Our brand new app - ROM Coach is LIVE! Download it via one of these links: Apple App Store: www.precisionmovement.coach/rom-ios Google Play Store: www.precisionmovement.coach/rom-android
i did the first excersie and now my SI joint is in supper pain, can you advice what did i do wrong i did many time wallking at different times, what should i do now??
I’m doing this routine for 2 days. I will post an update in a couple of days 1st week update: Exercises are getting easier. My abs feel less loose during the day 2nd Week Update: My ab muscles look more prominent (still at the same body fat!). I'm definitely more aware of my posture now. The most difficult part, for me, is the awareness of active core and glutes during reverse lunges. I definitely see improvements! Thanks. I'll keep practicing every day, I still see room for improvement - it takes me only about 10 minutes.
@xIORIx I'm not doing it on a daily basis anymore. But I do it every now and then. I recommend, my posture improved along with other exercises (bar passive hanging + vacuum).
Child Pose Stretch x 1 minute Kneeling Hip Flexor DCR x 2 cycles per leg Superset: a) Glute Bridge x 15 sec b) Plank x 15 sec Reverse Lunges x 12-20 reps total
I gotta say my abs are so weak that plank would just exacerbate the issue. Dead bug with bands on your hands with no movement and a flat back helped me to teach my self how to have a flat lower back and not lose tension and fall into lower back extension.
I'm a 20 year old male with a self-diagnosed Anterior Pelvic Tilt. After doing these stretches for merely 2 weeks I've noticed notable improvements in the arch in my back and my lower back pain. Would highly recommend doing these exercises for anyone who thinks they have APT as they only take roughly 6-8 minutes a day!
same here , i'm 26. although now i'm thinking i should stop doing these exercises because maybe that will tilt my pelvis forwards now and get into a posterior pelvic tilt position , and oh boy that's just as troublesome as an APT ! i need an educated opinion on the matter.
After trying a few different videos from other people about APT for a month daily, aside from my abs i couldn't really feel or see a difference. Tried this for a few days, and already it's a massive improvement. I can really feel these exercises working and it makes a difference. I'm much more aware of my pelvis now and because of that my back feels much better. Fairly certain it will fix my posture over time.
Great to hear! Thanks for stopping by, trying it out, and commenting. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
I have been doing these exercises and correcting my posture while sitting or standing for 2 days, and i have already seen major improvement in my back and ATP.
Oh why oh why did it take more than 5 years for me to discover this video?! Fantastic! As a former L5-S1 microdiscectomy surgery patient 15 years ago and one who still suffers from this problem, I just wish the plethora of physiotherapists I have seen over the years would have provided me with this short, sweet and simple routine. Thanks so much!!!
Dude, you saved me!! I've had an anterior pelvic tilt for years. I started doing this routine just yesterday, and this morning when I woke up I noticed my posture had already improved a lot. Can't thank you enough for this!
@El Matadores I didn't say I fixed it. If you read my comment, what I said is after doing this routine just once, MY POSTURE improved a lot. It is a matter of postural awareness, my comment doesn't contradict anything of what you are saying actually. After two years my pelvic tilt is history! But this video was the first step for acquiring awareness of the muscles that I wasn't activating, or were too weak, or shortened, and yeah I'm really thankful because I used to look like a fcking duck, LOL
Thank you for explaining in detail and showing corrective exercises. Your time and expertise is greatly appreciated! I have anterior tilt and a weak pelvic floor and as a result have a lot of back pain, especially when working my abs. I realize that I need to get the muscles firing correctly before doing more aggressive ab exercises. THANK YOU!
Finally after watching 15 videos on bridge exercise for anterior tilt, you are the only one educating rightly about how to come back on ground that is flat not arch. THANKS
As a person that constantly sits behind the computer with poor posture, this is exactly what I needed to relieve my lower spine. One exercise, and I'm already confident this will fix my problem. Time to commit daily as you've said!
Just want to say thanks for this video! Can definitely see some results after doing this for about 3 weeks, even my posture and back pain got better! Thank you so much for posting this!
I have been doing this routine for the past week and there is definitely improvement. Love the easy to follow routine that is very possible to do daily. Other videos had good content too but the routines were too long to do every day. Thanks so much for posting this!
Super helpful and clear instruction. I've followed similar things on other UA-cam channels but this one is the best as it communicates so well on the necessary details to follow in order to get effective exercises instead of doing them for the sake of doing so. Please keep up your great work!
Glad it was helpful! Thanks for the comment. We are so happy that our content is helping you. Let us know if you need any advice :) - Coach Joshua, Team PM
Excellent video! I love and appreciate the uncomplicated simplicity and clear instruction/demonstration. I've watched many videos on APT, and this is, by far, the best.
Seeing very good results ! All u need to be is consistent and work hard. If u need motivation jus think about how good your life is gonna be after all the hard work.... it’s worth it
I was so glad to find you here on You Tube! I’m 80, but my younger days ( up to 70 ) were very active: swimming, Figure skating, being coached by a personal trainer ). When Covid hit, no more visits to the Y, and gradually I reached the point about a month ago where my left arm was “twinging” when I moved it. When I saw your Rotator Cuff clips, I knew that might be the problem; since I had lower back problems I took up those exercises and subscribed. Thanks for posting these! I’ll put them on my daily calendar!
This is the best video on this subject. In fact, other videos lack important details and nuances and I would argue this is also the only good video on this subject.
As a 60-something woman who has worn heels for work and done a lot of sitting at work, I can guarantee that anterior pelvic tilt causes low back pain and sciatica. After reading the blog post on this topic and just being aware of my posture, I have reduced my low back/gluteus sciatica pain significantly. I will be doing this routine every day. I was at the point of barely being able to walk, and I am not one to exaggerate.
First off all, thank you very much for all of the exercises, you've put a lot of work into it. I'm very glad to be able to use them. I hope they will help me eventually. Right now I'm going to a therapist, but I'm only getting stretches until this moment. And because I was already familiar with your UA-cam channel, I decided to use your program as well. I'm having lots of problems with my body, due to sitting and standing wrongly my entire life, and also because of playing soccer I think. Here's my list, here we go: a neck hump (it hurts a lot!), a hunchback, an anterior tilted pelvis, tight hamstrings and calves, and painful knees. I don't know where to start exactly, so I am doing lots of your exercises at the same time and hope my posture will gradually get better and let the pain disappear. When I am doing the second exercise my knees (in particularly the right one) start to hurt. It's very annoying. Do you maybe know what might be causing that? By the way, I'm willing to give you something in the near future, can i actually donate?
Thanks for following along and we are here to help! It's hard to say why your knee might be hurting without learning more about your body. Make sure to avoid any exercise that causes pain or that you cannot do in a pain-free range of motion. We just launched a new program and it is the best place for you to start to address the root causes of your issues. It will give you more direction than what you are doing right now. www.precisionmovement.coach/foundation-for-movement-longevity-yt Check it out and let us know what you think :) - Coach Joshua, Team PM
My right knee hurts too while doin the second one!!!! It feels like it’s trying to rotate back in place but not easily doing so….. I will try this 2x /day for 3 weeks to see if it helps my over 6 months pain
Thank you for this video. I've noticed great improvements already. I have self diagnosed APT. My legs go numb when I try and touch my toes in a forward bend. It's just brutally embarrassing when I try and touch them without deeply bending my knees or rounding my back. I've done a ton of yoga and I've stretched my hamstrings religiously but based on my research (shout out to athlean x) I'm beginning to think that all that time stretching would have been better spent on this routine. I've been doing this video every other day for two weeks now because I want to ease into this and focus on technique rather than #gainz. I've noticed increased strength on my inner thighs, butt and abdomen. Additionally, the area around both greater trochanters don't seize and cramp up every time I sit up straight. However, I've started to experience a pain that comes and goes in the back of my left knee. It began while I was casually walking from one store to the next and when it starts up I find my self limping around. Do you think this pain is related to APT or my attempts at correcting APT? I realize I need in person professional help but I can't afford it right now. So once again thank you for this video and for taking the time to read my long question / comment.
Hi and sorry for the late reply! It's great to hear about your progress and dedication to improving your anterior pelvic tilt (APT). You're absolutely on the right track with this routine. The increased strength you're noticing in your inner thighs, buttocks, and abdomen is a testament to your commitment. Regarding the pain in the back of your left knee, it's possible that it could be related to your efforts to correct your APT. With changes in posture and muscle engagement, sometimes unexpected discomfort can arise as your body adapts. However, without seeing you move, it's hard to pinpoint the root cause of the issue from our vantage point. In the meantime, ensure you're maintaining proper form during the exercises, particularly focusing on neutral spine alignment. You're wise to prioritize technique over quick gains. If the pain persists or worsens, then back off. How are you now? Keep up the fantastic work with the routine, and remember to listen to your body's signals. Consistency and patience will pay off in the long run. Feel free to reach out if you have any further questions or need guidance :) - Coach Joshua, Team PM
hi i think this exercises are really helpful , i tried it the trick in all this exercises is getting into posterior pelvic and then doing it which is amazing and it works
Recently found out I have an anterior pelvic tilt. My right side is higher than my left, and my spine curves in. I'm almost 34 years old. My chiropractor just approved me to start doing planks and bridges, but I'm looking to do more. This video seems like a good place to start!
After doing this just 1 time, the first time I could feel my right hip poking out my back even back out w/ my left side. Will definitely start this regularly & hope that continues till it’s normal again. Thank you very much ❤
Thank u Eric for this informative vid. When its explain to tighten 5sec on/off during stretch that helps a million, have not heard to do that b4. Helps concentrate on position as well
I think this is the best video I found on this topic! Thank you so much for posting it! I will do this routine every day. I'm 46. I think I got anterior pelvic tilt more than 25 years ago after doing artistic gymnastics without careful professional control. Some say my butts are sexy, but I think it's more due to a little excessive low spinal curve. What bothers me even more is that it looks like I got belly, even though I'm not fat. I know it won't be easy to reverse my anterior pelvic tilt and it might take some time. Months? Years? What do you think?
Amedeo Ene just keep on doing it .it works . I don't say that my problem is gone , but I can see a little improvement in my posture . The most important thing for me is that the pain is gone ( I'm 41years old ) I'm going to start using a little weight to help more .
Amedeo Ene just keep on doing it .it works . I don't say that my problem is gone , but I can see a little improvement in my posture . The most important thing for me is that the pain is gone ( I'm 41years old ) I'm going to start using a little weight to help more .
Very helpful. I have heard there are exercises that are counterproductive that stretch hamstrings. Is this true? I am probably undoing some of the good that these exercises are doing.
That is definitely true. This article should clear things up for you: www.precisionmovement.coach/hamstring-stretches-for-flexibility/ Let me know if you need more advice or assistance :)
After my second time in three years performing auto BJJ while squatting I've found this video. I wholly plan to commit to this routine to fix my APT which I believe to be not only the cause of this repeated pattern of injury, but also the limiting factor preventing me from reaching a 405lbs squat. I'll report back in the future and we'll see if I break my plateaus.
You said in another video that The kneeling hip flexor exercise is a static one and should be avoided . You have also said that you have already prescribed in one of your videos , so i guess that is it . Should i do it or there is to be another exercice The best channel ever .
This one is safe to do. It resembles the other stretch but with a few subtle changes. The way in which this exercise is performed with the extra activation makes it a little different from those static stretches Eric mentioned. I hope that clears things up :) - Coach Joshua, Team PM
How long until I can expect to see results from this routine? How would you suggest changing the routine for someone who has more time, say 20 min/day? I am so grateful for all of your very helpful videos. You all do great work that benefits many people!!! Thank you! I will donate $ when I become employed again.
Hi! Expect to notice changes after 4 weeks of practicing 2 - 3 times weekly. There is no need to spend any more than the sugested time. It's the minimum effective dose for optimal adaptation. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM
I've always had this since I was a kid and only now just found out it has a name. I've always been underweight and always been confused as the why my stomach still sticks out. I got bullied for it as a kid as I'm a girl and had people making fun of me because of how my butt stuck out. Will definitely try this
So I love you videos! I have been suffering for 2 years from si joint disfunction. My chiropractor says this is because the left side of my pelvis is in anterior rotation and the right side of my pelvis is in posterior rotation, and this causing my sacrum to be tilted. Can you post a video of some excercises I can do or leave some in the comments so that I can work on this issue proactively. I know this video wasn't centered around this, I just wanted to comment on the newest video in hopes to get a quicker response. Thank you so so much! I have been suffering so long! My chiropractor has helped somewhat but I'm still in daily pain!
@@PrecisionMovementCoach should I do both the anterior pelvic tilt correction routine and also the posterior pelvic tilt routine since I have left side anterior and right side posterior? Sorry to ask so many questions. I appreciate you so very much!
Hey. I appreciate your work and i am doing this exercise for one day. I am wondering that does anterior pelvic tilt cause pelvic floor dysfunction? Should people who have pfd do this exercise and get benefit?
Thanks for the comment! The issues can be linked. Anyone with APT should do these exercises whether they have PFD or not. Let us know if you have any more questions :) - Coach Joshua, Team PM
I definitely have this pelvic tilt. Would you recommend, while weight lifting, to focus on driving your pelvis forward and sucking the core inward on every type of exercise? I guess the core makes sense to do (always), but I wasn't sure about tilting the pelvis as well. For example, if I were doing a Lat Pull-down on a machine. Squeeze the glutes and try to tilt the pelvis upward while pulling down?
It's not appropriate with every exercise but it is for ones where you are able to position your spine in a neutral position and keep it there. Essentially you want to avoid excessive lumbar spine extension and/or forward pelvic tilt if you are seated or standing in a static posture. - Coach Joshua, Team PM
Hi! This is such a great question. We understand that you want to address your issue as quickly as possible. However, doing this type of training more often will not accelerate the remodelling process. It takes time for the body to adapt. For this reason we recommend that you perform the routine every other day and only once per day. Please be patient and help your body to adapt...don't rush it. - Team PM
hi! thank you for your video.. my pelvic tilt also causes me knee pain as from what I've seen it twists the knee joints outward or inwards; would this routine also be helpful for that? I've done this for two days now and i feel much better thank you !
Thanks for trying it out and it's great to read about your progress. Keep it up. This routine can help with that issue as can the videos here: www.youtube.com/@PrecisionMovementCoach/search?query=feet - Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for replying 🙏🙏 I'll be sure to follow along.. its become very uncomfortable and only recently did I notice it is a pelvic tilt that's causing my sciatica.. Thank you plenty 💙💙
Hi, how would I go about fixing anterior pelvic tilt if my TFL muscles are overactive? Wouldn't this glute exercise activate the TFL muscles as well which is what I'm trying to avoid in my case? Thanks for your help!
Hi and great question. Try not to overthink it. Do these exercises 2 - 3 times weekly for 4 weeks and send a report. We look forward to reading about your progress :) - Coach Joshua, Team PM
Thanks for the video! Quick question. Due to my job I sit down alot. Will these routine help me even if I sit down everyday? Or should I invest in a sit/stand desk while doing this routine?
You should try to move around as much as you can throughout the day. Shifting between sitting and standing will be useful as well as shifting around in those positions.
Thanks for the video. I am suffering severe back pain and after visiting several orthopaedic I realized it's the Anterior Pelvic Tilt that's causing the pain. I have one question based on this can I do crunches.? Will that increase the pain or something. Any advice will be helpful. Thanks in advance.
I've heard that doing crunches can actually make your APT worse, so I'd avoid them. To strengthen your core, a plank like the one shown in the video is much better for people with APT.
Check out posture doc, motivational doc,athlean X and z health. Basically we've all got crossed posture syndrome. Walk up hills for power. Keep moving.
My posture is similar to the anterior pelvic tilt shown in the video, but I have Ankylosing Spondylitis also. So Can I also do these exercises to get rid of this posture?
I think i have both APT and kyphosis . What should i address first ? For good results Do you think i can adress them both at the same time ? The multifidus exercise, i think , increases my apt.
When I do the right side (Chiro said I had anterior pelvic tilt) of the hip flexor lung, my right knee is kind of rotating and hurts! Is this normal? What does this mean?
Hey, I saw a comment about anterior pelvic tilt on one side i have the same issue but my problem is that my side with apt doesn’t fire as well as the other side i tried planks but if feel likemy side with apt doesn’t work so my question is do you know exercises for this issue?
Please try out the exercises in this video once daily for the next two weeks and let me know how it goes. Also, check out the material in this mini-program: www.precisionmovement.coach/5dhmc/
Matski Toots bro i am. Doing different exercises feom. Almost 3 years but no results.. Even i have checked out almost all videos on youtube.. But there is only one video that really helps if you do correctly.. Search athlean x anterior pelvic tilt... And watch this and try.. And if you have some good video for core for apt then please give me link
Hi, can excessive lumbar lordosis be caused by a weak psoas, rather than anterior pelvic tilt? I only have a little bit of APT, but around L4-L5, the angle of lordosis is a lot more. In this case, are these exercises meant for me, or would I need to focus more on psoas strengthening? Thanks for your help!
It's a good idea to address both issues at the same time. Get started on this video and also check this out: ua-cam.com/video/h_srhkcJxAY/v-deo.htmlsi=TWkUTgvBUeZDLIsy :) - Coach Joshua, Team PM
I defo have this and often have a back pain flare up. recently ive had a different feeling pain that i'm fairly sure is SI joint pain. Are these excercises safe to do once this flare up subsides. pain levels are down to 0 during the day, quite uncomfortable at night.
Hey Eric, I’m big fan. Congrats on your work. Question: What if my pelvis is tilted for the left ir for the right? What causes that and how can I fix it?
Good afternoon. If I have kyphosis and lordosis, should I do these exercises at the same time or should I correct the kyphosis first and then proceed to correct the lordosis with these excersises? I think that lordosis appeared due to kyphosis, respectively, if I correct it, then reactive lordosis will also disappear. Am I right?
Hey Eric, is it necessary to go all the way down to the floor on the reverse lunges? Also, planking on my toes is extremely difficult, I'm concerned about getting injured until I get stronger. Doing them on my forearms and knees is still quite difficult, do you think that'll still be effective?
25yr old female here. I have dealt with ATP all my life. Drs always told me it was "sway back" and there was nothing to do about it except lose weight. Tried a chiropractor when I was younger but that only made things worse and caused me more pain....so I just kind of gave up on it. And any Dr I told that I had an "arch in my back" said nothing was wrong with my spine. Well they sent me to a PT last year and she diagnosed me with ATP! Finally I had a name for it! She gave me pelvic floor exercises but nothing was helping fix the curve. So I kinda just went on living with it like I had been (at least I had a name for it now). Well recently my ATP is really getting to my head and making me self conscious...I'm even trying to put all my focus on sucking into my abs and straighting my posture cos it's getting so much on my nerves now. Which is why I'm so glad I found this video! I'm going to be adding this to my daily routine. There may be days where I can't do it just cos of my work schedule, etc but I also work 2 jobs and attend swim classes 2 times a week so if I add this in during whatever spare time is left, Im hoping I will start to see some improvements soon! Thank you so much for this video! 😊
This is all I need to help with my APT!! Thank you! And now I'll be a be a hit at bars since I know how to crack peanuts between my butt cheecks! Improving my body and dating life, all in 6 minutes. Who could ask for more? 😂💖
Yes, absolutely. These exercises will be useful to you if they do not cause pain. Let us know if you need any additional support and thanks for watching :) - Coach Joshua, Team PM
@@PrecisionMovementCoach learning so much in ur video n catching up old ones as well that my body need…Btw when is good time to exercise..I seem to like to exercise before bedtime. Would that be okay?? What is ur daily exercise routine???
@@PrecisionMovementCoach Ah right thanks, I struggled a bit with knee pain when doing reverse but anyhow thanks for these, I will try to incorporate this 6 minute routine daily.
Her Eric, please answer!! What should I do first? Your Kyphosis posture correction video or this one? I have both issues :(, like can I do them together everyday and also which one comes before the other if it’s daily, thank you!!
Our brand new app - ROM Coach is LIVE! Download it via one of these links:
Apple App Store: www.precisionmovement.coach/rom-ios
Google Play Store: www.precisionmovement.coach/rom-android
i did the first excersie and now my SI joint is in supper pain, can you advice what did i do wrong i did many time wallking at different times, what should i do now??
I’m doing this routine for 2 days. I will post an update in a couple of days
1st week update:
Exercises are getting easier. My abs feel less loose during the day
2nd Week Update:
My ab muscles look more prominent (still at the same body fat!).
I'm definitely more aware of my posture now.
The most difficult part, for me, is the awareness of active core and glutes during reverse lunges.
I definitely see improvements! Thanks. I'll keep practicing every day, I still see room for improvement - it takes me only about 10 minutes.
What about now?
Thanks for trying it out and for sharing your updates.
Keep it up!
- Coach Joshua, Team PM
9 months ago, how it's going?
@xIORIx I'm not doing it on a daily basis anymore. But I do it every now and then. I recommend, my posture improved along with other exercises (bar passive hanging + vacuum).
Child Pose Stretch x 1 minute
Kneeling Hip Flexor DCR x 2 cycles per leg
Superset: a) Glute Bridge x 15 sec
b) Plank x 15 sec
Reverse Lunges x 12-20 reps total
I gotta say my abs are so weak that plank would just exacerbate the issue. Dead bug with bands on your hands with no movement and a flat back helped me to teach my self how to have a flat lower back and not lose tension and fall into lower back extension.
I'm a 20 year old male with a self-diagnosed Anterior Pelvic Tilt. After doing these stretches for merely 2 weeks I've noticed notable improvements in the arch in my back and my lower back pain. Would highly recommend doing these exercises for anyone who thinks they have APT as they only take roughly 6-8 minutes a day!
same here , i'm 26. although now i'm thinking i should stop doing these exercises because maybe that will tilt my pelvis forwards now and get into a posterior pelvic tilt position , and oh boy that's just as troublesome as an APT ! i need an educated opinion on the matter.
jax najjar did it work tho
I have the same problem because of overwatch fuck overwatch
Nice work!
I'm sure this tilt is what causes my hips to click ... This doesn't happen when my posture is correctly positioned.
After trying a few different videos from other people about APT for a month daily, aside from my abs i couldn't really feel or see a difference. Tried this for a few days, and already it's a massive improvement. I can really feel these exercises working and it makes a difference. I'm much more aware of my pelvis now and because of that my back feels much better. Fairly certain it will fix my posture over time.
Great to hear!
Thanks for stopping by, trying it out, and commenting.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I have been doing these exercises and correcting my posture while sitting or standing for 2 days, and i have already seen major improvement in my back and ATP.
Nice!
Oh why oh why did it take more than 5 years for me to discover this video?! Fantastic! As a former L5-S1 microdiscectomy surgery patient 15 years ago and one who still suffers from this problem, I just wish the plethora of physiotherapists I have seen over the years would have provided me with this short, sweet and simple routine. Thanks so much!!!
Better late than never!
Thanks for following along :)
- Coach Joshua, Team PM
Dude, you saved me!! I've had an anterior pelvic tilt for years. I started doing this routine just yesterday, and this morning when I woke up I noticed my posture had already improved a lot. Can't thank you enough for this!
Some guys need atleast 1 year to fix it .How did you manage to fix it in 1 day?
Arsen Taf exactly, I hate this exaggeration. It makes you feel like it's a paid promotion
Arsen Taf he just said it improved
That... doesn't make any sense lol
@El Matadores I didn't say I fixed it. If you read my comment, what I said is after doing this routine just once, MY POSTURE improved a lot. It is a matter of postural awareness, my comment doesn't contradict anything of what you are saying actually. After two years my pelvic tilt is history! But this video was the first step for acquiring awareness of the muscles that I wasn't activating, or were too weak, or shortened, and yeah I'm really thankful because I used to look like a fcking duck, LOL
Finally a video that gets to the point with practical stretches. Very good thanks.
Thank you for explaining in detail and showing corrective exercises. Your time and expertise is greatly appreciated! I have anterior tilt and a weak pelvic floor and as a result have a lot of back pain, especially when working my abs. I realize that I need to get the muscles firing correctly before doing more aggressive ab exercises. THANK YOU!
Finally after watching 15 videos on bridge exercise for anterior tilt, you are the only one educating rightly about how to come back on ground that is flat not arch. THANKS
Happy to help!
As a person that constantly sits behind the computer with poor posture, this is exactly what I needed to relieve my lower spine. One exercise, and I'm already confident this will fix my problem. Time to commit daily as you've said!
You got this!
any update?
@@blackboxbs8642 It's kept my back alive. Sitting and working in a balance with doing the excercizes kept my back from throwing out so far.
Just want to say thanks for this video! Can definitely see some results after doing this for about 3 weeks, even my posture and back pain got better! Thank you so much for posting this!
You're so welcome!
any update?
I have been doing this routine for the past week and there is definitely improvement. Love the easy to follow routine that is very possible to do daily. Other videos had good content too but the routines were too long to do every day. Thanks so much for posting this!
Great job!
Super helpful and clear instruction. I've followed similar things on other UA-cam channels but this one is the best as it communicates so well on the necessary details to follow in order to get effective exercises instead of doing them for the sake of doing so. Please keep up your great work!
Glad it was helpful!
Thanks for the comment.
We are so happy that our content is helping you.
Let us know if you need any advice :)
- Coach Joshua, Team PM
Child Pose: 1 Minute
Lung Stretch: 5 Seconds Squeeze, 5 Second Relax - 1 Minute Per Leg
Glute Bridge: 15 Seconds
Plank: 15 Seconds
(4 Sets of Glute Bridge and Plank)
Reverse Lunges: 1 Minute
Thanks for the cheatsheet :)
@@PrecisionMovementCoach No problem and thanks for the video!
@@PrecisionMovementCoach how much time will it take to fix the problem if i do it twice a day plz tell sir
😁
uploaded 6 years ago and still helping, thanks
It's a classic :)
I think this is by far the best video with most detailed explanation (read the blog).
Wow :)
Excellent video! I love and appreciate the uncomplicated simplicity and clear instruction/demonstration. I've watched many videos on APT, and this is, by far, the best.
Seeing very good results ! All u need to be is consistent and work hard. If u need motivation jus think about how good your life is gonna be after all the hard work.... it’s worth it
True say.
Have tried this once and can already feel the benefits. Thanks for such a clear, easy-to-manage and follow daily routine!
Nice!
Thanks for sharing :)
Best video on UA-cam for anterior tilt
Appreciate it
I was so glad to find you here on You Tube! I’m 80, but my younger days ( up to 70 ) were very active: swimming, Figure skating, being coached by a personal trainer ). When Covid hit, no more visits to the Y, and gradually I reached the point about a month ago where my left arm was “twinging” when I moved it. When I saw your Rotator Cuff clips, I knew that might be the problem; since I had lower back problems I took up those exercises and subscribed. Thanks for posting these! I’ll put them on my daily calendar!
Keep up the great work!
This is the best video on this subject. In fact, other videos lack important details and nuances and I would argue this is also the only good video on this subject.
Wow thanks!
As a 60-something woman who has worn heels for work and done a lot of sitting at work, I can guarantee that anterior pelvic tilt causes low back pain and sciatica. After reading the blog post on this topic and just being aware of my posture, I have reduced my low back/gluteus sciatica pain significantly. I will be doing this routine every day. I was at the point of barely being able to walk, and I am not one to exaggerate.
As a 30-something man who enjoys helping people achieve pain-free movement your comment was music to my ears.
Did it work for you?
How’s it going? I have deep gluteal syndrome and sciatic pain and piriformis
First off all, thank you very much for all of the exercises, you've put a lot of work into it. I'm very glad to be able to use them. I hope they will help me eventually. Right now I'm going to a therapist, but I'm only getting stretches until this moment. And because I was already familiar with your UA-cam channel, I decided to use your program as well. I'm having lots of problems with my body, due to sitting and standing wrongly my entire life, and also because of playing soccer I think. Here's my list, here we go: a neck hump (it hurts a lot!), a hunchback, an anterior tilted pelvis, tight hamstrings and calves, and painful knees. I don't know where to start exactly, so I am doing lots of your exercises at the same time and hope my posture will gradually get better and let the pain disappear. When I am doing the second exercise my knees (in particularly the right one) start to hurt. It's very annoying. Do you maybe know what might be causing that? By the way, I'm willing to give you something in the near future, can i actually donate?
Thanks for following along and we are here to help! It's hard to say why your knee might be hurting without learning more about your body. Make sure to avoid any exercise that causes pain or that you cannot do in a pain-free range of motion.
We just launched a new program and it is the best place for you to start to address the root causes of your issues. It will give you more direction than what you are doing right now.
www.precisionmovement.coach/foundation-for-movement-longevity-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
My right knee hurts too while doin the second one!!!! It feels like it’s trying to rotate back in place but not easily doing so….. I will try this 2x /day for 3 weeks to see if it helps my over 6 months pain
Thanks!
You are welcome :)
Thank you for this video. I've noticed great improvements already.
I have self diagnosed APT. My legs go numb when I try and touch my toes in a forward bend. It's just brutally embarrassing when I try and touch them without deeply bending my knees or rounding my back. I've done a ton of yoga and I've stretched my hamstrings religiously but based on my research (shout out to athlean x) I'm beginning to think that all that time stretching would have been better spent on this routine. I've been doing this video every other day for two weeks now because I want to ease into this and focus on technique rather than #gainz. I've noticed increased strength on my inner thighs, butt and abdomen. Additionally, the area around both greater trochanters don't seize and cramp up every time I sit up straight.
However, I've started to experience a pain that comes and goes in the back of my left knee. It began while I was casually walking from one store to the next and when it starts up I find my self limping around. Do you think this pain is related to APT or my attempts at correcting APT? I realize I need in person professional help but I can't afford it right now. So once again thank you for this video and for taking the time to read my long question / comment.
Hi and sorry for the late reply!
It's great to hear about your progress and dedication to improving your anterior pelvic tilt (APT). You're absolutely on the right track with this routine. The increased strength you're noticing in your inner thighs, buttocks, and abdomen is a testament to your commitment.
Regarding the pain in the back of your left knee, it's possible that it could be related to your efforts to correct your APT. With changes in posture and muscle engagement, sometimes unexpected discomfort can arise as your body adapts. However, without seeing you move, it's hard to pinpoint the root cause of the issue from our vantage point.
In the meantime, ensure you're maintaining proper form during the exercises, particularly focusing on neutral spine alignment. You're wise to prioritize technique over quick gains. If the pain persists or worsens, then back off. How are you now?
Keep up the fantastic work with the routine, and remember to listen to your body's signals. Consistency and patience will pay off in the long run. Feel free to reach out if you have any further questions or need guidance :)
- Coach Joshua, Team PM
This video is great, has clear instructions and gets to the core of what is needed. Thank you
You are welcome and thanks for sharing that :)
This is actually a very good set of exercises. Best advice: first locate your pelvis in position later do the exercises even half reps.
yes becuase when you have pelvic tilt a lot of muscles are weak its impossible to make all of them... i start feeling other muscles
Thanks for trying it out and for the tip :)
hi i think this exercises are really helpful , i tried it the trick in all this exercises is getting into posterior pelvic and then doing it which is amazing and it works
Great to hear!
Recently found out I have an anterior pelvic tilt. My right side is higher than my left, and my spine curves in. I'm almost 34 years old. My chiropractor just approved me to start doing planks and bridges, but I'm looking to do more. This video seems like a good place to start!
Go for it!
After doing this just 1 time, the first time I could feel my right hip poking out my back even back out w/ my left side. Will definitely start this regularly & hope that continues till it’s normal again. Thank you very much ❤
Thank u Eric for this informative vid. When its explain to tighten 5sec on/off during stretch that helps a million, have not heard to do that b4. Helps concentrate on position as well
You are welcome.
I think this is the best video I found on this topic! Thank you so much for posting it! I will do this routine every day.
I'm 46. I think I got anterior pelvic tilt more than 25 years ago after doing artistic gymnastics without careful professional control. Some say my butts are sexy, but I think it's more due to a little excessive low spinal curve. What bothers me even more is that it looks like I got belly, even though I'm not fat.
I know it won't be easy to reverse my anterior pelvic tilt and it might take some time. Months? Years? What do you think?
I'm going through the same thing
Amedeo Ene what were your results? Assuming you went through with it of course :)
Uncle Neb I think it's too early to see visible improvement. But I can say my low back muscles are stronger now.
Amedeo Ene just keep on doing it .it works . I don't say that my problem is gone , but I can see a little improvement in my posture . The most important thing for me is that the pain is gone ( I'm 41years old ) I'm going to start using a little weight to help more .
Amedeo Ene just keep on doing it .it works . I don't say that my problem is gone , but I can see a little improvement in my posture . The most important thing for me is that the pain is gone ( I'm 41years old ) I'm going to start using a little weight to help more .
I've had a bad pelvic tilt and I had no idea what it was and how to fix it. Thanks dude! I'm going to start this
Awesome!
It has been 3 months h
How is the result
Nice little presentation which hits the 3 main reasons of apt.
Very helpful. I have heard there are exercises that are counterproductive that stretch hamstrings. Is this true? I am probably undoing some of the good that these exercises are doing.
That is definitely true. This article should clear things up for you: www.precisionmovement.coach/hamstring-stretches-for-flexibility/ Let me know if you need more advice or assistance :)
That move in the end is amazing! Thank you.
You're very welcome!
After my second time in three years performing auto BJJ while squatting I've found this video. I wholly plan to commit to this routine to fix my APT which I believe to be not only the cause of this repeated pattern of injury, but also the limiting factor preventing me from reaching a 405lbs squat. I'll report back in the future and we'll see if I break my plateaus.
You got this!
Keep us posted on your progress :)
Thank you so much for this video, im starting the routine tomorrow!
You got this!
update?
Watched this video. Will try the exercises as I have an APT naturally. Hoping it will improve my running form as I’ve had a lot of issues with injury.
Thanks for trying it out and let us know how it goes :)
You said in another video that The kneeling hip flexor exercise is a static one and should be avoided .
You have also said that you have already prescribed in one of your videos , so i guess that is it .
Should i do it or there is to be another exercice
The best channel ever .
This one is safe to do. It resembles the other stretch but with a few subtle changes.
The way in which this exercise is performed with the extra activation makes it a little different from those static stretches Eric mentioned.
I hope that clears things up :)
- Coach Joshua, Team PM
Great exercises!
A good cue for stressing the posterior pelvic tilt in the glute bridge is to keep the ribs down. Learned it from my teacher...
♥
Thank you so much❤, it helped me a lot, lower back pain and neck pain is less severe.
You're welcome 😊
Thanks for trying it out and letting us know.
We are here if you ever need more advice or assistance!
- Coach Joshua, Team PM
Eric what about imbalance hips? where one leg is longer than the other? (function leg length discrepancy) do you have advice on this? thanks
Posture ellie has some good stuff on imbalanced hips using egsocue method.
@@turboleggy Gonstead Chiropractic resolved this issue. Stretching etc cannot resolve this as this is a biomechanical issue...
@@sh4f660 nice never thought about going to the Chiro for it but I know a good one.
@@turboleggy yea man, check out Gonstead Chiropractic. You won't be disappointed
On a step moving your hip only with your foot trying to touch the floor
finally some practical exercises/stretches
Daily. Can't say that enough. You are soooo right!!!!
Paula Nascimento results?
RESULTS?
How long until I can expect to see results from this routine?
How would you suggest changing the routine for someone who has more time, say 20 min/day?
I am so grateful for all of your very helpful videos. You all do great work that benefits many people!!! Thank you! I will donate $ when I become employed again.
Hi!
Expect to notice changes after 4 weeks of practicing 2 - 3 times weekly.
There is no need to spend any more than the sugested time. It's the minimum effective dose for optimal adaptation.
Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you for the information and your quick reply! Have a great day!
This makes so much sense, thank you Eric!
Happy to help!
I've always had this since I was a kid and only now just found out it has a name. I've always been underweight and always been confused as the why my stomach still sticks out. I got bullied for it as a kid as I'm a girl and had people making fun of me because of how my butt stuck out. Will definitely try this
We are so happy that you found this routine and know that you will make progress with it :)
- Coach Joshua, Team PM
Brilliant video and very nicely explained in a calm grounded manner, compared to other videos on the subject :).
Thanks so much for that!
We really appreciate you taking the time to watch and comment :)
- Coach Joshua, Team PM
This looks awesome; gonna start today for sure! Thank you Eric!
giw dud ut gi
*How did it go
So I love you videos! I have been suffering for 2 years from si joint disfunction. My chiropractor says this is because the left side of my pelvis is in anterior rotation and the right side of my pelvis is in posterior rotation, and this causing my sacrum to be tilted. Can you post a video of some excercises I can do or leave some in the comments so that I can work on this issue proactively. I know this video wasn't centered around this, I just wanted to comment on the newest video in hopes to get a quicker response. Thank you so so much! I have been suffering so long! My chiropractor has helped somewhat but I'm still in daily pain!
Thanks for the suggestion!
In the meantime, these exercises will be safe for you to do :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach should I do both the anterior pelvic tilt correction routine and also the posterior pelvic tilt routine since I have left side anterior and right side posterior? Sorry to ask so many questions. I appreciate you so very much!
@@davidtoepfer1621 Good plan!
- Coach Joshua, Team PM
I LOVE THIS. I will do this daily at work
Good plan!
How are you now?
- Coach Joshua, Team PM
This is a brilliant video
Thanks!
Hey. I appreciate your work and i am doing this exercise for one day. I am wondering that does anterior pelvic tilt cause pelvic floor dysfunction? Should people who have pfd do this exercise and get benefit?
Thanks for the comment!
The issues can be linked. Anyone with APT should do these exercises whether they have PFD or not.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thanks for the video am having anterior pelvic tilt and I want to correct it
You are welcome. I hope that it helped.
4 dislikes from people who's butts touch the back of their head
hhhhhhhhh OMG what a comment XD
thx for the laugh faz
wtf ahahahhaha
Hahahahshsh
rare insults
Hahahahahahaha
Great programme for APT
Yes, you can try it out! :)
I definitely have this pelvic tilt. Would you recommend, while weight lifting, to focus on driving your pelvis forward and sucking the core inward on every type of exercise? I guess the core makes sense to do (always), but I wasn't sure about tilting the pelvis as well.
For example, if I were doing a Lat Pull-down on a machine. Squeeze the glutes and try to tilt the pelvis upward while pulling down?
It's not appropriate with every exercise but it is for ones where you are able to position your spine in a neutral position and keep it there. Essentially you want to avoid excessive lumbar spine extension and/or forward pelvic tilt if you are seated or standing in a static posture. - Coach Joshua, Team PM
@@PrecisionMovementCoach Good to know! Thank you!
Could we do this twice a day for more effectiveness? Or quicker results?
Hi! This is such a great question. We understand that you want to address your issue as quickly as possible. However, doing this type of training more often will not accelerate the remodelling process. It takes time for the body to adapt. For this reason we recommend that you perform the routine every other day and only once per day. Please be patient and help your body to adapt...don't rush it. - Team PM
@@PrecisionMovementCoach Thank you so much! :)
Any results?
Great video super helpful
Glad you think so!
hi! thank you for your video.. my pelvic tilt also causes me knee pain as from what I've seen it twists the knee joints outward or inwards; would this routine also be helpful for that?
I've done this for two days now and i feel much better thank you !
Thanks for trying it out and it's great to read about your progress.
Keep it up.
This routine can help with that issue as can the videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=feet
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for replying 🙏🙏 I'll be sure to follow along.. its become very uncomfortable and only recently did I notice it is a pelvic tilt that's causing my sciatica.. Thank you plenty 💙💙
Thanks for this. I also incorporated the butt squeezing to my pushups that way my glutes and abs are more engaged than my lower back.
You are welcome and nice mods :)
- Coach Joshua, Team PM
I can't do the glute bridge because I get a cramp in the bad leg which is my left leg, hurts something awful. Good routine though, thank you.
Hi, how would I go about fixing anterior pelvic tilt if my TFL muscles are overactive? Wouldn't this glute exercise activate the TFL muscles as well which is what I'm trying to avoid in my case? Thanks for your help!
Hi and great question.
Try not to overthink it.
Do these exercises 2 - 3 times weekly for 4 weeks and send a report.
We look forward to reading about your progress :)
- Coach Joshua, Team PM
Thanks for the video! Quick question. Due to my job I sit down alot. Will these routine help me even if I sit down everyday? Or should I invest in a sit/stand desk while doing this routine?
You should try to move around as much as you can throughout the day. Shifting between sitting and standing will be useful as well as shifting around in those positions.
Thanks for the video. I am suffering severe back pain and after visiting several orthopaedic I realized it's the Anterior Pelvic Tilt that's causing the pain.
I have one question based on this can I do crunches.? Will that increase the pain or something. Any advice will be helpful. Thanks in advance.
I've heard that doing crunches can actually make your APT worse, so I'd avoid them. To strengthen your core, a plank like the one shown in the video is much better for people with APT.
ua-cam.com/video/gIhCuqtC0r0/v-deo.html
If you have APT and back pain, - athlean X has a video for training abs (pain free)
Check out posture doc, motivational doc,athlean X and z health. Basically we've all got crossed posture syndrome. Walk up hills for power. Keep moving.
AREY BHIA PANKAJ KUCH BTA YAAR 😭😭
My posture is similar to the anterior pelvic tilt shown in the video, but I have Ankylosing Spondylitis also.
So Can I also do these exercises to get rid of this posture?
You certainly can.
@@PrecisionMovementCoach Thank You So Much Sir.
I think i have both APT and kyphosis .
What should i address first ?
For good results
Do you think i can adress them both at the same time ?
The multifidus exercise, i think , increases my apt.
You can address them at the same time :)
When I do the right side (Chiro said I had anterior pelvic tilt) of the hip flexor lung, my right knee is kind of rotating and hurts! Is this normal? What does this mean?
That is not normal and these exercises may help:
www.precisionmovement.coach/patellar-tracking-disorder/
- Coach Joshua, Team PM
Should I do this before or after my workouts?
Before :)
@@PrecisionMovementCoach okay, thanks for the advice!
Hey, I saw a comment about anterior pelvic tilt on one side i have the same issue but my problem is that my side with apt doesn’t fire as well as the other side i tried planks but if feel likemy side with apt doesn’t work so my question is do you know exercises for this issue?
Please try out the exercises in this video once daily for the next two weeks and let me know how it goes. Also, check out the material in this mini-program: www.precisionmovement.coach/5dhmc/
Precision Movement by Eric Wong thank you
Great video
Thanks!
When will I start to see results? Considering I do this once a day, everyday.
Matski Toots bro i am. Doing different exercises feom. Almost 3 years but no results.. Even i have checked out almost all videos on youtube.. But there is only one video that really helps if you do correctly.. Search athlean x anterior pelvic tilt... And watch this and try.. And if you have some good video for core for apt then please give me link
Danial Farooq type alpha destiny anterior pelvic tilt man
Danial Farooq bro r u kidding 3 years?
@@danialfarooq7732 You're a liar. You legit every 6 months get reminded then do exercises for one day.
Hi, can excessive lumbar lordosis be caused by a weak psoas, rather than anterior pelvic tilt? I only have a little bit of APT, but around L4-L5, the angle of lordosis is a lot more. In this case, are these exercises meant for me, or would I need to focus more on psoas strengthening? Thanks for your help!
It's a good idea to address both issues at the same time. Get started on this video and also check this out:
ua-cam.com/video/h_srhkcJxAY/v-deo.htmlsi=TWkUTgvBUeZDLIsy
:)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks for confirming!
Awesome ive been tight there all of my lifting life thnx💪✌️
Nice! You are welcome and thanks for trying it out :)
In the low lunge are we contracting /relaxing our glutes or hip flexors?
Both :)
very helpful, thanks!
You're welcome :)
J W what. This does for the body. Enjoy learning from u 🙏🏼👌🏼👍🏼
Thank you❤❤❤ I'll do this
:)
I defo have this and often have a back pain flare up. recently ive had a different feeling pain that i'm fairly sure is SI joint pain. Are these excercises safe to do once this flare up subsides. pain levels are down to 0 during the day, quite uncomfortable at night.
These exercises are safe to do as long as they do not cause more pain.
Let us know how it goes :)
- Coach Joshua, Team PM
great, thanks you!@@PrecisionMovementCoach
Hey Eric, I’m big fan. Congrats on your work. Question: What if my pelvis is tilted for the left ir for the right? What causes that and how can I fix it?
Thanks for your kind words! This article should help you out: www.precisionmovement.coach/how-to-fix-pelvic-tilt/
Good afternoon. If I have kyphosis and lordosis, should I do these exercises at the same time or should I correct the kyphosis first and then proceed to correct the lordosis with these excersises? I think that lordosis appeared due to kyphosis, respectively, if I correct it, then reactive lordosis will also disappear. Am I right?
You can work on both issues at the same time :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Ok. Thank you!
Beautiful! Short and sweet
Thanks!
Thank you coach !
It's my pleasure :)
Hey Eric, is it necessary to go all the way down to the floor on the reverse lunges? Also, planking on my toes is extremely difficult, I'm concerned about getting injured until I get stronger. Doing them on my forearms and knees is still quite difficult, do you think that'll still be effective?
25yr old female here. I have dealt with ATP all my life. Drs always told me it was "sway back" and there was nothing to do about it except lose weight. Tried a chiropractor when I was younger but that only made things worse and caused me more pain....so I just kind of gave up on it. And any Dr I told that I had an "arch in my back" said nothing was wrong with my spine. Well they sent me to a PT last year and she diagnosed me with ATP! Finally I had a name for it! She gave me pelvic floor exercises but nothing was helping fix the curve. So I kinda just went on living with it like I had been (at least I had a name for it now). Well recently my ATP is really getting to my head and making me self conscious...I'm even trying to put all my focus on sucking into my abs and straighting my posture cos it's getting so much on my nerves now. Which is why I'm so glad I found this video! I'm going to be adding this to my daily routine. There may be days where I can't do it just cos of my work schedule, etc but I also work 2 jobs and attend swim classes 2 times a week so if I add this in during whatever spare time is left, Im hoping I will start to see some improvements soon! Thank you so much for this video! 😊
Glad that you found us :)
This is all I need to help with my APT!! Thank you! And now I'll be a be a hit at bars since I know how to crack peanuts between my butt cheecks! Improving my body and dating life, all in 6 minutes. Who could ask for more? 😂💖
If I see you at the bar cracking peanuts you can buy me a beer ;-)
@@PrecisionMovementCoach hahahahah
Hi ! I have anterior pelvic tilt and a lateral one too , can I do this routine to fix both . I’m already doing Pilates 3times a week as well
Yes, absolutely.
These exercises will be useful to you if they do not cause pain.
Let us know if you need any additional support and thanks for watching :)
- Coach Joshua, Team PM
Thnx for so much on this exercise❤
You are welcome!
@@PrecisionMovementCoach learning so much in ur video n catching up old ones as well that my body need…Btw when is good time to exercise..I seem to like to exercise before bedtime. Would that be okay?? What is ur daily exercise routine???
@@Alypinkflower the best time to do the exercises is whenever is most comfortable for you :)
- Coach Joshua, Team PM
Hi
Please suggest posture for cycling in APT
How about a forward lunge to strengthen the glutes which are usually weak in APT?
The glute activation in the reverse lunge is actually greater than the forward version :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Ah right thanks, I struggled a bit with knee pain when doing reverse but anyhow thanks for these, I will try to incorporate this 6 minute routine daily.
But what we have a apt only on the right side? Im realy confused please give an advice
The material will still help :)
Precision Movement by Eric Wong but do i need to do other exercises or the general apt exercises Will solve this problem?
Start with this material and see how it goes after one month of daily practice.
Precision Movement by Eric Wong alright i Will do and give the results
16 and i had to postpone boxing cause of my back pain hoping this helps
Thanks for trying it out and let us know how it goes :)
Contract relax in the kneeling means just to change legs positions?
Follow along and listen more closely. Contract means activate muscles. Relax means do not contract muscles.
Her Eric, please answer!! What should I do first? Your Kyphosis posture correction video or this one? I have both issues :(, like can I do them together everyday and also which one comes before the other if it’s daily, thank you!!
Do the kyphosis material first. This will mobilize your spine and help you to move better during the second routine.
best video. thanks
Glad you liked it!
While doing plank you don’t lock out your knees, is that right? You didn’t mention in video just want to make sure I’m doing properly
There is no need to lock your knees when doing planks.
- Coach Joshua, Team PM