The Anterior Pelvic Tilt Solution (SIT HAPPENS!)
Вставка
- Опубліковано 9 вер 2024
- Build without the imbalances - athleanx.com/x/...
Subscribe to this channel here - bit.ly/2b0coMW
Anterior pelvic tilt is by far one of the most common dysfunctions one can have. In this video, I’m going to show you how to reverse the effects of chronic sitting by addressing what muscles are causing anterior pelvic tilt and how to strengthen the areas that are weak. With a step by step attack plan, you are going to be able to fix this muscle and joint imbalance once and for all.
To start, it is important to define what anterior pelvic tilt really is. It is the resultant posture of tightness and weakness in certain muscle groups of the core and pelvis that causes your pelvis to tilt anteriorly and downward. This can be seen pretty easily from the side in somebody that has it. You will notice an exaggerated curvature in the lower back and possibly even a protruding stomach. The belly is not protruding because of it being overweight (although it might be) but rather because the muscles of the abs are not strong enough to counteract the downward pull of the pelvis.
Realizing that our bodies work in a cross pattern muscularly, you will quickly see that the two areas of tightness are the lower back on the posterior side and the hip flexors or iliopsoas on the anterior or front side. The muscles of the hip flexors can become easily shortened because of the fact that they are in this state for prolonged periods of time from sitting. Whether you sit at work all day or just spend a long time in front of the computer or even driving, your hip flexors will have a tendency to adaptively shorten.
This causes a resultant weakness in the muscles on the opposite side of the joint, the glutes and hamstrings. When this happens you actually get a worsening of the problem since you don’t have the muscular strength to counteract the anterior and downward pull of the pelvis by the hip flexors. As a compensation to the glutes being weak, the lower back attempts to kick in and help out. It provides extra extension not provided by the glutes and in doing so, compromises its strength and integrity.
When combined with the pull of the iliopsoas on the lumber vertebrae, you get an overly active and tight low back. This not only can cause pain but further exacerbates the problem. Along with this static positioning of the pelvis you get a disuse stretch weakness on the abdominals. In order to counteract this cascade of problems you need to stretch the hip flexors, strengthen the abs with exercises that don’t over activate the hip flexors, and strengthen the glutes and hamstrings.
One thing you do not want to do is stretch your hamstrings. While it is normal to instinctively try and stretch whatever muscles are tight, this would be a mistake here. The hamstring tightness is not causing the anterior pelvic tilt, it is a result of the anterior pelvic tilt. Stretching them will only make the problem worse.
A bad workout program will make this problem worse as well. If you want to avoid the breakdown that comes from following bad exercises or bad workouts then it’s time you follow a program created by a physical therapist trusted by today’s top professional athletes. You can get this in the ATHLEAN-X Training System available at athleanx.com
For more videos on how to fix muscular imbalances like the anterior pelvic tilt, be sure to subscribe to our channel here on youtube at / jdcav24
Bad posture doesn't end with Anterior Pelvic Tilt. Fix all your postural flaws with this video = ua-cam.com/video/g-7ZWPCWv0U/v-deo.html
I remember watching this video years ago and not quite grasping what you meant by “the hamstrings are being stressed by the pelvis, not vice versa” but it makes sense now, if you can add a little video demonstration of a profile of the hamstring stretch example im sure it would be very benificial to others that might’ve not grasped that wonderful fact
I'm commenting this here so people will see this, if you guys have a skateboard use it! It's the best excercise for lower back, leg, hip and ass muscles, even just rolling to the store with a skateboard like 15 minutes a day will help with this problem alot, i know this isn't for everyone but it is an easy task for those who like it and will help tremendously compared to basic workouts. ✌️
thank you! I was considering liking the video up until the point where you smacked Jesse's ass and mentioned, cracked up and just had to give it to ya ;)
ua-cam.com/channels/y5irfCoLuIYj5yUgylxiIg.html
“I’m actually hitting Jesses ass right here on my UA-cam channel” Jeff Cavalier 2022. Had me cracking up😂😂😂
How did UA-cam suggestions know i had interior pelvic tilt hmmm .. Interesting
Gabriel Ayon coincidence
google knows your search history
Gabriel Ayon Hahahahahahahahahahahaha exactly 😂😂😂
Lol same here man...what are the odds
google knows my search history? i didnt even know pelvic tilt was a thing
Took years worth of physiotherapy lessons and this guy explained it in mere minutes better than anyone i knew. Jeff is a legend.
Bet it was expensive vs watching here with Jeff is free lol
Did it fix your posture APT?
@@stoicg6970 its just one lesson though. Im not discrediting him, but the reason why this video is great is cause it focuses on one topic intended for people with no experience with athleticism to even pros. You took years of complicated athletic lessons because that was a form of profession
He's soooo good at what he does. Truly a master of his craft.
This is making mine worse. This entire excersie is working out my lower back lol how the fuck is it working for you guys? I've been trying for the entire day
That makes sense, I have always thought there was something wrong with me because even though I am really skinny my stomach sticks out.
Oml same I always had skinny arms and legs but my stomach always stuck out so much causing me to think I'm fat
Same here. I call it the duck ass lol and now that I’ve had kids I got the stomach pooch that sticks out and makes me look fatter than I actually am.
Yes , i was skinny fat and even with all the workouts , i got much better and my belly lost a lot of fat but it still stiks out and looks bloated all the time
@@godlysense9065 did you fix it
@Neonkenny HD unfortunately no , i can't see any significant difference , but i think it just takes time
For the longest time I felt constant tension in my hamstrings, everyone told me to strech it. 10 minutes after the first exercise I'm almost crying from the relieve I'm feeling, like sitting down after 10 years standing up. Jeff, you are amazing.
@Jesus has given you all. Repent or die. The one who told you to kill little innocent breastfed babies in 1 Samuel 15:3 ?
Bro go to a chiropractor
@@K-vz4gd Don't they work on bones, it looks like he has a problem with his muscles
@@pythro_ are you fucking stpid. “A chiropractor treats many conditions affecting the nervous system and musculoskeletal system. Think of a chiropractor as a doctor who cares for any kind of muscle, bone or joint pain or dysfunction.”
@Jesus has given you all. Repent or die. How are u believe in it...u know its not real
I blame school.
Exactly
Their chairs don't even support a single rib.
Exactly
We have benches
Me toooooo
the timing of this video for my life is insane
No. Your timing for life is insane.
Please don't round house kick your life.
Same!!
ditto
Awesome video!
Lol same
5:17 Modification of a sprinter lunge(stretch hip flexor, squeeze glute)
1. Stop stretching hamstrings
2. Strengthen glutes
3. Stretch lower back(see video "Quadratus Lumborum Stretch(DO'S AND DON'TS!)"
4. Stretch hip flexors(see first "Stop Stretching Your Hip Flexors!(HERE'S WHY)
5. Do hip flexor-free ab exercises(see video "7 core exercises for low back pain (important!)"
Thx, have a good day
thankssss
Thank
Thanks have a nice day
Thank you buddy
Watching Jessie from 6 years ago makes me realise how far he has come, the transformation has been a steady one and result of hard work. And Jeff he's been looking the same consistently shredded for 6 years.
I thought i was thicc this whole time smh 🗿
Idrink Hennessy FR LMAOAOA
LMAOOO me too💀💀💀😂😂😂
Yo, Angelo
me to
Same
I realized that I don't have a big tummy but a bad posture
Same. I wondered why it looked like I was getting pregnant when my waist wasn't getting any bigger. Then I realized my pelvis was falling down in the front and I was getting a big curve in the back.
great news huh :D
Briel 000 Same lol
I know right!! I go to the gym everyday and my bmi is spot on yet I look like I'm pregnant when my stomach is relaxed, me and my dad both suffer from this but just thought it was the natural tilt of our spine!!
Ikr
needed this so bad. My ass looks better than 90% of girls because of this tilt.
nice
lol pretty much anyone with no ass does this.
Intentionally? I don't think so. They could be intensionally arching there back, but it's not correlated with a posterior tilt.
same
same here
This is exactly what happened to me, I was completely ignorant for years!
Don’t ignore it guys, get fit and give yourself the best chance to be able and healthy. Now I’m 4 months into a sequestrated L5 disc.. still learning to walk properly again due to nerve compression.
Thanks for your awesome, informative videos 👍🏻
u got this man
I’ve have a problem w l5 too. Pelvic tilt causes that? What pains did you have?
@@JorgeGutierrez-sl2lz I had lower back pain for years from lifting heavy things and wearing a nail bag, which contributed to Pelvic tilt. It puts added pressure to that L5/S1 disc. I had a bulged disc for a year, revealed by CT scan.. then the full-on blowout 24mm sequestrated disc, almost cauda equina.
Take it from me, get fit and strengthen your core.
@@bodes1.0 your all fixed?
@@JorgeGutierrez-sl2lz Getting better.. it’s been 6 months, I can almost walk properly. No plantar flexion on right foot.. I’ll get there mate 😉👊🏻
Today i was looking at my mirror and thought,"Man how should i fix this". And this came in my recommendation
It's Cool Careful, youtube is probably watching you
It's because the Google UA-cam overloards were watching you through the camera on your phone and comouter
wonderfully internet, they show you what you needed... it’s not amazing?
It's Cool your fbi man probably heard you
damn big brother watching your every thought
I wish all UA-camrs had the gift of making 7 minutes feel like 30 seconds like this guy does.
I have the gift of making 30 seconds feel like 7 minutes 😏
@@mad777kratos5 bro??
@@mad777kratos5 lets see😫
Reasons
1. School
2. coaching
3.private tution
Heavy school bag weight
Man you preparing for jee???
Car seats I had 3 bad car seats in a row I was in so much pain it felt like my body was folding in two
We students are always sitting on those hard ass benches -_-
And gaming as well.
This was the most helpful video I've ever seen on "why I have a sharp curve in my lower back" and "what sitting all day is doing to my body". Thanks for making this.
i have this and youtube recommended it to me
bless
LiLWiNK211 same :O
same here to shit
Me too, it's very creepy
Haha damn, glad (but weird) to hear it's not just me
I have been doing your exercises for two weeks and am already feeling some relief from my chronic lower back pain. I am being treated at the Stanford Pain Management Center and none of the doctors there spent much time analyzing my pelvis or hips. They relied on x-rays. Now that I know what anterior pelvic tilt is, anyone can clearly see that I have it. I spent over twenty-five years sitting at my job -- often 10 to 12 hours per day. I know it will take some time to undo the damage I did but your videos are giving me hope. Your scientific approach to fitness and conditioning is incredibly unique. Thank you so very much.
Donna Day Woah thats a lot of sitting!
I have similiar problem with doctors, I tried to get them to treat my pelvic alignment for years, they never listened to me, insted I got nerv treamtment that was just result of the wrong pelvic alignment. On other hand I'm very flexible person, so when they treat me I do seem okay, but I do sports where I need to be even more flexible, and they are not helping. :( I hope this video might help.
can also do these lunges walking after getting out of the chair every 1 hour or so without weight or with weight if you're able to use them ... Doesn't take much to activate them but enough to where you feel the burn. doesn't have to just be once a day at the gym. in fact, it's probably better to do it numerous times throughout the day to re-correct the years of tightness from sitting.
Fucking doctors... why is it that I rarely hear of people having good experiences with them?
I spent 10 years being lazy. smokin pot and sitting around. Id get insane back pain all the time..... laying/sleeping on my belly for even short amounts of time caused extreme back pain for 4-7 days. figured i "HAD A BAD BACK!" . After watching elliot explain how everything is connected and back pain is the result of weak muscles i decided to change my body. Fast forward 14 months later..... Im down 55lbs of fat. I workout 4x a week (did 200lb squats today!), and most of all no back pain in 8 months!!! Dont write yourself off till u try to strength yourself!!!!!!!!!!!!!!!!!!!!!!!!!
make sure u strench those him as much as possible and strength the core and back. Dont use heavy weights till your ready. just work that area for months. do lighter weight squats. "superman" exercises (strengthen the back) and strengthen the core...... once u get that those area's strong again ur whole like will change. its worth it to work on those areas. lotsa hip streches and exercises 2-4 times a week
i cant post links.... but go on strength camp and search "back" ..... his video on why weak muscles = back pain really opened my eyes to why i must get strong. The doctors will never explain this to u. they just give u pills. My back is strong as fuck now.
I ment hips sorry bro
3
I did heavy squats today, romanian deadlifts, db jump squats, supermans, planks, burpies, and flutter kicks.... its nice havin a strong back and core !
I'm so jealous. I wish I had 10 years to be lazy.
No you don't.
Note to self:
Stop stretching Hamstrings
Strenghten Glutes
Stretch Lower-Back
Stretch Hip Flexors
Do "Flexor-Free" Ab Exercises
Summary:
1. Stop Stretching Hamstrings
2. Strengthen those Glutes
3. Stretch your lower back if its overly tight
4. Stretch those Hip Flexors
5. Do "Flexor-free" ab excercises
Thank you
@@StellaGoetia666 is it working
@@Kashmoneygodzilla yes it is! I do feel better
@@StellaGoetia666 but did it fix the pelvic posture
@@Kashmoneygodzilla not yet
Damn he thicc
Oh wait that’s just an interior pelvic tilt
That's me, I thought I had muscle even though I almost always skip leg day. It was a pelvic tilt, now that it's fixed I'm flat lmfao
@@lambdacode1503 how long did it take for you to fix it?
@@lambdacode1503 and you did same exercises or something else?
@@twitchy9948 it took me a while but I was doing these exercises sporadically
I didn't take them seriously at the beginning. Also I went to a specialist that had me do similar exercises, but everyone is different so it really depends on your specific issues. Mine were mild but caused a lot of lower back pain when standing and running (not when walking, also had issues near the scapula region when running a few kilometers) so I had to strengthen the glutes etc etc. I'm getting better but I'm not 100% fine, it'll take some more time.
Prior military, early 30s dealing a more sedentary lifestyle and a lot of stresses that were never addressed, this channel is helping me out tremendously in rebalancing my posture and movements and reduce a lot of pain caused by the wrong muscles having to compensate.
Same here, prior, almost 30 and my posture is my biggest insecurity right now!
Lesson learned:
School Ruined a lot of faces due to hours of sitting and posture killing long hours of note taking. Now I started mewing and correcting my very bad posture and trying to fix my Anterior pelvic tilt
Aye, school is torture
@@ogalo1653 Yeah cause at my past school we had to sit for 9 hrs and it was very fucking boring and cold dude but I made it. Sadly I changed school cause I get so tired because of the long hours and many assignments that I cant even play my pc or play basketball and I had eye bugs no matter how long I slept during the weekends
Do u experience knee problems as well?
@@ksiadzgrzesiu69 I was in the taekwondo club and our training was thankfully intense sometimes so I lost weight then got taller. But the long hours still made a lot of students have anterior pelvic tilt, I also have it.
@B0ss I screwed up my left shoulder because of an incident while playing basketball. Still getting treated to fix it through posture and chiropractic means
this video comes out just when I need it
same
+Kyle Schwery agreed
Same
same
I know right, I think Jeff is psychic
The most useful recommendation youtube ever gave me
I love how universe drops the right information for me as and when its needed.
I have an awful tilt and I'd forgotten all that info, thanks guys for the refresher
You mean the YT algorithm lol
All this time I thought I was thicker than a snicker
Ginger billy?
chicken wings and cheese macaroni
No cap bro
As A Massage Therapist I have often recommended your videos to my clients
Oh great pay up lol
When I get 5 likes on something😃I'm famous. Reality tho 😧I'm unknown by human records
You'll lose all your customers
Your customers might lose the gain!!
Would a kettlebell exercise fix it as it is the same move?
1. Don’t stretch hamstring
2. Stretch glutes
3. Stretch lower back
4. Stretch hip flexors
5. Pain free abs
Norbu Keung 2. Strengthen Glutes
@@legendarygaming2850 yup, stretching them would contribute to the problem same as stretching the hams
No.
1. Don't stretch the hams
2. STRENGTHEN the Abs
3. *STRENGTHEN* the Glutes
4. Stretch the flexors.
What
At what point do you start to stretch hamstrings again? After you fix apt?
As a myoskeletal therapist with this condition I can absolutely agree with every single word in this video. I would like to see at least three movements for strengthening vs. 1. Again, great video love the content!
How the fuck did thus work for you? This is making it much worse for me. The entire work out is working out my lower back lol
@@cykablyat9333 maybe you’re not doing the right form?
@@cykablyat9333 "myoskeletal therapy" is a scam
@@cykablyat9333 your back might be tight as well which can cause them to take over
@@cykablyat9333 Little late but make sure you're flexing your abs and glutes. Try to visualize rotating your hips by pulling up with the abs in the front and down with the glutes in back. Should feel your lower back and spine stretch a bit if you're getting it. From there just focus on using glutes instead of low back to straighten up during the movement. Its tough because you're trying to undo years of habitually using the low back to do what the glutes and abs should be doing.
Raheem Sterling needs to see this
Lol
😂
Off Grid Madman lmao
It also might be astrogen/genetics related with sterling
Off Grid Madman 😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂
I wonder if Jesse preps for these videos or he just like walks into work and Jeff’s like “Alright dude here’s what we’re doing today”
@@timmathews803 fucker😂😂😂😂😂😂😂😂😂
@@timmathews803 stop projecting bro
Hes wearing khakis, thats exactly what happened
1 Gladiator Latter*
@@timmathews803 jesus christ. Comments like these remind me that our first amendment has not been taken away yet. You sick fuck. Here's a like.
I've been having the low back pain, and looking at myself in the mirror, this is absolutely my issue. Jeff putting physios out of business here. Thanks for the advice.
James Woods did it work for you?
James Woods has it been working?
@@conradambrossi738 im a dedicated person results from any excersize should appear within 20 days remind me on the 20th day and ill reply if it worked
Hope you see good results!
@@davidwatts3186 did it work?
I did this simple exercise with some 5 lb weights and felt immediate relief in my lower back. I spend hours gaming and my posture is bad, this helped immensely and I'll be looking into the rest of the recommended exercises for ab strength and etc.
Same here man
@kharitonov it's pretty bad.. I need to exercise more. Doing the one in this video does provide me relief when I'm hurting though :)
Same
For the first time in my life I’ve had lower back pain because of my pelvic tilt (I’m in my young 20s) and the pain has been persistent for about 2 weeks now. No amount of stretching relieved it, and now I know why. I did this exercise for the first time today and the pain is 95% gone. I am so relieved and thankful. I will do this everyday and hopefully it fixes my anterior pelvic tilt for good
I also had lower back pains because of the tilt, I’m 16 and to stop the pain I would stretch my back without knowing and made me taller than I actually am So everyone thought I grew to 6’1 until my friends pointed out the tilt and now that it’s better I’m actually 5’11😂😂😂🤕
@@hlogilehlogonolo5438 what rep range did u perform this exercise in?
Did you correct your tilt?
I’m 14 and have had extreme back pain for a year now and this exercise after just 10 reps made me feel so much better
Update?
I started working this routine since yesterday. Did 2 sets of 10 for each leg, so 20 total for each leg every day. After the 2nd day today, I can feel my hamstrings more relaxed and can feel something in my pelvic area too, which means this workout definitely targeted that area. I will post more updates, plan to do this for a few months at least. May also post before-after pictures.
Update Week 1: Been doing for the last 7-8 days now. The position and movement of this workout feels a little hard to balance with weights before you get used to it. After each workout, you should feel the stretch in your hip flexor muscles, shown at 05:38 in the video. It’s the muscles in the inner-side front thighs, just beside the groin. Make sure these muscles are stretching when you do the workout, and while coming up straight with the weights, keep your back foot on your toes for maximum stretch of the hip flexors, while your front foot is flat on the ground. Usually these hip muscles are not targeted by other exercises, so this is unique. I also feel the back of my thighs and calves, the hamstring are more flexible now. This has definitely helped my overall posture, coupled with a few other posture workouts from Jeff. I think I should start seeing a visible difference in the pelvic twist in another 3-4 weeks. Will keep updating.
Sooooooo?
That was 2 days before your comment. Give em time
@@BrennanAbadie oh lol
Whats goin on
Nice, I'm gonna try doing it to. I'll also send any updates if I feel anything substantial happening
As I was worrying about having this problem, I just noticed it in the youtube homepage. Wow. Thank God
its not coincidence, its synchronicity.
Same here. Google is very scary.
that's weird because the same shot just happened too me no joke lol
This is the nature of the universe :)
Divanoli Mydeen "quantum consciousness" lol.....
The most practical you tube fitness channel I have ever seen. He teaches with total practical techniques and logic.
I can't even express how important this video is for everyone with a hip tilt. I am going through so many problems caused by my hip tilt. From weak knees, weak abs, weak hip flexors, weak tfl's. I tried fixing all of these individually, even spent money on physiotherapy and then I've come across this video and it has solved all pains from waist downwards. It's a short but very informative video from Jeff where he covers a lot and can reassure it has worked for me as a soccer player! 👍
Aaron_Ghst how long did it take you to improve your APT?
*Edit - Workout start: 4:13 / 4:30 / 5:18
Strengthen abs, stretch hip flexors whilst strengthening glutes
6:09 - stop stretching hamstrings, strengthen those glutes, stretch out the lower back, stretch out your hip flexors, get those abs strong again - make sure they're not hip flexor dominant movements.
TY
Where is the specific video of the "pain free abs" that are safe to do without having to start a whole program, paying and all etc...? THANKS!
@@kiakandai282 not sure if you found it already, I just searched "pain free abs" on his youtube channel and found it.
ua-cam.com/video/gIhCuqtC0r0/v-deo.html
Thanks!
What lower back streches c
Should i do?
I had this problem and I did this exercise 1 time per day for 3 weeks, it worked, I do not feel any more pain and my back has gone back to normal, thank you!
Is the form fixed too? Also, did you only do this exercise?
bullshit, no way in 3 weeks, more like half a year.
What kind of weights are you supposed to be using and how many reps and sets are you to do?
How many sets are you supposed to do?
Do I need to switch feet when doing it?
I’ve been up for hours in pain and this brought me a ton of relief thank you man
I have been looking for someone knowledgeable on this topic for a few years now. Not one physical therapist in my area has been able to figure this out, and you just explained absolutely everything Ive been going through.
Caitlyn Leigh your physios suck then, it’s a common problem.
Same I've gone to the same physical therapist for 2 months and every time I bring up this issue he's given me different exercises and programs to stretch out and strengthen my hamstrings and never once has mentioned anything about my hip flexors
Not even 1 physical therapist? Fuck you from, North Korea?..
Yep
Exactly! There is only one AthleanX and I’m very grateful for it!
i never knew what this problem was called until youtube suggested this
I didnt even know that i have this problem until i watched this video.
I never had this problem until I watched this video
I didn't even know it was a problem.
I didn't even know what knowing is
I didn't know what is even
Man, you’re attention to science and straightforward delivery is fantastic. I have this exact issue and my lower back hurts constantly. This really helped me understand and is starting to help the pain a lot. Thanks bud xoxo
how're you doing?
i have this too, but mine is severe because my leg muscles have tightness too and that went to my back
How is it a year later?
this took away the back pain I've had for over a year. i had a fall at work and it irritated my back and hip but these have already helped in 2 freaking days. thank you so much.
SO THAT'S THE FUCKING PROBLEM WITH MY FUCKING BELLY BEING ALWAYS HUGE AF. NOT MY NUTRITION. THANKS A LOT
Same here, I'm pretty lean for the most part but I have a bulge in my lower abdomen because of this issue
sed story brah
I cant speak for your problem, I am not a personal trainer, but I notice in myself that if my stomach is gassy, it has the same effect. I think it could be the expansion of gasses in my G.I. tract causes a mechanical displacement that looks the same as what he is describing here. Maybe you also have this problem.
Brandon Redmond can i approach a personal trainer or someone who has been working out for long time and talk to him about my issue? is it going to help? i mean my body is just like the one shown in the video. and as a result, even though i have good abs, when i am not stretching my belly looks like as if i am being ultra fat.
Same here bro
Dang, this guy actually understands the body. It really helps, gosh I needed this info.
Thank you for posting about this. I've been suffreing from this problem for a long time.Affecting my deadlift and squat.
Plus I hate ab exercises
Same, I hate how it makes our shirt stick out weirdly like it shows on Jessie
+IMMORTAL S117 the excercises you hate the most, should be the ones you should do the most no?
+Enyo Pinto nope. not necessarily.
+Waqar Ansari fair enough
Your videos are the gift that keeps on giving. Constantly injuring my back and my hammies are always tight. Stretching them makes the pain worse. Thank you!!
Perfect video. Perfect ratio information: helpfulness:humour:length:understandability
But to be serious: I find this video very helpful, and your explanation makes sense to me, Jeff. Thank you for sharing this piece of knowledgde. It is highly appreciated. ✌
Quality comment :)
Geschmacksberater besides “knowledgde” :) but he is absolutely right jeff is a lifesaver
all this time I thought I was just a thicc boi
Bit weird
Holy Woof oh god
Muhammad Arslan Khursheed stop
Asfand what happened? Did you fix it?
🤣
Can you show us one whole video of every stretch you know please? Literally how to stretch everything so I can just go back and watch it when ever I need to. Cheers
You don't want to just perform arbitrary stretches. You want to stretch muscles that are tight and overactive not muscles that are at it's proper length. So in this instance, if you have an anterior pelvic tilt, you want to stretch the muscles that are short and tight, which are the hip flexors (psoas, iliacus, rectus femoris, TFL); you don't want to stretch the muscles that are long and underactive, which are the glutes and hamstrings; you want to strengthen them! You can checkout my Instagram for content related to postural dysfunctions and how to correct them! Rayy_fit
I don't do social media. Do you have a UA-cam page? If not. I think it's time to start one. Thanks for getting back to me so quickly. It keeps my mental momentum going. Peace from Australia
l
Ali Khadour check out my channel i made a foam roll self myofacial release tutorial. The video i made shows you how to release knotts in your body. Read the description in my video.
I literally had a suit tailor look at me and comment on my anterior pelvic tilt. Finally, 2 months later, I found this video. Thanks Jeff. Seriously.
I'm skinny but my lower stomach sticks out a bit. It's all coming together.
How long did it take
Jeff is wearing a shirt... I repeat, he is wearing a shirt
samuel rogers What is he wearing?
a shirt
what's a shirt? haven't heard about those since I magically have a relationship with exercise
My doctor told me to do the exact opposite (stretching my hamstrings) and now I see why it didn't really work. Thanks man!
Change your Doctor lol
Sheep Shagger yea General Practitioners pretty much are. You need to go to a Physio that knows this stuff
GPs are best thought of as gatekeepers to the rest of the medical community.
One human being cant know everything. For intricate problems go see a specialist.
Ginga Hagane fuck your dumbass doctor 😂😂
This is something you go to a professional physical therapist for. Doctors are shit on this kind of stuff
Jeff just dissected my entire existence without meeting me. Scary part was he is dead on with every single thing. Hip pain? Yes. Low back pain? Yep. Stretching your hamstrings? Umm yeah. Been getting back into the gym at 34 but some minor aches and pains have been slowing my progress. Being 6'3" has left me with some low back pain as I get older. Excited to try this as I'm pretty sure it's going to fix my back and hip pain. Thanks for your expertise Jeff. It really is very much appreciated.
Good on you bro keep us updated
James Hamilton Dang you're pretty tall
How's your back pain doing. I'm 6'6 and 32 so I can relate. He broke down my whole life in this video. Now I'm on a mission to undo all the damage I've done
James Hamilton congrats now worship jeff forever join the jeff cult
Nate Williams Holy shit bro you're a beast. Could you lend me a few inches? I'm only 5'10" ☹
This exercise is absolutely brutal and I aam GLAD I DID IT! I did 20 sets (10per leg) of 18 reps per set, which took about 30mins (if you rest 30secs between every set). After just one session I no longer sat on my butt bones but on actual realligned butt muscles, and my posture improved dramatically. After just one session. Im doing this regularly from now on. Thanks Jeff and Jessy!
20 sets????
@@bobbyhill9830lol jip. It was brutal. I alternated one left, one right, all the way through, to give my opposite glute and leg a few seconds rest between sets. It is great!
I also used 10kg dumbells.
@@ChrisViljoenAwesome you are an animal man.
Can you post an update ? Thansk upfront
Yo this set of movements really targeted the way I was feeling about my lower back. Having competed as a wrestler and now sitting for long periods of time during lock down, I began feeling weird, this man is legit
He explained the condition so much that I literally cried.. 😭
SAME LOL
You Aren't Alone!
@Ravneet Singh fr😂
@Ravneet Singh nah you’re just too worried about appearing masculine, it’s tragic
@@leehamlet5900 😐😐😐😐😐😐
Accidentally stumbled across this video but so glad I did! This is exactly the problem I have! I had a PT a year or so ago and he used to always comment on my hams being so tight but never picked up on this. It all makes complete sense now and where before I had no idea how to go and fix this posture, I now have a clear way to go and attack it. Thanks so much for sharing man :)
Jamie Melville TV well it was your personal trainers job to fix that... 🤔 I'm almost done my pt course and you don't just tell someone their postures fucked without fixing it
+MountKeverest True, I've always known and been quite self conscious about my posture but didn't realise that it was connected this way and what I could do. This video makes a lot of sense and has helped a lot though.
your issue is a posterior pelvic tilt . same issue i had
Uhhhh
I started watching this 2 years ago, my anterior pelvic tilt is gone now, and I have functional strength now. Thank you Athlene X :)
How long did it take to see results
@@striker0603 within 3 and 7 days I already could see a small change and I felt different. I think after 3 months I fixed it completely. I would do glute bridges, squats, and sit ups. But also I would do deadlifts. Sumo deadlifts I think are amazing for your posture because I could feel different afterwards. Id also do arm raises with my back to the wall and my knees bent. Those were mentally amazing. Ive done a lot of other things too but mostly sit ups and sumo deadlifts were my favorite ways to fix this
I have a bad anterior pelvic tilt it's been like 3 or 4 years that I have what I do and what helped you the most should I do diet and ab workouts need some help
And now I know why I can't touch my toes.
I have APT but I still can touch my toes, you just have to practice it.
woopazipper me too but I've always been that flexible despite my APT
I can put my head to my knee despite having APT
***** I'm going to subscribe to your comments and in my mind's eye, Darth Vader will be saying and doing everything you describe. Forever.
Not just any cookie; a hero cookie.
School and gaming made me look like the humpback of Notre dame
Ray Segura holy fuck same I was scared I was the only one
Hunchback*
Game standing up
Ya I regret gaming growing up. I guess my brother had a good reason to pull the cord on my console every chance he could get. Lol.
Ray Segura Quasimondo😂😂😂
Girls be doing the opposite of all of Jeff’s advice
Dale Chen facts 😂
Maybe they will have curved ass but then there belly will always stick out "THICC"
L̶a̶d̶y̶ Fox Ŵøłfæ theyre just insecure themselves. Anterior pelvic tilt or not, we all bootiful
mm. unfortunate. but it's not good for girls either probably
sssniperwolf
Holy crap. I didn't even realize I had this. Been suffering from a super tight back for years, especially in the mornings. Just consciously standing correctly created a major stretch on my hip flexors. Didn't even have to do any of the exercises in this vid. Just practiced standing correctly, maybe even exaggerating a bit. Immediate relief. And this morning, my back tightness was reduced by 80%+. THANK YOU
Had debilitating lumbar back pain for years. Caused by office job and less than active lifestyle which I've recently been changing. Tried this version of a sprinter lunge exercise with 8kg dumbbells and my back pain diminished by 99% overnight...! I hope it lasts! Amazing. Thank you.
Duuudee honestly ... as I am watching this video, I am thanking the universe that you exist. Thanks a lot for you knowledge brother! You’re awesome!
Jeff you are a real saint. I wasn’t able to walk for a year and a half and got fat and got this too. But with your help I’ve lost almost 20 pounds and I’m in the process of fixing my lower back.
Saw this video few years ago, kinda ignored it. Now seeing it again and being dedicated to work out regurarly now, I will start strenghtening my lower back and abs since my lower back hurts regurarly and I know that it is cuz of my weak muscles. Old but gold video with valuable information. Even did a few reps now (with 5kg dumbell) switching legs and you really feel it, feel so good.
Day 58: I can now levitate objects with my gluteus maximums
Skittles_PvP please tell me if it worked really ?
but is ur name gluteus maximus decimus?
😂💀
222nd like.
@Mr. JoJo Actually he meant if this video worked in terms of helping him get rid of anterior pelvic tilt. So actually you're the dumb one here lol
I am so glad I stumbled across this.... no matter what I do, I haven’t been able to keep my lower back on the floor during any mat exercises .... I kept working out because I knew I needed to but couldn’t figure out how to correct it nor what I was doing wrong. I’ve asked many people... and after years this is where I get an answer. I’m so grateful that I have a place to start.
Did it work??
It probably did
Omg i can completely agree with u, i have this and I didnt even know it was an issue, its just that I wasnt able to do certain exercises, cus my back wouldnt stay on the floor
I thought the crazy concave arch in my back was bad genes. Turns out I sit down too much, which I do. This is literally a life changing video. If there's anymore tips on how to correct that someone please leave a comment or link. Thanks
Never sit down ever again lol
Your hip flexors (psoas, iliacus, rectus femoris, and TFL) are tight and overactive and pulling your pelvis forward. Where the opposing muscles , which are the hip extensors (glutes, hamstrings) are weak and underactive. In order to get rid of this issue and get your pelvis into neutral alignment you have to perform SMR (foam rolling) followed by stretching to reduce the tightness and overactivity of the hip flexor muscles. Once you acquire range of motion in the hip flexor muscles you'll then need to strengthen the hip extensors and the deep core muscles (planks, bridges, etc..). I'm a CPT and corrective exercise specialist and have helped clients correct this common postural dysfunction. You can check out my content on Instagram: rayy_fit where I posted about this topic in depth about how to correct it and prevent it!
@Ray S Can you very simply give some exercises one can do at home? Thank you
Strengthen your ass muscles. Helps for me atleast
thanks sounds like logical advice. not to mention doing it all the time will create good habits and strong muscle memory
Well this just causes agonizing back pain where my spine meets my pelvis with absolutely zero burn in my glutes. Fantastic.
this guy is God sent. I've been having lower back pain for a couple of weeks and tight hamstrings, and this is literally the answer. Thank youu!!!!
Beautiful
Hi
ヌルラン・イサ mad weird
Hey girl can you tell me please that your APT cured or not. What exercises did you do
@@BlaXtylE simp
Jeff: " Stretch your hip flexors"
Me: *Googles "Stretch hip flexors"*
First Video: STOP STRETCHING YOUR HIP FLEXORS! - AthleanX
Yup brOther in First video he said stop stretching Your hip flexors ??
@@The_hikmat he provided tests to check whether your hip flexors are tight or weak and said if they're tight you can stretch but if they're weak stretching will cause damage.
6:34 "make sure not making hip flexors dominant movement" :p
Because the hip flexors are giving your spine the stability it needs while your abs are too weak. You have to first strengthen the ab muscles so your spine has some way to stabilize, which will allow the hip flexors to take a load off. I think that's what he was saying in the video where he says not to stretch the hip flexors.
but what are hip flexors?
Being a metal/double bass drummer, this is invaluable. I always have tight hips, but I didn’t know it was causing this tilt. I was told by other drummers to stretch out the hams/quads...clearly never solved the problem. Thank you so much for this!
Jesus … I can’t even imagine how much that must screw with your body. I’m a flute player and posture is a huge part of playing well , and recently I’ve been feeling held back posturally, but with drums , I can imagine having posture issues can completely screw you up. I hope these vids helped you!!
My fellow musicians what is up. Good thing I fixed my posture earlier than down the line as well
I'm right behind this comment.
As a drummer, I've been having a hard time overworking my flexors.
I'm constantly working on my posture and as one who does physical labor work on top of drumming, keeping my back in check has been critical.
I haven't known how to operate my body accordingly between know what to loosen or strengthen and this helps tremendously.
Same boat here
I had a pretty horrendous work related back injury (construction), and ended up doing six months of physical therapy, multiple x-rays and M.R.I's and got prescribed pain meds, muscle relaxers, and anti inflammatories. None of it fixed the problem and i assumed it was chronic. I recently however had a chance encouter with a DIFFERENT physical therapist at a bar, and he mentioned i had anterior pelvic tilt, apparently just from looking at me? And recommended looking at ways to help mend that. Instant relief, its honestly astounding.
I've been trying to fix this for a while. I have this as well as scoliosis and disc disruption. I completely blame the ATP on sitting too much. My back got jacked up after getting a desk job and working OT every week and prior to that I had been sedentary a lot because I've been using computers since I was a little kid. My advice to everyone here is to use a sit-stand desk and make sure you're getting up every once in a while to move around and stretch. Don't be sedentary for long hours day in and day out because it will catch up to you. I've had to deal with severe chronic pain and once you mess up your back it affects every part of your life. I can no longer sit for long periods of time.
One of the most informative exercise videos I've seen in a while. Really spot on in terms of identifying modern day physiological problems and rectifying them.
I'm really glad this was in my recommended, this video possibly helped me out! I'm going to try and report back soon if it works for me.
Same here.
Me too I've been wondering why my shoulders/upper back were farther out than my lower back for awhile now.
snap
did it work
Excuse sir, should my back straight during doing this exercise?
This is exactly what's happening with me! xrays, doctors, $500 on an MRI and they couldn't tell me this!! You broke this down in a couple of minutes!!! If you have any suggestions to which videos etc to follow or a complete program I would greatly appreciate it! Wow!
Wow thanks UA-cam I would have never typed this in and its exactly the problem I have. Shit those robos are getting good...
Most men probably have this problem.
alessandro alfaro Its logaritm not robo u dumbo
Unknown Badass Thanks for your reply, incredible stuff.
it logarithm not logaritm u dumbo
lol thank you
I had trouble all this time and now I've found the answer
How the f*** did UA-cam guess I have this problem
Charles Matte cause you watch UA-cam 24/7
Charles Matte they probably seen your watch history lol
Charles Matte It's a pretty common problem.
Charles Matte UA-cam probably knows how much time you and I waste sitting around watching youtube and figure you have this problem which comes from sitting around.
Christopher Moody lol
I can’t believe I’ve lived for 45 years with this issue and it was fixable with these well explained exercises. Honestly, thank you. It’ll save me more unnecessary lower back pain and visits to my physio and acupuncturist.
I've had low back pain for YEARS and I'm just now 37. This was life changing. Thanks for spreading the science Jeff.
wow I think you just changed my life.
Seriously, I've been dealing with this problem for so many years. It's hard for me to stand for an hour without getting lower back pain
coy chance Idem. I wouldn't say just an hour, but i definitely get back pain if I stay up long
I had the tilt for so long, my glutes and lower core stop firing when I walked. Now it feels great... when I walk my dog I concentrate on tilting my pelvis forward. I think about 3 things, creating space in the hip flexors (create distance between top quads and lower abs), tightening my core below my naval and engaging my glutes. I hold for 1 then 2 then 5 and 10 minutes at a time. work your way up, it's mental as much as physical to remember to keep glutes engaged. nows it's second habit and feels great to get blood flow in the hip flexors by doing this stretch. In the past, I bet I've gone months without engaging my lower core and glutes and now it's automatic
same here!
kk
This explains so much! That's why my lower back hurts after standing for a while! Thanks Jeff!
I've struggled with this my entire life and my physiotherapist just told me to walk with a stretched back! I'm so glad I can finally do something about this
So did it work
How’s your posture now ?
I have been strengthening my glutes and abs for about 2 months and been stretching my quads and hip flexors too everyday. I still see no change whatsoever in my lumbar lordosis. Now I think its pretty much genetic.
the most helpful thing I personally found for fixing it is to just do posterior pelvic tilt whenever sitting/driving and walking. That goes for all posture issues too. Doing exercises is great, but complementary imo. If you're sitting/walking around for 15 hours of the day with shitty posture that's what you need to fix..
Lord Plum i assume you are doing squats to strengthen your glutes but the problem is squats promote anterior pelvic tilt. I used to look like fawn from narnia ;) I had that bad tilt. Now I have stopped working out my legs for a while and believe me it has done wonders because whatever quad exercise you do, you'll always be working your hip flexors with them. So just try to avoid training legs for a while and then revert back to us perhaps, about your progress? :) Good luck, i know its damn frustrating
Lord Plum i assume you are doing squats to strengthen your glutes but the problem is squats promote anterior pelvic tilt. I used to look like fawn from narnia ;) I had that bad tilt. Now I have stopped working out my legs for a while and believe me it has done wonders because whatever quad exercise you do, you'll always be working your hip flexors with them. So just try to avoid training legs for a while and then revert back to us perhaps, about your progress? :) Good luck, i know its damn frustrating
Jawad Abid yes the front parts of my pelvic region wont give in. Its tight as fck and stubborn as shit. Im so sick of it.
Just leave legs for a while brothers and rehab your concerning muscles
I'm only 5'2" but in the last 5 months since turning 62 have been experiencing hip pain and lower back pain for the first time in my life...I've been looking for answers and can't wait to see results from these few strategic points!
Thanks so much!
did you see any results?
Proud Cushite why cant anyone respond..😑
I have noticed this about myself for over a year now... I ALWAYS do leg lifts for my abs lol cause i love those fucking things... but after watching this I went to stretch my hip flexors because I know that my glutes are not that weak. I just did bodyweight stretching like he does with the dumbbells to drive ur glutes forward and already after one day I noticed my pelvic tilt is already NATURALLY (without me having to fix it) in a better position. THANK YOU JEFF (been watching for a couple years now!)!
Dav C update please ?😄 how is your anterior tilt now?
Y’all are doing a fantastic service for the world! You’re videos are well shot, funny, and concise. My back and hip pain have been greatly helped by the knowledge you are sharing. Keep up the great work and thank you so very much
I want fix this because it makes me look like I have a fat stomach but I don’t have one
what I see through black eyes is your stomach flabby?
Sparoh not at all it poke out because of the arch in my back.
what I see through black eyes like can u pinch it
Sparoh yes
what I see through black eyes The unnatural arch of the back gives us that “lower belly pooch.”
UA-cam: I am now going to create an insecurity you never knew you had, and tell you how to fix it.
Me: Thanks!
Quit being a little bitch.
@@whatshendrix dude he's allowed to express his insecurities dont make him feel not normall
@@davii333 How inconsiderate of me.
@@whatshendrix ooooooh very edgy and cold and cool personalitiy ooooooh
@@user-xl1up5jy8q Oh, did my comment strike a nerv, clever guy?
explains so much about my condition. I'm at a point where i have constant back pain because of my tilt. this is extremely helpful. thanks
Rashad Mustafa omg same
Daltira I would trust this guy long before I trust any quack chiropractor, they aren't even a real doctor!
if you actaully believe this try living with the tilt.
ur a fucking moron no its not supposed to be there, if it was why do people with the tilt always have back pain and tight hamstrings? I'm using this video to help my mom with her apt and its working and she feels less pain. Shut the fuck up u stupid uneducated moron, you are absolutely wrong
Daltira Do you mean the curvature? Because that is supposed to be there.
Without working out, one quick fix I discovered is to check if you're putting more weight on your toes than your heels when walking. If you are, even if it's a little uncomfortable, trying dropping your heel down while walking or standing upright. When I started doing this, I put less pressure on my front leg muscles (no idea about the scientific term), and by doing so my anxiety levels actually started dropping dramatically, and it helped with my IBS as well. Kind of crazy how it took me years of trying all different things to fix my health problems, but just switching the weight on my feet was the one thing that actually did anything. Now I just gotta try these exercises and hope they do the rest of the work for me.
Thank you for this, I've always stood more on my toes, I'm goimg to try this!