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
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 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!!!
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!
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.
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!
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!!
I been having really bad back pain for over a year. But after doing this for first time my back feels like I got back massage, but only thing is my spine pops every time I do a set. Thank you for this video.
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 😅
Today, God heard me as He led me to your video. I've had a tilted pelvis for years and no recommendation for exercises. After one session, I feel much less pain in my lower back. Thank you!
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
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
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.
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.
@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.
Eric, I have a question and I hope you see this. I have posterior pelvic tilt and thanks to your video I have gotten significantly better within just two days. That being said, I'll get to the question. Is it okay if I do crunches (10 daily) but still maintain the exercises shown in the video (and then maybe increase the frequency of crunches after 2 months)? The reason I'm asking this is I don't want to lose my core strength by completely giving up on crunches for a long time.
Hey! I'm glad that my material is working out for you. To be honest, you want to avoid doing crunches. They are part of the root cause of your issue. Also, they are pretty useless when it comes to meaningful core strengthening. Check out this article and the exercises that it describes instead: www.precisionmovement.coach/core-stabilization-exercises/
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
Trying out these exercises to get a feel for them. I had a question: For whatever reason I've always had joints and such that were prone to "pops". Completely non-painful, and I mostly just ignore them. For the supine leg raises, every time when I'm coming back down I feel a "pop" in my lower back (slightly on the left side, maybe?). As I mentioned it doesn't hurt, but it is certainly annoying. Is this a common issue, and if there's no easy fix is there an exercise I can do to replace it in this routine?
Hi! Noises without pain are typically nothing to worry about. However, moving slower and smaller will help. Develop control over your movements so they don't become worse. Let us know if you have any more questions :) - Coach Joshua, Team PM
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
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
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
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
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.
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/
That is a good target but it's okay to let your pelvis and spine move in healthy ways. The problem is if you get stuck in any one position for an extended period of time. Thanks for stopping by and let us know if you have any more questions :) - Coach Joshua, Team PM
my MRI report says that lumbar vertibral curvature is straightened, hemangeoma at l3, degenerate disc disease, should I do this exercises, please.... make a video on how to sleep in this condition (straightened lumbar) it will be very helpful
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
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
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
@@1million-j7o 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 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.
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?
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.
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
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 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?
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?
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 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
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..?
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
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
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 😢
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!
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
Great video! These are really the best exercises for PPT. A couple notes though: In your experience, have you actually seen anyone born with a PPT be able to reverse it? As in, live in APT after having done a lot of work? Cause personally I have never, the spine doesn't seem to be able to change that much in either direction no matter how much you train. It is true though that you can consciously change your form during exercise in order to address it and get out of it for a bit. Just my opinion though, I'd love to hear your thoughts if you ever see this comment :) Second: you mentioned lower back pain due to PPT. Again in my experience (both on my body as a born PPT lol and my clients') I have never had any back pain. If anything, most, if not all people I come across with lower back pain usually are in APT. There's also an old Pilates theory that the ideal shape of the spine is "flat as that of a new-born baby's". I'd love to hear your thoughts on that too. The main problem I see with PPT is aesthetics: it just looks bad unfortunately, especially if emphasised. Flat butt and protruding belly are not aesthetically pleasing, which is what led me personally to this video a while back, and I incorporated all these to my workout :) So thank you, and if you find the time I'd love to get any feedback on this comment! :)
Thanks for the great feedback! I have seen many people change their pelvic tilt behaviour; either from PPT or APT into neutral. There are many varieties of back pain resulting from different postural syndromes. Neutral spines have curves. If you ever meet someone with a flat spine, then please publish a paper on them :)
I was born with extreme PPT, I walked on my toes for 27 years, finally at 28 after a year of hard work (4 hours a day minimum exercize and stretch) plus maintaining anterior position all day I am probably 5-7 degrees off neutral. I still can't straighten legs while sitting, still can't raise my legs more than maybe 35 degree while laying down, still can't touch past my knees and only in last month have I ever lifted toes off ground from any position in my life period. But considering before I started working on it, I walked on toes because I used to not be able to touch heels to ground, and I walked around with my knees and back bent, and now I walk normal enough to pass as a normal walker. It can be done, I'm sure in a few more years I'll eventually reach neutral. Your PPT can't be worse than mine, I promise. I has to walk on my toes because I couldn't touch heels to ground, couldn't straighten or even bend legs even halfway straight, from a laying position my legs must bent not flat on ground and my toes were always pointed straight never able to even lift a single degree. I literally had less mobility than anyone I ever seen, couldn't even reach arms forward to even try to touch toes let alone reach half way to my knees while they are completely bent. Imagine sittings with both legs bent instead of straight and not being able to even get halfway to your knees let alone toes. Im now to my knees , one day my toes. I can lift my toes up a whole half inch with feet flat on floor while sitting - before I couldn't touch heels to floor let alone move my toes. While laying my knees not only were bent but toes straight out. So don't feel hopeless, I promise you are not as PPT as me, my doctor's didn't even bother to recommend therapy they said it was unfixable and they were just happy I somehow learned to walk on toes - now after 28 years I walk normal enough to fake it. Stop being scared and just try, no one will fix it for you your gonna have to go in hard like me.
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/
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.
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.
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
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. 😑
@@PrecisionMovementCoach EXERCISE at 4:00 is impossible for me to mantain the anterior pelvic tilt and do the movement, can i put a pillow below the lumbar curvature? thanks
It's worth a try...let me know how it goes. I'd like to know about your pelvic tilt ability in general in standing and lying postures. How well can you do that?
What if I cant get my pelvic back to its normal tilt while doing knee extensions. I almost can hardly get my chest off the ground while doing the first exercise.
What position is your pelvis in when you are lying down? Choose from tilted forward, tilted backward, or neutral. You might benefit from practicing pelvic tilts in different positions. The first one I would try is on hands-and-knees. In this position, try to tilt your pelvis without moving your upper back. Once you have made progress with this you can move to a standing position and attempt the same task.
What happened was what seemed like nothing at all. And then boom my butt is gone by back is swollen so bad and now have a promoniate posterier tilt that I cant seem to move at all. My hips and back seem completely frozen stuck
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!
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. :)
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!!
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 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.
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! 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
I been having really bad back pain for over a year. But after doing this for first time my back feels like I got back massage, but only thing is my spine pops every time I do a set. Thank you for this video.
Amazing!
Thanks so much for trying it out and letting us know.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
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
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
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. 😁
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! :)
Today, God heard me as He led me to your video. I've had a tilted pelvis for years and no recommendation for exercises. After one session, I feel much less pain in my lower back. Thank you!
Thanks for sharing!
We really appreciate that :)
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
Excellent information here and on your website. Thanks!
Glad that you think so :)
This is amazing! Very well done!
Thanks...I'm glad that you appreciate the material.
So helpful! Thank you very much!
You're very welcome!
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
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
Thank you so much for making this video!!!
You are welcome!
THANK YOU!
Edit: This is amazing. And so are you. Peace.
You are welcome!
Very well explained and helpful, thank you.
Great to hear! You're welcome :)
Thanks man, easy and neat!
Welcome :)
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, excellent
A said it three years ago, but I wanna do it again, so.. thanks a lot
You're welcome!
Nice video. Thank you
You are 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
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/
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
Thank you brother. This is amazing information.. already helping with pain
Yussss!
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.
thank you so much
You're welcome!
I love it! Thank you so much!!
So glad!
good video.............I have posterior p tilt.............I GO TO A GYM...........should i do the leg curls and leg extention exercices? thanks
U are the best
Pressure in lower back after completing, so I would say it’s doing something!
Nice!
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.
Eric, I have a question and I hope you see this. I have posterior pelvic tilt and thanks to your video I have gotten significantly better within just two days. That being said, I'll get to the question. Is it okay if I do crunches (10 daily) but still maintain the exercises shown in the video (and then maybe increase the frequency of crunches after 2 months)? The reason I'm asking this is I don't want to lose my core strength by completely giving up on crunches for a long time.
Hey! I'm glad that my material is working out for you. To be honest, you want to avoid doing crunches. They are part of the root cause of your issue. Also, they are pretty useless when it comes to meaningful core strengthening. Check out this article and the exercises that it describes instead: www.precisionmovement.coach/core-stabilization-exercises/
@@PrecisionMovementCoach thank you very much
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
Trying out these exercises to get a feel for them. I had a question: For whatever reason I've always had joints and such that were prone to "pops". Completely non-painful, and I mostly just ignore them. For the supine leg raises, every time when I'm coming back down I feel a "pop" in my lower back (slightly on the left side, maybe?). As I mentioned it doesn't hurt, but it is certainly annoying. Is this a common issue, and if there's no easy fix is there an exercise I can do to replace it in this routine?
Hi!
Noises without pain are typically nothing to worry about.
However, moving slower and smaller will help. Develop control over your movements so they don't become worse.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
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 :)
Great routine! Thanks!
You're welcome!
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
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
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
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 :)
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🌷
This works, thanks!
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.
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! 😊
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
Should i aim for neutral posture on everything, I feel like I have pelvic instability in general.
That is a good target but it's okay to let your pelvis and spine move in healthy ways. The problem is if you get stuck in any one position for an extended period of time.
Thanks for stopping by and let us know if you have any more questions :)
- Coach Joshua, Team PM
my MRI report says that lumbar vertibral curvature is straightened, hemangeoma at l3, degenerate disc disease, should I do this exercises, please.... make a video on how to sleep in this condition (straightened lumbar) it will be very helpful
Please consult with your primary care physician on this one.
Thank you
You're welcome! - Team PMC
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
Thanks!
You're welcome :)
Thank god i found this video thanks
Glad I could help.
Thanks a lot!
Anytime!
You're welcome :)
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
I cannot do the supine leg raise with both legs. my fresh SI joint injury is still painful. Can I do one leg at a time?
That is a great modification :)
- Coach Joshua, Team PM
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/
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/
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
@@1million-j7o 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 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 😁
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?
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 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!!!
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!
Good job
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
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 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/
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/
Can I do this if I have anterolisthesis S1 L5L4
Yup!
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 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
Cool exercises.
Thanks :)
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..?
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/
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.
Anyone else's back crack a lot with the with the hinge? There was a lot of release for me!
That is not uncommon.
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🤍
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 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
Great video! These are really the best exercises for PPT. A couple notes though: In your experience, have you actually seen anyone born with a PPT be able to reverse it? As in, live in APT after having done a lot of work? Cause personally I have never, the spine doesn't seem to be able to change that much in either direction no matter how much you train. It is true though that you can consciously change your form during exercise in order to address it and get out of it for a bit. Just my opinion though, I'd love to hear your thoughts if you ever see this comment :)
Second: you mentioned lower back pain due to PPT. Again in my experience (both on my body as a born PPT lol and my clients') I have never had any back pain. If anything, most, if not all people I come across with lower back pain usually are in APT. There's also an old Pilates theory that the ideal shape of the spine is "flat as that of a new-born baby's". I'd love to hear your thoughts on that too.
The main problem I see with PPT is aesthetics: it just looks bad unfortunately, especially if emphasised. Flat butt and protruding belly are not aesthetically pleasing, which is what led me personally to this video a while back, and I incorporated all these to my workout :) So thank you, and if you find the time I'd love to get any feedback on this comment! :)
Thanks for the great feedback!
I have seen many people change their pelvic tilt behaviour; either from PPT or APT into neutral.
There are many varieties of back pain resulting from different postural syndromes.
Neutral spines have curves. If you ever meet someone with a flat spine, then please publish a paper on them :)
I was born with extreme PPT, I walked on my toes for 27 years, finally at 28 after a year of hard work (4 hours a day minimum exercize and stretch) plus maintaining anterior position all day I am probably 5-7 degrees off neutral. I still can't straighten legs while sitting, still can't raise my legs more than maybe 35 degree while laying down, still can't touch past my knees and only in last month have I ever lifted toes off ground from any position in my life period. But considering before I started working on it, I walked on toes because I used to not be able to touch heels to ground, and I walked around with my knees and back bent, and now I walk normal enough to pass as a normal walker. It can be done, I'm sure in a few more years I'll eventually reach neutral. Your PPT can't be worse than mine, I promise. I has to walk on my toes because I couldn't touch heels to ground, couldn't straighten or even bend legs even halfway straight, from a laying position my legs must bent not flat on ground and my toes were always pointed straight never able to even lift a single degree. I literally had less mobility than anyone I ever seen, couldn't even reach arms forward to even try to touch toes let alone reach half way to my knees while they are completely bent. Imagine sittings with both legs bent instead of straight and not being able to even get halfway to your knees let alone toes. Im now to my knees , one day my toes. I can lift my toes up a whole half inch with feet flat on floor while sitting - before I couldn't touch heels to floor let alone move my toes. While laying my knees not only were bent but toes straight out. So don't feel hopeless, I promise you are not as PPT as me, my doctor's didn't even bother to recommend therapy they said it was unfixable and they were just happy I somehow learned to walk on toes - now after 28 years I walk normal enough to fake it. Stop being scared and just try, no one will fix it for you your gonna have to go in hard like me.
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
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
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 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?
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
Wonderful
Thank you! Cheers!
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. 😑
It hurts doing these exercices... Should i keep trying until i reach the correct technique?
Muscle pain from fatigue is ok. Sharp, stabbing pain associated with something "wrong" should be avoided. Tell me more about your pain?
@@PrecisionMovementCoach i cant make a "clean" moviment like you do in the video
Definitely keep practicing...exactly which movements/exercises are not "clean"? What exactly do you mean by "clean"?
@@PrecisionMovementCoach EXERCISE at 4:00 is impossible for me to mantain the anterior pelvic tilt and do the movement, can i put a pillow below the lumbar curvature? thanks
It's worth a try...let me know how it goes. I'd like to know about your pelvic tilt ability in general in standing and lying postures. How well can you do that?
What if I cant get my pelvic back to its normal tilt while doing knee extensions. I almost can hardly get my chest off the ground while doing the first exercise.
I am unable to push my hips to that position without immense pain
Although everything I do is quite painful, laying down seems to almost be the worst
What position is your pelvis in when you are lying down? Choose from tilted forward, tilted backward, or neutral.
You might benefit from practicing pelvic tilts in different positions. The first one I would try is on hands-and-knees. In this position, try to tilt your pelvis without moving your upper back.
Once you have made progress with this you can move to a standing position and attempt the same task.
Tilted back, my spine is stuck completely straight
What happened was what seemed like nothing at all. And then boom my butt is gone by back is swollen so bad and now have a promoniate posterier tilt that I cant seem to move at all. My hips and back seem completely frozen stuck