younger when I ran, I would feel the 2 erector (?) muscles contracting along my lower back. I dont feel those working anymore. When I sit on the toilet I wobble. Could this be because of posterior tilt and and weak lower back muscles? PTs keep having me tuck my tailbone and while theres no pain it just doesn't feel right...kinda like my spine is being extended. Also my uppber body and head feels heavy and wants to fall forward. Thanks
This article can help you to better understand your pelvic attitude:
www.precisionmovement.coach/how-to-fix-pelvic-tilt/
Check it out and let us know what you think :)
- Coach Joshua, Team PM
I have posterior pelvic tilt and am doing the exercises, but now my hip flexors are getting kinda tight - should I stretch my hip flexors as well as strengthening them or is it ok if hips/quads tighten up a bit? Thanks
Don't stretch your hip flexors...check out this instead: www.precisionmovement.coach/fix-tight-hip-flexors/
Hi Sir when i do push ups should i do pelvic tilt? Hope you answer this bc im so complicated right now
When you do pushups you should try to keep your pelvis neutral :)
- Coach Joshua, Team PM
Oh thanks sir, how about lifting dumbbell should I do pelvis? I hope you to answer bc I'm a beginner and I want to make a huge change of myself anyway sir I'm from Philippines thank you again
@@johnjosephdematta7803 it depends on the dumbbell exercise but typically a neutral pelvis is a good idea no matter what you are doing :)
- Coach Joshua, Team PM
Hi i am not sure If you are still answering the comments. I am not sure if I have an anterior or posterior tilt or it is something else.
I feel a pinched nerve on my left side lower back exactly where we can feel our pointy hip bone.
I maintained slouchy posture ( i mean bending my back outwards during seating or when I am lying down, now i usually try sitting straight but if I am tired my back made a whole C curvature 😵)my whole life and only doing gym or physical exercise from last one year( i am 21 years old).
I am now only resting for 2 weeks and still my pain is not gone I tried exercises like cobra stretch and Superman stretch but feel even more pain after doing them.
If I am laying on my back my whole back touches the ground so i thought it is not anterior tilt but when I do exercise like cobra stretch and Superman stretch i will lot worse so not sure what is my problem here. Based on my lifestyle i thought it is posterior tilt. Can you suggest anything.
One more point is that during gym in certain exercises i need to maintain little bit anterior tilt and these are the exercises from where my problems start in lower back.
This article can help you to better understand your pelvic tilt:
www.precisionmovement.coach/how-to-fix-pelvic-tilt/
This assessment tool can help you with your back pain:
www.precisionmovement.coach/spine-control/fec/
In general, it is ideal that you maintain a neutral pelvis during your exercises and certainly don't do anything that causes pain.
I hope that helps :)
- Coach Joshua, Team PM
I am 17 with posterior with no pain should i try this out?
Go for it!
I developed hypolordosis from poor posture.can this help
I believe that it can help you...go for it!
Can i do but i don't know i have lateral pelvic tilt or pelvic n hip imbalance rply fast plzz
Check out this article: www.precisionmovement.coach/how-to-fix-pelvic-tilt/
Idk why but I can't extend my leg on that first exercise. Only can get a tad past 90° and I feel no stretch anywhere...just blockage and weakness. Leg is trembling when I try to extend it. What is wrong with me?
It's hard to say what the issue could be. Keep working on the exercise and you will improve soon enough.
The ROM Coach app assessment tool can give you more ideas about what areas to address for improvement:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach ok, thanks. Found out I am 4 yrs older (in movement age). I will keep practicing and hopefully use the app. I am surprised how quickly a body can stiffen and weaken. 😑
A lot harder than it looks, I put a 3" foam roller under my low back.
Nice modification :)
Hi I have been doing these for about a week now and I've got pain in both my hips everyday day and back ache is this normal when it go away? thank you. Edit ..like piriformas pain but both sides. Tia
How about you take a couple of days off of this routine and try these exercises out:
www.precisionmovement.coach/piriformis-syndrome-stretches-sciatica/
Try the APT routine again and when you do take it a bit easier than before.
@@PrecisionMovementCoach thank you i will do those today 😁
3:56
This exercise is going to kill me😭🌚.It's my first day.thank you🌸
هذا التمرين سيقتلن..ي انه يومي الأول.
You are welcome and keep us posted on your progress :)
@@PrecisionMovementCoach
Can I suggest you watch a nice movie? His name is (THE Lady of Heaven) GREAT MOVIE 😄👸🏻🌸 I am currently off exercise because I am sick, but I am sure it is very useful.
My pubic bone potrudes, is that posterier pelvic tilt or a whole other thing?
Have you had x-rays that show this?
Do posterior tilts cause problems breathing? I’m ok sitting but standing I can’t move my stomach so much, please help.
Potentially if it is associated with other posture issues. Check out this article for ideas: www.precisionmovement.coach/hunchback-posture/ - Coach Joshua, Team PM
@@PrecisionMovementCoach ok thank you
This is so bad for my herniated lumbar disc. Can u make a video on evening out hips...one higher than another?
First of all, please take this assessment for your back issue: www.precisionmovement.coach/assessments/bpk2/ Second of all, check out this free mini-course for ideas for your hips: www.precisionmovement.coach/5dhmc/
@@PrecisionMovementCoach where r u located? Do u see patients?
I'm in Toronto but am not offering consultations at this time. You can email me at hey@pmcoach.pro if you need more detailed assistance.
@@PrecisionMovementCoach thanks
my low back kills me trying to anterior pelvic tilt, especially sleeping on my back or doing leg lifts. I want to fix this so bad though :(
Sounds like you have extension dysfunction and you should avoid going into APT for the time being. Check out this assessment tool for more ideas about how to address the issue: www.precisionmovement.coach/spine-control/fec/ - Coach Joshua, Team PM
@@PrecisionMovementCoach haha yep, that's what it said. My PT says I have mild swayback posture.
@@justinroper4220 The exercises that the assessment tool provided can help as can this program: www.precisionmovement.coach/spc-live
- Coach Joshua, Team PM
Hi, i hope you see this, i have a posterior pelvic tilt and trying to improve it but I'm also doing some calisthenics so when I'm doing some core exercise they said i should flatten my back while doing it, but i watched some other videos about posterior tilt and alot of them saying never flatten my back even when doing some workouts, what should i do? Also nice video, thank you very much :))
Thanks for watching.
In your case please focus on keeping your spine as neutral as possible during any movement until your pelvic control improves :)
- Coach Joshua, Team PM
So wait when i sleep should i keep the neutral spine? Because when i sleep i put pillow under my knee and pillow under my head and it flatten my back and they call it the "right posture" while sleeping, should i continue it or just keep my spine neutral as much as possible? Thank you for responding i really appreciate it.
@@justinb.delrosario9913 trying to maintain any one posture while sleeping is almost impossible so don't even try. Get comfy and then do your best. If you wake up in a procovaite position then try to shift out of it.
- Coach Joshua, Team PM
Thank your for your response it will really help me, can i ask more question? Can i also do other stretches everyday or should i only do stretches specifically for posterior tilt?. Is posterior pelvic tilt and flat back the same thing? How long do you think i will fully recover? like get my spine to a natural curvature like other people's spine? Sorry for asking alot I'm insecure about this and really bother me alot... again thank you for responding it will really help me.
@@justinb.delrosario9913 avoid doing other stretches so that you can be certain of which material is helping or not.
Posterior tilt and flat back can be related.
It's hard to say how long it will take you to recover as everyone responds differently to the material but you will notice changes after 2 - 4 weeks of consistent practice.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Can a person with disc prolapse do this exercise ?
Hi and sorry for the late reply. We are going through unanswered comments and you are next. How are you now?
Considering you're dealing with a disc prolapse, it's crucial to approach exercises with caution and consideration for your specific condition. While the routine outlined in the video targets posterior pelvic tilt, some exercises may not be suitable for individuals with disc issues. Stop and exercise that causes pain or that you cannot modify to do pain-free. Modifications include moving slower and smaller.
Given the nature of disc prolapse, exercises involving spinal extension or heavy loading should be approached with care to avoid exacerbating symptoms. It's essential to prioritize exercises that promote spinal stability, core strength, and mobility without placing undue stress on the spine.
The Low Back Pain Solution program was designed for people like you:
www.precisionmovement.coach/low-back-pain-solution/
It has exercises and modifications suitable for managing disc prolapse while addressing your pelvic tilt concerns.
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Hey coach should i treat lower crossed syndrome with these exercises?
No but you should treat posterior pelvic tilt with these exercises.
Precision Movement by Eric Wong yea i noticed .. the problem is i do have a little curve in my lower back and my butt stick out a bit, still my back is swayed forward, that’s why i can’t tell whether it’s an anterior tilt or a posterior pelvic tilt.
This article should help: www.precisionmovement.coach/how-to-fix-pelvic-tilt/
Precision Movement by Eric Wong thanks 🙏🏼
How much will it take to bring normal??
It's hard to say because everyone responds to the exercises differently. You should notice results within 1 to 2 weeks of daily practice.
@@PrecisionMovementCoach thanks bro 💕
I immediately felt like i sit better after this
Nice!
Hi Eric, is it normal to have back pain/numbness after exercises?
That is not something that you should experience after exercise. Tell me more. What kind of back pain? Where is the numbness?
Check out this article and take the free back-pain assessment that I provide: www.precisionmovement.coach/back-braces-lower-back-pain/
Precision Movement by Eric Wong , thanks for your reply. I have pain in my mid back (it’s not really bad) and numbness when I bend (but not always) in the same place. I’ll take the assessment. Pain has always been there more or less but I’ve only noticed the numbness after I started doing the exercises. Thanks!
Precision Movement by Eric Wong , according to that quiz I have flexion dysfunction
Ok, did you get the exercises to practice?
Precision Movement by Eric Wong , I thought I should take a break because it gets really painful whenever I try to exercise. Is it possible I pushed myself too hard and that’s why..?
Excellent excercise! My pelvic tilt makes me hold a lot of gas in my belly! These exercises are very very noisy! Hahah 😂💨
Ha! That is an interesting side effect ;)