How to Fix an Anterior Pelvic Tilt in 5 Minutes
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- Опубліковано 24 чер 2024
- Ok, five minutes..... four times a day, for two weeks...but! this is probably the most beneficial video you will ever watch on Anterior Pelvic Tilt! 💪🏼💪🏼
APT isn't something that you're stuck with, you can change anything about your body if you put the effort in! 😎 And the great thing is, it's not even that much effort! After 2 weeks you'll probably see a massive difference already.
The first thing you're going to need to do is set 4 alarms in your phone:
1. Waking up
2. Lunch
3. Bed
4. Bonus
Each time the alarm goes off you are going to do THIS routine:
1. 1 minute left couch stretch
2. 1 minute right couch stretch
3. 3x10 second hard plank
4. 3x10 second glute squeeze
5. 1 minute standing march
All of the drills are cleverly linked and compliment each other, while addressing different issues surrounding the Anterior Pelvic Tilt.
The main thing is that you focus on being aware! Be consistent with this every day for 2 weeks and then you won't have to do it as often as you will have changed how you move ALL OF THE TIME!!
Just walking properly will be your new corrective exercise!
Let me know in the comments how you get on, and if you have any quesitons about APT or any other mobility/movement issues!
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
T-Nation: www.t-nation.com/all-articles...
Boxrox: www.boxrox.com/author/tom-mor...
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Don't mind This It's For ME:
4:13 Couch Stretch 1 Min Each Side
6:27 3×10 second tension plank
7:16 3×10 second Butt Squeeze
8:44 standing march 1 Min
So… I strained my back almost a week ago, it’s been horrible.
After 1 day of doing your routine I got immediate relief and am now conscious of what I allow my body to do.
You are amazing with the information you provide.
I give your name to everyone I know who has any kind of mobility issues or pain.
I am a huge fan!!!!
Thank you for all you do.
Awesome to hear!! Will be great to work through our hips playlist!!!
Posture improved drastically and back pain is almost gone after just 2 days of doing this. Can’t thank you enough brother! 🎉
Fantastic! Would be worth looking at our hips playlist and seeing if there’s anything you find hard to do too!!
@@TomMorrisonthis is a life changer. Thank you
what a ffin stupid comment and honestly this whole channel is BS CHANGE APT IN MINUTES ARE YOU OUT OF YOUR MIND WHAT IS THIS???
I did it 2 weeks 4 times a day and now my posture is completely unlocked
Thankyou so much ❤❤❤❤❤
I was troubled from last 7 years and I did many hard exercises but there was no effect .
Thanks dear ❤❤❤🎉😊
Amazing!! Well done for putting in the work 💪💪💪
You have literally changed my life this week! I've had recurring lower back issues due to APT and Lumbarisation since my late 20's (I'm now 43). After an unfortunate incident 4.5 months ago at a kids inflatable park, I've been in pain most days since and spent a fortune at the Osteo. After a few days of doing these exercises, the pain had almost gone! I've been going for a week, so will continue for another week...You are my HERO!!❤❤❤
Brilliant! Make sure to keep it up even when the pain is gone 😄
After 10 years of continued operations and injuries, I'm pretty much locked. Physio focus only on 1 specific injury at the time, they don't see a body as a whole. Yesterday, I started this routine. It was painful all 4 times. Today, it already hurts less, and I am able to almost keep my balance and keep posture. I look forward to the results in 2 weeks time. Thank you for motivating me to get moving
Awesome to hear!
Wow!!! I hope you’re still improving and finding your way into greater ease of moving!
The couch stretch is a lot harder than I thought it would be. I definitely needed this!
i jusst did ONE ROUND of this and my lower back feels looser and more energised already! I'm late to the party but glad I stumbled upon your routines. Thank you!
Yup, thanks for another example of simple brilliance. As a practitioner of martial art, I am always ragging on about my students' bad posture. I get in about opening the chest, squeezing lats, chin tucks... but some people just cannot correct themselves. At my wits end, I have stumbled upon pelvic tilts. Seriously, no good posture is possible without a neutral pelvis. One by one, these students are starting to fall in line (PUN INTENDED). You da man, Tom.
Great video. Thank you so much for taking the time to make this video.
Adding this to my hip excercises. Looking forward to change.
Awesome, will start doing the regiment. Nice demo Jenny!
I've done this twice today and can already feel the benefits as my lower back pain has lessened. Thank you so much! I appreciate you.
Kerry McCabe amazing!! So happy to hear this!! Remember it’s only the beginning! You want to integrate it into everything you do!! 😄 running, lifting, everything!
How r u feeling now
Thank you very much!!! Very helpful!!!
I was really thinking it couldn’t possibly be this simple, but I just did my first set and legitimately my back/hips feel like they can sit where they’re supposed to just naturally. So I can DEFINITELY see this working over time!
Awesome! Film yourself doing the exercises too so you can see any little adjustments you need to make also 😄
Dont mind this
4:15 couch stretch 1 min each side
6:00 3x10 second tension plank
7:20 3x10 butt squeeze
8:30 standing march 1 min
bless u
Don't mind This It's For ME:
4:13 Couch Stretch 1 Min Each Side
6:27 3×10 second tension plank
7:16 3×10 Butt Squeeze
8:44 standing march 1 Min
Thank you so much. I can do these stretches and your videos are the best that I’ve found!
Thank you!
Wow! Adding special tweaks to familiar movements makes them much more effective. Way more fun way to do planks.
Totally agree! 😄
🎉 Omg that is intense thank you Love this
Your videos are fantastic!!
Thanks so much
great info, thank you
You’re very welcome! Thanks for commenting!!
I am going to do this! Completed first one this morning. Fed up of feeling stiff - day job computer based and causing major issues!! Me v's computer job. I'm determined to get better mobility, stability and strength. flexibility has generally always been good. Thank you!! So glad i found you online, i tell everyone to take a look at your YT channel!!
Brilliant!! Thank you!!
Well, my first thoughts was 6 and 1/2 months ago my posture was actually ok. Covid 19 came along and it seriously messed me up. Thanks for this video.
I can also thank UA-cam for this recommendation.
Same! Covid 19 hit and I’ve been suffering ever since. Hopefully this helps me
Wow I did the butt squeeze laying flat in bed and it put my hips back in place! I felt the click in my pelvis!!!! Ty!
Helpful..suffering from APT and abdominal obesity and protruding belly for whole life 😓😞😢
Please share your results
abdominal obesity 😂
you're just obese lol
I think the proper medical term is: fat
@@Blackafternoonit really isn’t. I’m physically fit, but my slight pelvic tilt makes my belly look bigger than it actually is unless I consciously untilt my pelvis.
I came to say I’ve done this 4x a day and it’s helped me so much. Consistency really makes the difference. Thank you so much for this wonderful information!!
You're so welcome!! Awesome to hear!
Been doing this for 2 days and I'm genuinely shocked at how much of a difference it has made already. Many thanks for making this video
Awesome to hear!!! You’re very welcome!
This is great !! Just what I needed!
Thanks so much!! Let us know how you are getting on in a few weeks! 😄
Yes I will 😀
I've felt so much better doing this. Thank you
Awesome to hear!! Keep it up 😄
I just found this and did my first one. Will do another later and starting tomorrow hit the 4 to 5 times a day. I have been very stuck for years and this feels like the right thing to do before hip rotation, so gonna focus here first for a few days. Happy to have found you!
Can you give us an update
Update pls
Fabulous content cheers guys
You’re very welcome!
Thank God found your videos, helping me with my lower back pains👏👏👏👍👍👍🙏🙏🙏💞
Awesome to hear! Have you seen this blog yet?
tommorrison.uk/blog/the-best-advice-to-get-rid-of-chronic-back-pain-even-with-disc-injuries
Thank you, Tom!
I just started this, it's definitely helped already. Between this and the 90/90..it's money. I have to do the hard style plank with my body on the floor, I am way to weak to keep my back from dipping. Hope that doesn't keep me from progress.
Very common in women. Stand strong ! Great vid. We'll see....😂
Really good content! Keep up the good work!!!
Kostas Zer thankyou so much! Ever any requests just let us know! 😄
Before watching this video, i started doing consistent planks in my training and did noticed my APT get better a little bit so i cant wait to add all these others in aswell
Awesome!
Awesome! Thanks!!!
Our pleasure!! 😄😄
Tom, love all of your videos and your knowledge. Can you please post something about plantar fasciitis
Yep! ua-cam.com/video/I15M-BViR3U/v-deo.htmlsi=-GKM-WHASC7SNHOq
9:15am Brisbane, QLD, Australia. Thankyou, your explanation EXACTLY describes my situation!!! Been working on what is causing jammed hip flexors for years.!!! Starting your routine today. Thankyou so much, Catherine
Let me know how it goes 💪🏼💪🏼
Well I can’t do the couch with my foot on a bench … too jammed up in both hip flexors and lumbar area 😢 BUT I modified it to start with my back foot & leg on the floor - hope this is OK??? My goal to graduate to the correct position!!! Now to try & master your plank 💪🏼
Yes that’s a perfect workaround!
This video is brilliant.. My posture has been at the forefront of my mind the last little while , and the exercises really help. I find that doing these and then sitting in wheel pose for while is a great start to a day of sitting in the office. I just make sure to get up and move regularly and do this a handful of times per day, and it's like magic. I went from my piriformis squeezing on my sciatic nerve to having the most range of motion in my hips that I've had in years. Thanks!
Fantastic to hear! Having a little bit of daily movement goes such a long way to counteract sitting!
That lady has mint mobility. Graceful.
I swear this is the root cause of all my issues right here.
You’re a godsend 😭
This is so good Tom and I am hoping this is going to correct my hip. Will let you know how I am going in a couple a month. Thank you for sharing😀
How did it go? Did you fix your APT?
so that was a fucking lie
Love how Jenny is always laughing at Toms comments. I will be doing this to fix my tilt!
Haha yes I always try to catch her off guard, my best one is in the QL foam rolling alternative at the start 😂
Thanks for the video! Just did my first morning session. Wow I found that couch stretch really tough to hold for a minute, particularly on the right side. Right afterwards I could already feel like I am walking a bit differently (in a good way!). I'll try to remember to check back in after two weeks to let you know how I got on.
learningburmese fantastic!! Yes if you can keep it up for the 2 weeks it will help to last as a more permanent change! But the immediate benefits are awesome also! Please do check in again! 😄
Please update if your progress
In the bit near the end where you talk about hip extensions, I've you'd popped a link to the video in that space, I'd have been right on it.
62 yr old female here...I just found this! Ive had lower back problems for decades. APT really bad past 5 years, or so. I want so bad to stand up straight.😢 I just did these exercises. Not good form, but did them anyway. Im going to keep trying! Will my form get better with time? Thank you so much for your videos. Many help more than PT I've been seeing the ladt 6 months.
*last 6 months
Try to film yourself doing them to check afterwards, things will improve if you’re consistent yeah!
Background music is rocking
First off, Tom - a big thank you for this informative video. It's been two weeks and this has greatly helped with my posture and overall well being; I am no longer stiff and my hips/hip flexors are not in constant pain. Now, you mention that after two weeks just walking in your corrected posture will serve to ensure the issue remains corrected, is this correct or should we still complete this routine, maybe not 4x every day, but at some reduced frequency?
I'm a little hesitant to get back into strength training in fear that I'll go back to my poor movement patterns and re-introduce APT/poor posture (I think that is what likely caused it to begin with). If I do want to resume lifting weights, of course I'd ease into things and do my best to use proper form but - what stretches would you recommend to counter-act any ill effects which may result from this?
Your videos are fantastic!
Just really assess your form with everything you’re doing! How are you getting on? 😄
I had an anterior pelvic tilt with à sharp pain at the hip
I did the couch stretch ànd pain dispear instantly
Thank you so much
Fantastic! Keep it up!
I love the stretches in this video! I'm also finding myself having some issues with my left hip in terms of rotation. I followed the movements in the piriformis video and I'm unable to do the rotation. Should I work on my apt first or the piriformis/hip joint issue?
Both actually! As they will influence each other! In SMM we basically hit every direction at once
When performing the standing march drill, I find it difficult to keep my hips square when on right stance (no surprises that’s the side I feel the tightness on). Is it ok to hold on to support for keeping those hips square or is there a regression you recommend? Thanks!
If we do this at evening for more sets at same time....will it help....plz do vdo for lower back pain
Do you possibly have a exercise for a posterior pelvic prolapse?? I'm 76 and refuse surgery for any reason. Thank you, Irene, PS my husband really likes your videos. One of our sons follows you, he introduced me to your videos 😊
Irene peek unfortunately that wouldn’t be my area so wouldn’t be able to recommend anything sorry! Tell your husband he’s awesome and tell your son he’s a legend 😄😄
@@TomMorrison Thanks Tom, we really appreciate you taking the time to read and comment back 😊
apt gang checking in
Yo my apt gang fellow how is your posture after 2 months? 🤔
@@jasooon9309 idk, i kept sitting like a retard, but after few minutes doing those fixes it goes rapidly back to normal, but then after sitting for many hours it comes again
Too good, me left pelvic relief was almost instantaneous
Awesome!
once again thank you both I need to discipline myself 4 times a day
No probs!! Even twice will still give you benefits
@@TomMorrison I already feel the benefits you guys are saviors
my anterior pelvic tilt is caused by a difference in a lenght in my legs (2cm) and honestly I am ok with this considering it could have been a bad scoliosis instead... and it didn't bother me for a long time, but well I am no longer 20... the "standing tall" is what helps the most. and strenghtening my transverse abdominals and learning to activate them and correct my posture at all times (and I mean all time. standing, seating, walking, driving... It has to become automatic now) I'll try to implement your exercises in my routine, I like combining different approaches... and I like yours =)
Thank you! Yeah these things do tend to need more 'upkeep' as we get older!
Doctors told me I had a 2.5cm leg length difference for most of my life too due to hip dysplasia as an infant, but after much physio work ON MY OWN I have corrected it... it's not structural, it's functional. Meaning my legs were never different lengths, my pelvis was twisted, and no doctor ever said that in my 55 years on this Earth. Patient, heal thyself. I have read that it's estimated that 95% of leg length difference is NOT leg length difference, it's a hiked pelvis on one side.
a colleague of mine just discovered the exact problem you describe!@@NotARussianBot999 and he is over 50!!! I will tell him what you just said, it might help him... unfortunately in my case, the bones were actually measured... and when you look carefully, you can actually see that one knee sits slightly lower than the other. it's actually really interresting to see how the body compensated for it, in term of posture and muscle (my "long" leg is stronger than the "short"one) but then again. the young body was fine with those compensations, the post baby/older body not o much anymore =)
Ok I’m on my second set on the first day and it already feels great, the challenge is going to be having the diligence to do it four times a day but I’m game 😅- will report back
Biggest help is your awareness throughout the day! 😄
Tom, I notice doing the glute squeeze as I brush my teeth; my core seems to engage. Is that right? This is like mula banda in yoga... I wonder if I was doing it right and haven't yet done yoga in years. I prefer pilates, but I have been ill. You are my new help in recovery. I am an epigeneticist and 73.
Everything’s connected so tension somewhere will generally make your core feel engaged, then engaging your core more will make you feel the muscles more too! 😄
I want to thank William who posted the link of ur videos under some random videos.
Dear william thanks mate. A😄
William is the man 😎
I came here from that too 😁
Damn it! Can’t Jenni do the exercises for me?!!
(sigh!) …..okaaay!
Also, I too was impressed Jenni didn’t drag her foot when she swapped sides during couch stretch.
Jenni gets……………..five stars!
⭐️⭐️⭐️⭐️⭐️
2nd exercise
I feel pain on my left tail one area when doing the couch stretch on my left side. What am I doing wrong? I also feel tight hip flexors on the left when I march and raise my right leg. Can you help please?
If I suffer from curvature and concavity of the lower back. What do I start with first?
do you have videos on kyphosis stuff too?
alex jeens kyphosis can have multiple factors also that all need addressed at the same time! SMM is best for this if you haven’t checked it out yet! tommorrison.uk/the-simplistic-mobility-method
Sorry for all the questions :) After doing the standing march for some days, and as I've improved on the range of motion, I've noticed that when I lower my right leg, I get a dull crack in the right side of my back close to the spine. I wonder if it is the hip flexor, where it attaches to the spine? And if that can explain the pain I have from my hip flexor down the quad?
Can be, side stretches and hip rotational drills would be good to try here, how are you getting on with things now?
@@TomMorrison its actually fairly unchanged. I still have pain/tightness down my thigh with hip flexion. It feels my posterior chain is so short, that I need to curl myself to get into hip flexion. Its like I can't relax my thigh and just raise it.
i love your info and thank you for the amazing videos. The back ground music is distracting IMHO, makes it harder to hear you.
Yeah this is a much older one, we dropped the music a good while ago! 😄😄
i´ve just found out that i do this when i am seat done, even if am in a "good posture" i lean foward. probably whats give me that periform issue. this sure will help thanks. i had a lot of pain this morning, can i do this exercices ones i warm up?. thanks
Yes these exericses should help! You can warm up for them, ideally over time these exercises should feel easy :)
How to days
Great video. Do you have one where you adress apt on one side? Basically when the pelvis is tilted on the left side(left AIC Pattern)?
pinarello74 Thankyou! Yes my program The Simplistic Mobility Method will address that, as you will often times find the adductor on one side is tighter and the couch stretch on the opposing side is tighter and those two things need addressed with core movements also! Hard to fit in to a quick tip!!
@@TomMorrison Thanks for a quick response. I will check it out. Does it go into detail of the core exercises to do when one side is tighter than the other or is that the core video product?
pinarello74 it gets you to assess your ranges of motion with stability and also the core too, with disassociation and balance - there are a TON of elements that influence this. The core seminar is great to get with it as you will see me using a couple of the SMM drills in person with people too, there’s 5% off a multiple order too
@@TomMorrison asa
Great topic. Has psychological meaning especially for women.
Great info! After I do the couch stretch my hip flexor/quad on the right side gets quite painful. When I do the standing march my hip flexor is painful and I get pain down the leg to the front of the knee. It feels like the quads is "too short". When I lift my right leg in the standing march it feels like my lower back is tensing up. I'm wondering if this could be a side effect of APT. It does feel like the more I can brace my abs and relax my lower back, the less pain I get. I'm just curious if there can be a connection here.
Thomas Hemming Larsen could be an idea to sit down on your heels for a few minutes first before doing the routine to loosen off your quads a bit beforehand, and also look in to banded marches for help to strengthen your hip flexors too 😄
Thanks Tom! I'll definitely try that.
I started this today as I have a hollow back arch and major anterior tilt.
I've used programmable interval timer for the sets. You can customise the sounds at the start and end of each set so as well as the usual beeps, I've used a siren at the start of each plank and laughter at the end of each butt squeeze! 😂 Then a round of applause plays when I finish the marching minute. 👏
Keeps me motivated. I'll let you know how my anterior tilt is in a couple of weeks 🙏
That’s awesome! Looking forward to hearing how you get on!
How did it go?
Tom what about that back knee? Close into the wall or bench?
Basically wherever gives you the best stretch at the front of the hip, main thing is not to position yourself so you only feel a quad stretch 😄
An never figure out if I have interior or posterior tilt
Will fixing this solve an Athletes inability to Hip Hinge without having to bend from upper back?
Hi Tom, with the couch stretch I've heard elsewhere (Athlean-X) that stretching the hip flexors if they are not particularly tight (defined by the tests in this video ua-cam.com/video/KCADorwJ6Ik/v-deo.html ) may not be a good idea? I do have an anterior tilt and sleepy glutes with some intermittent lower back pain (also very little internal rotation). Many thanks for any suggestions/tips.
Yes if hip flexors aren’t tight then strengthening them specifically is definitely something to try! 💪🏼 this is a good test too
ua-cam.com/video/anNEf6hyy_M/v-deo.html
For the couch stretch if I tuck my pelvis I feel it more in my quad, if I don’t tuck my pelvis I feel it in the front of my hip.
Would wiggle around with it a bit more, it’s a good one to actually spend 2-4 minutes in at a time if you feel tight when extending
Its all hard, but the hardest bit is the marching... I have no arm leg coordination, and my balance is bad when walking.. so might take a lot of work for that part to be that to be effective
Sam Callaway yes none of that stuff should be hard if you wanted to squat or lift any weight, you should focus on this stuff whatever way you can to get the hang of it, they are fundamental movements
@@TomMorrison day 7 or something and the marching is a lot better, and I can feel it in my lower abs now, but the couch stretch literally makes my right quad feel like it's heating up which it didn't when I started, I think I overdid it :(
Sam Callaway excellent! Yes if you’re getting something like that just take a few days off, could be unrelated but best to let it chill! Keep with the March and plank for now!
@@TomMorrison Thank you, Sensei Morrison
Sam Callaway no problem!! Glad to see you sticking to it! 💪🏼💪🏼💪🏼
Hi Tom Anterior pelvic tilt, well that is me 👋 (however, it is far less now then it was when I was little) and one of the reasons is because of these exact exercises . Oh, and now that I am here (I know this not the topic of this video, this is just a question/request, hope it is okay to ask anyway? See whenever I see my big sister she points out to me - Put down your shoulders (they are very tense) whenever I am stressed or nervous I tuck my shoulders upwards, and slightly forward, and it seems my shoulders are kind of stuck in this position, not too extreme but my shoulders are not down in a "normal"/relaxed postion, and frankly it is causing a lot of issues. Do you have a video on how to fix this problem?? I am so grateful for all your tips 😊
This one would be great to do regularly 😄
ua-cam.com/video/4bRmTmd9lmM/v-deo.html
@@TomMorrison Thank you so much I am looking forward to see my shoulders change. 😃
Hi what’s the pad called please Jenny kneeling on as will order one - thanks
It’s called an ab mat 😄
Hi there. I have a L4L5 spondylolisthesis and have had fusion surgery with rods and pins. Trying to get mobile again but have anterior pelvic tilt from using a wheelchair for years. I can do a few of the positions eg standing marches with good form but then the apt returns. Do I just do what I can with good form rather than keep going?
yeah just do what you can, keep trying to push it a little each session! Over time what you're able to do will slowly increase 💪🏻💪🏻
Can you use a Si joint belt to help stabilise the pelvis whilst doing the exercise?
Would stay away from any belts or aids where possible
Any advice on how to build up to this for people with spondlylolisthesis (L5/S1,) and v tight hips, glutes and IT bands made of concrete?
This would be a good blog for you!
tommorrison.uk/blog/the-best-advice-to-get-rid-of-chronic-back-pain-even-with-disc-injuries
@@TomMorrison fabulous Tom thank you so much!
Hello, my daughter is almost 2 and she has this tilt and in toe mainly on her right leg could you recommend exercises I could do with her to help this and to strengthen her legs .Hope you can help. Thanks.
She will most likely right herself over time, get her crawling round the floor and try to balance on each leg individually, if you were major concerned then a physio trip would be good 😊
@@TomMorrison thanks for your advice appreciate it.
Can I ask if doing squats with kettlebells works ups help or would it make apt worse?
Any exercise is fine, just check how you’re pelvis position is each rep when you finish
This couch stretch absolutely kills my knees! Any advice? I can barely lift the toes of my back foot half way up the front of the couch base and I'm in pain. I've tried moving out further, pillows and mats, I can barely hold 15 seconds.
We have one called the bed stretch and if you can’t grab the back leg you can just work on the front of hip position
What is I can’t keep my back straight
What do you recommend scaling this back to after 2 consecutive weeks? 3 times a day? Every other day? Thanks.
Part of warm ups really just, should just be moving better in general after hitting it for the 2 weeks consistently, even our programme The Simplistic Mobility Method is just 4 days per week initially and then once you’ve got the hang of it 1-2 times per week is plenty to maintain things 💪🏼
Thank you. This has been incredibly helpful.
Is there something for posterior pelvic tilt?
Yep!!
ua-cam.com/video/oeOdQ8NCSIY/v-deo.html
I thought I'd give this a try since due to the current situation I'm at home all day anyway, I find myself sitting a lot and feel it becoming a strain on my lower back.
But I can't for the life of me find the correct position for the couch stretch. Seems I'm just not very flexible at all. I'm having a hard time getting into the position to begin with and all I'm getting from it is a rather heavy stretch in my upper leg, having no way to shift it into a hip stretch. I've tried around a bit and can feel my upper legs getting sore from just trying to find the right position without having done any hip stretching whatsoever.
rraaiizz this is another nice variation that works on the same principles! I use it quite often for people, you want to build yourself to the full couch stretch over time, this will help
ua-cam.com/video/nwH4uw_osxY/v-deo.html
@@TomMorrison I have the same problem, but when I try the bench stretch from the above video it still only stretches my quads. I'm gonna look at yr other hip videos and see if I can find something that hits the spot. Thanks for your uploads!
Anyone got any tips on the couch stretch? I cant seem to get in a position without feeling it in my thigh, its mid thigh, but cant get a stretch at the top of the hip...?
Tuck your pelvis, then when you lean forward you should imagine you're driving your hips toward your front foot. You can do it standing too - not as effective but better than nothing - like a wide lunge, but feel like you're aiming your pelvis down and forward, aimed at your front foot. Good luck!! ❤
I have diastasis recti and shouldn't do planks, is there an alternative?
Try the pallof press with a band when standing
Hi, I did this solidly for 2 weeks and ..wow! The difference was amazing. I continued to do the exercises but more sporadically and my pelvis has just gone backwards (or anteriorly 😂) again and the exercises are not maintaining the correction now. Please tell me I don't have to do them x4/day forever?! 😮
No you should be able to reduce down to just once every few days now, mainly have a bit more awareness throughout the day that you’re not slipping back into that kind of habit of carrying yourself that way, you’ve addressed the muscles now it’s the time to kick the habit! 😄
@@TomMorrison Gotcha, thanks...note to self...be less lazy 🤣
I have been doing this for just over a week and the improvement is amazing. Not only has my pelvic tilt and posture improved, but my performance on my stationary bike and weight lifting have made surprising gains. Thank you!!!
@@suzy3934How is it going now? Have you been able to maintain the improvement?
@@jayrlbd8355 hi ya, it slips back into old ways if I don't do maintenance...but it's easy to re-correct and I keep the 'when in doubt, squeeze your butt' mantra in my head 😂
If I do this, will the posture itself correct? I don't have any pain, but I lose some inches of height due to this and want to fix it.
Yes if you do it regularly you’ll find you start to stand differently 😊
Have you got anything for lateral pelvic tilt mate?
Not specifically yet, but try this stretch as a good starting point! WIll help you assess each side and help encoruage movement in the right direction!
ua-cam.com/video/nVmCGb_e9Co/v-deo.html
@@TomMorrison ideal cheers mate look forward to giving them both a try
@@alexhunt420 awesome, let me know how you get on!
Is it normal that my lower back aches after doing this routine please?
Can see sometimes if you have been very tight for a long time but it should rectify itself after a week, would film yourself to make sure you’re doing everything correctly 💪🏼
Is couch stretch safe with lower back pain, bulging discs? Thanks.
Yes it is 😊
Much appreciated. How about standing cable rows and/or pull ups(with good form)? I don't want to stop lifting!@@TomMorrison