Fix Anterior, Posterior or Lateral Pelvic Tilt via Awareness & Control
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- Опубліковано 17 лют 2019
- It takes more than just exercises to fix postural issues like pelvic tilt. But there’s a few simple tricks you can use to become more aware and reduce pain.
Teaching your body what a center hip position feels like will build kinesthetic awareness. You can use it to take advantage of little moments that come along throughout the day to catch yourself falling back into poor hip posture, whether it’s anterior, posterior, or lateral pelvic tilt.
You can use time waiting in line at the market, taking a moment to watch the sunset, or even sitting at a desk to correct your posture and teach your brain to relax into a neutral position as Coach E teaches how to build hip posture awareness whether you’re sitting or standing.
If you want to take it a step further, head over to the related videos on exercises to correct anterior or posterior pelvic tilt.
RESOURCES AND LINKS MENTIONED
Read more about fixing pelvic tilt here: www.precisionmovement.coach/h...
Routine to fix anterior pelvic tilt: www.precisionmovement.coach/a...
Routine to fix posterior pelvic tilt:
www.precisionmovement.coach/p...
How driving affects your hip and lower limb:
www.precisionmovement.coach/d...
Hip Control: www.precisionmovement.coach/h... - mentioned to help you improve hip joint centration via psoas and internal rotator activation; comprehensive course to address hip immobility, weakness and dysfunction
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Спорт
He is the best guy out there hands down.
Thanks!
Thanks so much for such a great video! So helpful!
A complex topic but worth to discuss. you did it well
This makes so much sense on how my body is and a solution towards getting rid of pain thank you so much
You're welcome!
this might not be aS flashy as the other youtube videos but THIS INFORMATION IS GOLD!!...👍👍👍👍👍💯💯💯💯
Thanks❗️
Thank you for posting this
You're welcome!
Thank you.. wonderfully explained...
Glad it was helpful!
thank you for the clear explanations . I have an upcoming ACE PT exam.... much to learn/understand
All the best
Thank you. I realize I stand with one hip posterior tilted and one anterior when standing due to a knee issue. Multiple knee surgeries and I avoid putting weight through one leg. I have put so much on the right leg that I’m now sunk butt, posterior tilt to stand. Thankssss so much
You are welcome and thanks for stopping by :)
Super Helpful!
Glad that you think so!
"stick your butt out... like you're going for as many likes as you can on instagram" 😂
exposed the instagram thots🤣
:)
i love his videos, helpful, and different from chiro or osteopathic treatment.
Thanks for that :)
I did the awareness control before I did the bridge exercise. it helps connecting my left back trunk and deep core muscle on the left better which helps my lateral pelvic tilt. but can you make a video specifically on lateral pelvic tilt please
Thanks for the suggestion!
Hi! Thanks for the info! Does these exercises also apply for the lateral pelvic tilt? Could you do one video specifically for the lateral pelvic tilt? Thanks! That would help a lot!
They do but you have to modify them to suit lateral movement. Once you figure out how to tilt your pelvis in this way, then you can begin to address keeping it level and any other associated issues you may be facing. The video that you are asking for is on my list :)
hi, most people (me incouded) have some muscle imbalance that causes these pelvic problems, for me it started from my left being too strong, not only i'm a lefty but i drive a manual transmission car with a hard clutch pedal, i used to feel the imbalance when i go for a hike, the weaker muscles start giving up first or feel sore the next day, my left calf and right quad were always weaker, after ignoring the problem and over working my self i ended up with two herniated discs and foot drop, it has been 10 months, i recovered almost fully, but a week ago i forced my self driving for the hole day, i'm stuck in bed now with my pelvis shifted to the left, i started walking without the stabing sharp pain after i stretched my left quad.
cars are killing us, and most people don't even feel it, and its not the manual transmission, i'm the exception because driving an automatic when you're right side dominant will create the same imbalance on the opposit side, and its so progressive you won't even feel it.
thanks for the exercices, i'm doing the pain free ones for now, will see what helps in the long run
Thanks for stopping by!
This article can elaborate on your thoughts above:
www.precisionmovement.coach/driving-hip-lower-limb-mobility/
- Coach Joshua, Team PM
Other than awareness, what muscles/exercises do you recommend for lateral pelvic tilt? QL and obliques imbalance maybe? Your articles on PPT and APT are great but there weren't specific exercises for lateral PT - Thank you
Lateral PT is a little more complicated than the others and needs to be addressed on a case-by-case basis.
The same problems i have,i suffered for two years. Now i feel 50% okay.
I hope that you make more progress following Eric's advice :) - Coach Joshua, Team PM
Do you have a video for strengthening the pelvic floor and relaxing it?
Not yet but I'll get on it.
i feel this happens from excessive sitting on soft chairs or beds , so try sit on a hard chair balancing on your sit bones and your posture will follow after some time
That is definitely a good thing to incorporate along with the other resources in the video description. - Coach Joshua, Team PM
@@PrecisionMovementCoach Team PM :D
thx
:)
I hv both Lpt & sciatica. My right side is up and is stiff. I hv tingling & numbness in both feet and hands.my lower back is like locked up. Also my inner thigh joint are lower back is very tight.
Plz suggest some good exercises for these problems.
Start here: www.precisionmovement.coach/piriformis-syndrome-stretches-sciatica/ and here: www.precisionmovement.coach/sciatica-stretches-quick-pain-relief/
I know that side lying leg raises are good for fixing lateral pelvic tilt. My right hip is higher. My only question is: Should I lie on the right side and raise the left leg or the other way around?
Both can be useful movements.
@@PrecisionMovementCoach Thanks but can you give a definitive answer?
It would be more useful for you to concentrate on keeping your pelvis neutral while doing the leg lifts on either side.
I'm very anxious of my LPT sir please suggest some exercises to correct it or please make a separate video for LPT. It's a request sir🙏🙏
Love from India💙
Did you try out the exercises in the video?
@@PrecisionMovementCoach yes I tried but I think it will take much time to get into correct Position.
can u tell me one thing that...can LPT be corrected??
I spend my whole day thinking about my LPT and I'm totally depressed now..idk what steps to take to correct it.
Some questions arise in my mind like..
Do I need a chiropractor or a PT?
Can a PT be able to correct it?
Can my LPT be ever corrected?
Will I have to live my life with this LPT?
Can it be corrected with gym?
Or there's not any solution to correct it.
I totally depressed now cause I actually don't know that what to do to correct it and not even sure about its correction.
Prateek Srivastava did you fix LPT?
Prateek Srivastava li
Precision Movement by Eric Wong where it is?
Hi doc, I used to sit on a fat wallet under my right glute and used to workout in gym in a very bad form,i started having problem with my shoulder being uneven (right is a lil higher and backward and left is lower and forward). My left side of the body is stronger so have a lil more muscles on it. After searching a lot i figured out I have a lateral pelvis tilt with right hip smaller(i used to sit with a wallet on this) and left being high and more muscular. I see videos saying hips which are higher have glutas medius weak,but that part is a lot bigger than the left one. My chests are also in different shape and size bcs of it. I am literally very very depressed seeing that,whenever i wear any t shirt or pants,it feels weird,loose from one side and tight from the other. I will be grateful if you could help me out with this. I feel like I can never have a good body.please help.
Hey! Thanks so much for writing to me and I want to help you out. You are not alone in how you feel and there's definitely something that you can do about it.
This program can help you out with your shoulders: www.precisionmovement.coach/get-shoulder-control/
...and this one can help you out with your hips: www.precisionmovement.coach/hip-control
...you will also need to address your spine control along the way and this program can help: www.precisionmovement.coach/spine-control
After you have addressed those issues it's just a matter of performing resistance training in a certain way to further address your strength imbalances.
My left hip sticks out more. I’m guessing it’s LPT. Could it be because I always sleep on my left side, leaning on my left while standing, or both?
All of our repeated movements and postures throughout life mould our body.
I believe my psoas is stranded and feel as if there is a tilt since there's more pressure on my right. I have a protrusion . Would this excwrsises work as well to losen the psoas and fix the tilt so there isn't more pressure on the disks?
This video will help you to increase your postural awareness. I can't say how it will address the issue you are experiencing with your psoas.
I went to see a chiropractor as I couldn't work out what tilt I am. The only thing I spotted was my right ASIS was lower than my left. He said I have APT on the right and PPT on the left which is why my hips look uneven. I've probably had this for a very long time judging by the years of pain.
I won't go into what effect that's had on my left leg and my shoulders and neck.
But do you think I should attempt the PPT exercises on one side and the APT on the other from your other videos (which look brilliant). In fact I've been doing one or two from each but don't want to do something that in the (even) longer term will wreck what's already quite wrecked!
Sorry to ask. I know it's been 4 years, but just in case you still read these. Thank you.
Hi!
Thanks so much for writing to us.
It's always a good idea to attempt the exercises on both sides and then spend a little more time wherever needed :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach
Thanks Coach Joshua. I will do that.
Hello,i have a question bc im trying to understand psoas on posterior pelvic tilt,i have posterior pelvic tilt on my right side,on that side hip collapses when i try to stay neutral when standing,bringing my right leg in knee valgus position and the hip in internal rotation,psoas at this position was tight as a rock,somehow 1 week ago when i try to release gluteus medium and minimum my hip got released and move back to external rotation making me immediately to find back like 5cm on my right leg that was missing,my butt muscles are complete dead even tho that i stay on posterior tilt on that side when i try to reach deep muscles they are complete inactive,hamstrings are tight and there is the problem probably,and my confusion is on psoas,at this position my psoas is overstretched and being tight to prevent dmg or overactive and tight that pull my hip in internal rotation,im afraid to do exercises on psoas to not bring my hip inward again and stuck in same position,how it work under certain position of pelvis as stabilize of hip
If u bring one of u feet in a inward 30-40 degrees rotation and u try to stay neutral when standing u gonna be in the same position that i stuck,idk if that help u to understand better if u check it
Sorry for the long post and my English ain't that good but i hope u understand me.
Thanks a lot
I appreciate the details that you have provided. However, it seems that you are overthinking this a bit. I want you to keep working on your alignment and use the material in this video. Also, sign up for this free mini-course: www.precisionmovement.coach/5dhmc/ I want you to start addressing your mobility in certain situations.
@@PrecisionMovementCoach thanks for the fast reply,im not overthinking it,sorry i didn't get into details of how this happened,i was working as a delivery with a motorcycle for 12-14hours over 4 years every day,to get on the bike seat i was doing like a high kick with my right leg the knee was above my pelvis height and in rotation of the hip to make the knee and feet in line to go above the seat of the motorcycle,i was doing this move daily almost 200 times and other 200 time in reverse to get off the motorcycle,and just one day while i was working and doing the exactly same move i felt a huge pain in the left psoas in the area that attached to the left leg,when i get to the doctor he told me was sciatica nerve and when we done x ray on the spine the lower back of the spine where the psoas is had a shape of a reverse c,since that time im trying to convince the doctors that i didn't had scoliosis and even when i bring photos that im complete in line they are like u just didn't notice it,thats why i ask about the psoas bc i overworked this muscle and gluteus medium and minimum and it stuck the hip in internal rotation,but every article that i have read mention the psoas as if it get short or super tight to bring the pelvis in anterior while that side is posterior and make no sense while i overuse this muscle and is always tight
Ok, got it. The material in the mini-course should help you out.
@@PrecisionMovementCoach thanks a lot eric for the help
I sit in a deep squat position. The Asian style of sitting. Does that help or make things worse. I saw a few of your videos. I think I havw flex or compressions
If you have flexion dysfunction, it'll likely aggravate. Compression is a tricky one, gotta pay attention to your body on that one.
You didn’t show how to fix lateral pelvic tilt?
This article may help: www.precisionmovement.coach/how-to-fix-pelvic-tilt/
@@PrecisionMovementCoach make a video about it
@@PrecisionMovementCoach also make a video about when you have a combination of lateral and either anterior or posterior pelvic tilt. This is a real killer because the exercises for anterior pelvic tilt, for example, dont work well and can even increase the pain if the pelvis is out of lateral alignment.
@@PrecisionMovementCoach also that article did not help it was exactly what you said in the video, which does not address corrective exercises/stretching specifically for lateral pelvic tilt. Still a great video though you put up some of the best material
It seems your left shoulder is a little bit higher sir?
It sure is.
I also have a slight lateral tilt as well. You didnt speak much on the lateral pelvic tilt 😢. Would the same awareness techniques also fix the imbalance? Doing it either eay but hoping it does. Im working on core exercises.
Yes, the same awareness techniques can also help you to address the imbalance.
How are things now?
- Coach Joshua, Team PM
@@PrecisionMovementCoach hey thanks for the reply. Things are slightly better but not my much, its a slow process as I not only have a lateral tilt but also an anterior hip tilt. Due to what I believe to be muscle weaknesses but hard for myself to diagnose which area specifically.
Hi Eric, I’ve seen a few of your videos and I’m trying to fix a problem I’ve been having for the past couple months and I think you could help.
For a while I’ve had a snapping sensation on the outside of my hip, and last December that led to a lot of pain. My doctor diagnosed me with Snapping Hip Syndrome and said it was caused by a tight IT band. I rested for about 3 weeks and started to do the prescribed exercises, which didn’t help much, but resting helped the inflammation go away.
I discovered the TFL muscle and it’s connection to the IT band and immediately after using a lacrosse ball to release it, my It band tightness was gone.
Now, I’m still trying to figure out how to balance my muscles. I hike a lot and while walking, I get frequent pain in the front of my hip, which feels like overuse, so I try to stretch it out as I go. It helps a little bit. I’m also pretty sure I have an anterior pelvic tilt and I have tight quads, hamstrings, and piriformis.
What muscles should I focus on stretching and which ones should I strengthen? I’ve learned that weak glutes can cause the TFL and piriformis to take over for pelvic instability and hip flexion. How should I go about loosening my TFL and other tight muscles and strengthening the ones that need to get stronger?
Sorry for the long post, I hope you can help.
Start with these articles and make sure to sign up for the free mini-courses that I have created...the links are in each article: www.precisionmovement.coach/tensor-fasciae-latae-pain-techniques/ and www.precisionmovement.coach/itb-stretches/
How do tou feel now
a massage gun would help tremendously
How does a person know if they have Anterior pelvic tilt or spinal swayback / lordosis ? Thank you :)
That is a good question and it is likely that a combination of the issues exists.
However, try keeping your spine neutral and then make note of your pelvis. If it is tilted forward excessively, then that is likely the major issue. Next, try keeping your pelvis neutral. If your lumbar spine is hyperextended, then that is likely the major issue.
In any case, this routine can help you out:
www.precisionmovement.coach/anterior-pelvic-tilt-program/
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for responding providing good info:)
Sir. How do we identify whether the tilt is Anterior or Posterior...
This article should help: www.precisionmovement.coach/how-to-fix-pelvic-tilt/
What about if you have an anterior and lateral pelvic tilt at the same time? What do I do
Such a good question.
The resources in the video description can help. Check them out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Hi , is swayback posture the same as posterior pelvic tilt ? If not how would I correct this ?
Swayback typically includes anterior pelvic tilt so focus instead on the 6 min Anterior Pelvic Tilt routine here:
www.precisionmovement.coach/anterior-pelvic-tilt-program/
- Coach Joshua, Team PM
I am confused as all other information and diagrams I have seen show sway back as a posterior pelvic tilt ?
@@alexbradley7379 you might have anterior and posterior pelvic tilt confused. Anterior pelvic tilt is characterized by forward tilting hips and excessive lumbar spine extension (i.e. arching).
Posterior pelvic tilting is characterized by lumbar flexion (i.e. rounding) and is much "slouchier".
Hope that helps :)
- Coach Joshua, Team PM
I also have been told I have hyper extended knees, how would I correct this ?
@@alexbradley7379 you need to learn how it is to position your knees in a neutral position by increasing your proprioceptive awareness. Then you need to learn how to activate all of the right muscles in order to keep them there and integrate that practice into your movement patterns.
This program can help you to get started with that:
www.precisionmovement.coach/fundamental-precision-movements/
This video can help you to learn more about potential root causes of your issue:
ua-cam.com/video/BRHQMM9UZZs/v-deo.html
- Coach Joshua, Team PM
I have a lateral tilt🤢 my right side is higher giving me a left lumbar curve
Check out the resources available in the video description for ideas on how to address the root cause of your issue :)
- Coach Joshua, Team PM
Does it works really.....
This material can definitely work for you! Please give us some more details about your goals so that we can assist you better. What exactly are you dealing with or trying to achieve? - Team PM
@@PrecisionMovementCoach sir actually I have a anterior pelvic tilt and I really want to fix it as soon as possible ...and I have watched a lot of videos but I got this video likely to better and reliable.....so I need clearance please answer....how much time it may require to clear this??
This is the routine for you: www.precisionmovement.coach/anterior-pelvic-tilt-program/ Try it out and let us know how it goes - Team PM
Hello, please I have posterior and lateral pelvic tilt. My left hip is higher. And this has caused my right glute and tigh to be larger than my left glute and tigh. Also, it has caused my left leg to be shorter than my right. Please how do I treat it?
Check out this article first: www.precisionmovement.coach/posterior-pelvic-tilt-program/
@@PrecisionMovementCoach Hi Eric, I have gone through the article. It doesn't say anything about lateral pelvic tilt
It will definitely help you to address your posterior pelvic tilt. This article will give you the background that goes along with this video and some ideas of how to address your lateral tilt: www.precisionmovement.coach/how-to-fix-pelvic-tilt/
I have a lateral pelvic tilt and its killing my quality of life :(
I hope that you try out the exercises.
look for PRI eercises , neil halinan and mike cantrell on youtube buddy, thank me later
Me too
My right hip is higher I look all crooked 😩
You came to the right place. Make sure to check out the resources in the video description for ideas on how to address the root cause of your issue. - Coach Joshua, Team PM
@@PrecisionMovementCoach thank u 🙏
@@bribeltran7353 im the same. What excercises are you doing to fix it
@@chrismulligan9484 the same as the video or whatever is on google
🌟🌟🌟🌟🌟
I'm star struck.