Stretch and exercise for anterior pelvic tilt | Lower crossed syndrome
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- Опубліковано 7 чер 2024
- This video demonstrates anterior and posterior pelvic titls and the muscle imbalances involved with them.
Anterior pelvic tilt is also known as lower crossed syndrome and is helped by specific stretches and exercises.
The stretch recommended is a hip flexor stretch and quad stretch with rear foot elevated.
Th exercise recommended is called a dead bug. The dead bug will strengthen the core so that the abdominal muscles can help pull the pelvis up.
Core stability is highly recommended with anterior pelvic tilt.
Brilliantly explained. I had visited 7 physiotherapists in a span of nearly 4 years since having Sciatica, things got much better within the first year, but the final bits of remanent pain weren't improving for the next 3 years. I knew I must be having an anterior pelvic tilt, but I didn't know the science behind it. And so, when I finally met one physio during my last visit to a physio, he realized the problem and explained to me in detail what the minor problem was that I needed to fix. It was the same situation with lengthening/relaxing the hip muscles first using the same exercise you described in the video, then moving on to the core muscles with the exercises you mentioned.
Just a reminder for everyone, it's a proven method and has worked for me very well. But be sure to get diagnosed first up.
Thank you for breaking down the possible failure points in detail of these exercises.. without a mirror sometimes you don’t realize how wrong you can be doing things
This series is so helpful!
Thanks for these great exercises
Excellent, thank you❤
awesome, Jeffrey
Thank you so Much for this 🤗💛
Thank you so much, god bless you for this information
You are very welcome
Very helpful. Thank you!
You're welcome!
Thank you 😊
You're welcome 😊
wow you are so good! I did the exact same thing (have a big arch in my lower back) when I stretch, and I always wonder why I don't feel the stretch a lot in my thighs. After I fix my posture, I can already feel the difference in stretching.
I'm happy this helped.
@@DrJeffreyOGuinSaintLouis How many times do stay in the flat back exercise the one you showed at the end sorry couldn’t remember the name ?
How long does it take to fix the tilt?
That was wonderful , Could you please tell me some exercise for posterior pelvic tilt as well.
if you do a search, you should find them. I made the video about a month ago.
Are warm ups like jumping jacks or running in place necessary before doing these?
Not before the dead bug exercise. You could do a light warm up before the hip flexor stretch, but I wouldn't say it's necessary.
Can genetic anterior pelvic tilt be corrected?
Thanks , how often should you do this daily ?
yes. Daily and even a few times/day for about 20 seconds at a time/side.
Do you have a video for posterior pelvic tilt?
Yes. I have been meaning to make this. I will get to it tomorrow.
Most important topic is APT
Is the back flat or in a neutral position?
You want to overcorrect into a posterior pelvic tilt. Get the low back as flat as possible.
Is this to fix anterior tilt ?
this is to help with an anterior pelvic tilt. Not a guarantee to fix it.
Did you just come from work in the bank and thought "I'm just gonna make a quick fitness video. I don't need to change clothes!"? :D
When I actively pull up, my hip flexors are so tight, I can’t even stretch anymore! I’m a mess!
keep at it. stretches take weeks of consistent effort to get resluts.
I never feel the stretch. After this exercise it’s even worse.
Doing these realy hurt my lower back.. which pisses me off cause I'm allready in pain sleeping. Now U probably made it worse