Quinn Taylor I agree so much, For atleast 3 months I have been training for a lean and athletic look but then I realised I have ATP so now I'm stopping all my back exercises and focusing on getting my pelvis and back straight so I can continue on with my exercise without getting injured
While I agree with this idea, there are certain conditions you can get that causes this problem. I have one called Stiff Person Syndrome and my hip flexors can get so tight you can crack an egg on them. Yes I know my condition is extremely rare, 1 in a million diagnosis, there are still many more common ailments that can cause this. I would add that the cat and dog positions in yoga also help free up these tense muscles. Just alternate between the two poses and it really helps. Thanks for the video and giving me even more good ideas on how to fix this problem.
My sister discovered this video and showed it to me four days ago. I've had an inch a half difference from my left leg to my right since I was a teenager. I found out it was due to pelvic tilt. Different doctors have told me different things--to wear a foot pad in my left shoe, to get chiropractic work. I had a stroke four years ago on my left side, which has worsened the tilt. Just wanted you to know that in the four days I've been taking your advice, the tilt is down to half an inch. WOW. thank you so much!
Great video. After dealing with chronic lower back pain, for years, and visiting doctors and physios who couldn't help me, I've had to self-diagnose myself with anterior pelvic tilt and foreword head. How a trained physiotherapist was unable to recognize that I have this, themselves, is amazing to me, but I'm certainly grateful for videos like this. It does seem like, when it comes to health, UA-cam is more helpful than visiting a paid professional, these days.
Exactly, i couldn't agree more. I'm almost 25 and i have been suffering from lower back and pelvic pain for almost 11 years. Back in the days, i made my parents paid thousand bucks to many diverses health experts( sport doctor, kine, physiotherapist, etc) and none of them could not even tell me what was my issue. Their answers for most them was that I was in a growing phase call puberty( WTF) lol. Anyway, after years of being disappointed by professionals, I joined gym and decided to train by myself first while copying other's people at the gym doing. Then when youtube videos start getting big, i eventually after a few years of not so great research from me, i found your video. I'm already 1 week in, and improvement in such a short time is just amazing. My bet and my goal is to be done in 5 more weeks no more. Thanks a lot for your channel. I could not have asked for more. I will keep you update when i'm done with my +10 years old pain.
So nice to see a fitness professional who knows what they are talking about. Been looking for someone who explains the root cause of muscle imbalances and has effective solutions.
I just found your videos last night and love them! I been in pain for 1 year already. I went through depression, i build up bad anxiety too. I have pelvic tilt,a flat foot carrying more weight on one leg than the other, my chin coming forward, and my chest is popping out, my jaw gets locked it, i have to do facial massages to pop my jaw. All my body is in pain. I can't even turn right or left like a normal person. I get so much anxiety that i want to stay away from people. But your stretches are working on me since last night . I can't wait to do them everyday and see results.
This is the number 1 problem I see with people's posture. A lot of back and hip pain could probably be eliminated with better posture, but pelvic tilt is overlooked by the average person so great explanation. Subscribed.
PS, my favorite exercise for strengthening up the glutes and upper hams is deadlifts. Of course it's difficult to teach a proper deadlift, but it works miracles for posture if done well.
Thanks a lot, will try it out.. Update : It's been a week and I'm already getting results. My back is much more straighter. I recommend Hip flexor stretching, Warrior lunge, Supine hip extension and chair squats. Also try the stomach vacuum often. Awesome results!
I do them twice a day. The hip flexor/warrior lunge for 2 minutes for one leg (4 minutes per session). Supine hip extension 1 minute per session and the chair squats 20 reps per session. Be careful with the squats, I think they give you round butt.
when you had atp, were you able to touch your butt with the heel of your foot? did you have pain in your hips when you attempt to lift your leg side ways?
+Tom Smith no there starts to be pain in hamstrings bcz of apt so don't stretch them instead focus on glutes and try to squeez glutes when you are trying to touch butts with your heals then you feel difference
Adam Nonya hey Adam if you say that you have an "anterior pelvic tilt" try do self myofascial release on the quads, iliopsoas, tensor fascia latae, quadratua lumborum. This will get your pelvis in a neutral position and this will minimize your chance of joint injury such as back pain. Hope this helps :)
I thought I just had a big butt for a guy until I looked at myself in the mirror from a side view and realized the distant from my back to buttocks was heavily exaggerated.
Perfect video !! This should be #1 lordosis fix video. It's crazy how a lot of people are unaware they have this. It really affects your training if not fixed.
If anyyyyone wants to uncover aching hip flexors best workout fooor hips try twitter.com/db1d5be4bfe56dd69/status/794458642376368128 The BESТ Way To FIX An Anterior Pelvic Tilt W Lumbar Hyperlordosis
Thanks man, I watched the entire video you made. I'm going to be on it and use these to assist me in fixing this anterior pelvic tilt and then help others. Thanks. Have a good one.
I have been experiencing a lot of lower back pain for a few years now. I just remembered my mom taking me to a chiropractor as a kid and asking why when I laid down there was a huge gap between my back and the floor. Turns out I have Lordosis, and apparently always have. I just over compensated by tilting my hips forward to "stand straight" like my dance teachers taught me to, so no one ever knew after that Chiropractic appointment. Glad there are solutions.
Finally someone who has the right balance of anatomical knowledge and concise info, but gets to the fucking point. This has been a massive help dude. Cheers
Hi Blake... I'm back again... once again you have been so helpful... I am still having issues with my sacrum/pelvic you name it... my spine x-rays are in I will share per our previous conversations... I have been away for awhile due to losing my job after 20 yrs after returning from my medical leave, but its a blessing and after getting things in order, I am back to getting better again (kinda went backwards a bit slacking on exercises & therapy due to all the things I have to get in order).. Wow...I always do the child pose but with my knee spread out farther, but I did it your way & I totally felt all the knots in my back muscles & stayed their to release the tension.. I am going to be working diligently on all these starting tomorrow thank you as always your videos are life savers for me and keep me on track... I have shared with everyone your links etc. and verbally as well all the things I have learned from you!!! You Rock.. I plan to take a trip one day soon to personally thank you!!! Nanc
man you are the answer to my prayers!!! I have been trying to figure out what wrong with my lower back and tight hips. every time I would run lets say for about 7 months I have been hurting really bad after about 4 minutes of running, as in my lower back muscle get extremely tight! I also think I need to strengthen my glutes, I don't use those too much when I run I think. If I do this, do you think this will help with my situation with running. and if not could you make a video. I so want to run again. thanks in advance man I just subscribed!!
I've had daily back pain for years. Mostly lower back and neck. A friend sent me that video weeks ago and I initially ignored it. Last week, my lower back was hurting so badly, I decided to give it a try. I'm on my third day now and I can't believe it's actually helping. I still have back pain but I'd say it's 50% improved. I don't even get that much improvement after an osteopathic treatment. I'm going to continue the exercises and I'll keep you updated.
Hey Blake. First of all, thanks a lot for this and all your other videos. They have helped me tremendously. I have been following the advice from this video, and on top of that I have been doing light hip flexor and quad stretches morning and night. I think I have been doing it about three weeks now. The last five to six nights I have noticed something in my hip/glute area. It's a bit tough to explain but I can wake up and feel almost sore. I also noticed it after laying down on the sofa for a while yesterday. So the area is not where I am foam rolling, but slightly on the side/backside of the hip. Do you think this is just my glutes getting shorter from all the stretching and foam rolling of the front of my body? Maybe my glutes/hamstrings muscles are not used to being contracted and finding themselves in a new default position when I lay down and my body is reacting to that?
What a relief. I have been going to the gym for 2 years and I was wondering why my belly is sticking out a bit. Now it is so flat. Thank you so much!!!
No there body is different from man ... Man tilt appear when there glutes become inactive and then glutes are no more available to help in extension of spine then it cause psoas tightness and weak core etc ... While girls without apt are correctly using there glutes and arch in their back is normal ...
I was trying to find a video for my brother that both explains his apt, and how to fix it, in a way someone without much exercise science could understand, and this is perfect.
you got everything right on the money my man. I'm a Pre PT student and with injuries from powerlifting ans bjj still bothered me for YEARS til o learned about controlling my chronic APT. I wish to work with ppl like u and Kelly Starrett one day
Bro I had this problem for so long I thought I was born with it. But Going to start doing these asap! How long do you think this will take to fix? thanks again!
I dont think your descriptions and information could have been any better. This is easily 1 of the best videos I've seen about hips. I could never hit the 90° angle for squats because it hurt in the front of my hips. Now I'm a 36 yr old dad lol and my hips are still tight as hell just like they were in my 20s. I'm now starting to do something about it. I wish I had access to this information back then. Our team trainer in college just told me to ice and stretch my quads lol. Thanks for the video! I'm getting closer to "feeling good" and flexible.
If you have an anterior pelvic tilt then it means you have other issues with your body. If you are inactive, eat poorly, have poor sleeping conditions, pain in areas of your body then its more complicated than a anterior pelvic tilt. Its very easy to become unhealthy and have a run down inactive body. All sorts of problems occur such as poor posture and unable to walk properly. The muscles of the human body are complex and complicated and can become weak and cause problems. The main issue with this is figuring out which muscle group needs to be targeted to correct these problems. Its a confusing mess. The best way to get round this confusing mess of muscles and exercises to correct muscle issues is to do full body workouts for all muscles of the body.....all problems should automatically be solved. It doesn't mean the confusion is gone because there are many many exercises to do....which ones to perform? Trial and error and discovering which exercises work best. Correcting the body does not happen over night it can take a while before any improvements can be seen. An anterior pelvic tilt is just one issue of an unhealty body....believe me there are a lot more issues in an unhealthy body. A knowledge of the muscles of the human body and how the work is important. These yourube videos don't give enough information.
TheToshiba86 I've been working out for 2 years now proper, getting very aesthetic. However i never noticed it before but my posture from the belly button up was great and fixed (thanks to deadlifts and front squats). However i never even considered the lower body, i thought my abs were just lacking, however it was just shitty posture and is fixable from too much sitting.
thanks for uploading your vids, i have been looking for a channel that would make simple emphasis on corrective exercises, i'm very happy that you're on the net and i want you to know your videos have helped me.big time, best wishes for you my brother.
dude maybe you have kyphosis too. if you have kyphosis your back looks curved and it shows you like long legs and short torso. if you have kyphosis you probably have neck problems too. because of this, strengthen your neck muscles. stretch the chest. work back of the shoulders and upper back. stretch your low back, stretch hip flexors. work cores and glutes. while making core exercises check for "hip flexor free core exercises" its very important. you shouldnt work your hip flexors at core exercises and most core exercises does that. e.g. because you have curved low back, plank exercise will work your low back instead of core. check for right exercises. and if you have opportunity. swim backwards. wish i knew these things 3 years ago. my idiot fitness teacher gave me low back exercises while I was having lordosis. But luckily I am better now. Its not a very bad situation. But still i look for more progression. do these things and i promise you ll be better. best regards :)
Great video! I paid a lot of money almost 2 years ago to receive almost identical training. I didn't have good notes from that PT that lasted for about 3 months, so I was looking for some good reminders of the exercises that fixed my lower back issues then. You are a very good speaker - quite informative and entertaining! Nice work.
You look like a cross between Furious Pete (Furiouspete123) and Chris Barnard (Strengthcamp), you even sound like a cross between them. Fuuuuuu....Sion!...HA!
+Jordan Quilca are you able to perform it correctly? cause a bad position can compromise form. I still did squats and deadlifts with a SLIGHT anterior pelvic tilt but it wasnt horrible. definitely improved mobility, flexibility and posture and now my strength and technique is better on the two lifts
+SpitzB I been trying but god knows how long I've had this issue. I always had lower back pains on and off. till I learn this was the true problem. and yes I am able to perform the exercises but I get lots of soreness in my lower back and I don't feel it on my other muscle groups such as glutes or hamie's.
This is the most informative video on correcting the issue. The only thing is I dont know the root cause...I'm very flexible and was able to do the front splits years ago even with a pelvic tilt.
Thanks for the video. I have APT and this is, without doubt, the best video I've come across in my search for how to fix my APT. I like the way you discussed the physiological aspects of APT, causes and corrective exercises. I have problem with persistency but I shall persist with these exercises in the hope that my posture will improve. Thanks!
I’ve been told that I have a sway back, but after watching this after seeing my X-rays again, I think I have this! Mind blown and so excited to be able to try and fix it!!
Excellent information well presented ! Last year, for 9 months I did regular stretching-yoga-workout routines and both lower back ( and SI joint area) tightness + pain and APT 'magically' disappeared...and now I understand why ! I've been back on routines for just 2 weeks now, and will take a foam roller to the gym with me tomorrow. I will ease into each stretch and exercise you've shown. I will correct my sometimes crappy sitting and walking posture. Took good notes my 2nd viewing of this. Thank you SO much ! Rob
im 24 years old n just fount out i have some herniated discs in my thoracic spine. can't find anyone to tell me what from but im thinking it's my poor posture. i really appriciate that there's finally someone posting helpful videos on the subject.
Thank you for this. I have suffered from sacroilitis and slipped discs after having children. I’m starting this regime and love that you incorporate the foam roller.
thank you. this was explained really well and the workouts were described in depth. I have APT pretty bad and this is a lifesaver. you've gained a new subscriber.
Great video! This has helped me a lot. I finally slept pain free last night by adjusting my pelvis. I will be doing these supersizes and add more ab work to my routine.
Great visual explanation!!! Great video. I can actually stand to listen to you. Very informative, no ghetto talking. Thanks! I hate videos that start out as, "yo yo you, wuz up?".....then bouncing around trying to explain what is happing with the muscle and body. This was a smart, intelligent, informative video.
You explain this more clearly.than anyone I've heard so far. I have very rounded shoulders in addition which has caused me chronic pain and lack of mobility. Any suggestions for this condition?
I've always had a protruding belly and butt due to anterior pelvic tilt. But not until today did I realize that my issues with hip flexor and lower back tightness were directly related!
It never ceases to amaze me how many of these people talk about anterior pelvic tilt like it's a disease. It's not an issue, it's normal. These are the guys who keep this outdated, non-scietifically-backed school of thought going strong. This is what messes you up. APT is normal.
man this was really helpful. I always thought I wouldn't be able to fix my tilt but I'm pretty excited to try these out now. thank you so much for making this video.
Hi guerrilazen Thanks for the video it really addresses my problem which i have been having since 2007 and no chiro or phisical therapists has been able to fix
Wow! I felt immediate relief on my pelvis. I noticed today that one side sat lower (forward) more than the other and alongside it I had some lower back pain, just on one side, that I have had for a long time. I simply started with the static stretching of the hip flexor and found out how tight it was on my left side (the side that has been bothering me). However I would like to know of some more quad stretches because I have had ACL surgery and it has kind of bothered me since then and I think poor form while lifting and squatting led me to this injury. Hope you can help and this video was SO helpful you are awesome!!!
thank you so much for the vedio you shared sir. now my biggest problem answerd ! bcoz i have a 4years above anterior pelvic tilt lumbar.my upper lumbar spine is toward in front i cant feel the coldest in the ground and i do not know what to do .now i found your vedio im so thankfull i heard your explenation in this kind of pain. thank you sïr now i know what the name of this pain and how to fixing it. #GLORY to God
dudeee, thank you I never really thought of the lower side being shortened just thought the high side muscles were just way to tight. as soon as I did the lunge stretch I felt some relief. Definitely going to be getting a foam roller as well.
Thank you, i was searching a solution to my problem and you explain everything very clearly so i'm gonna try ! Support from France btw, keep doing your vids ;).
Thanks for answering my question about rib flare. Planks are now my go-to exercise. Apparenly there are no reply function on the youtube app for ios. Again thank you. You make great videos.
so comprehensive. THANKS!!!!!!! Going to start this routine tomorrow. I've got probable APT but more on the left causing inner knee pain now. Hope it helps!
This routine looks really effective. Thank you! For sure I'm gonna give it a try, right now but... I would like to helo adding something about what could go wrong to some people, when it all should go alright. Found when hyperlordosis and chronic back pain go together, sometimes. So let me just tell you some concepts about my internet "research" on lower back issues: discogenic back pain, degererative disc disease, corrupted muscle response pattern. And yeah!! I'm still working on my lower back! Thanx youtubers and thanx google... Hope!!
Thank you so much gorilla Zen fitness ! These are really amazing exercises and really address the core causes of apt. I am looking forward to correcting this lifelong condition!
I'm doing leg press (squeezing the glutes on concentric and eccentric phase with time under tension) I'm also using the seated hamstring curl (currently at 32.5kg.... very weak indeed) I'm doing (glute kickbacks, again focusing on squeezing the glutes throughout the ROM) I'm using the (Ab machine, focusing on bracing the core throughout the ROM) I'm also doing (Leg raise planks for core and glutes) I'm foam rolling, I'm stretching.... literally everything! I'll let you know how it goes.
I went to a physio recently, who actually confirmed a slight APT but nothing to worry about, every has a slight degree of tilt and nobody should be perfectly straight. Mine issue is actually caused by pelvic floor muscles, the deep abdominal wall being inactive, while the 'show' muscles, the abs, are doing all the work. I'm not sure why that has happened, they suggested it was just bad habbits over the years.
Thank you your video is great you’re hundred percent right leave your back alone and it automatically gets back into line I had the same problem I just left my back alone to align itself naturally
Make sure you get my anterior pelvic tilt workout :) guerrillazen.com/free-anterior-pelvic-tilt-workout
How long should you do this to see results? 2sets of 30 seconds but for how long?
@@paaaatrika that is very unusual
All thanks to God Almighty for this great opportunity through your help ,kindly get in touch with on IG
Proper posture should be a major part of phys ed in schools.
Quinn Taylor I agree so much, For atleast 3 months I have been training for a lean and athletic look but then I realised I have ATP so now I'm stopping all my back exercises and focusing on getting my pelvis and back straight so I can continue on with my exercise without getting injured
Quinn Taylor agreed.together with leg strength
Agreed! Because what nobody knows is along with exercise, posture plays a big part in mental health. Poor posture only feeds anxiety and depression.
While I agree with this idea, there are certain conditions you can get that causes this problem. I have one called Stiff Person Syndrome and my hip flexors can get so tight you can crack an egg on them. Yes I know my condition is extremely rare, 1 in a million diagnosis, there are still many more common ailments that can cause this. I would add that the cat and dog positions in yoga also help free up these tense muscles. Just alternate between the two poses and it really helps. Thanks for the video and giving me even more good ideas on how to fix this problem.
All my charter school did was make us wear short shorts and run afap.
My sister discovered this video and showed it to me four days ago. I've had an inch a half difference from my left leg to my right since I was a teenager. I found out it was due to pelvic tilt. Different doctors have told me different things--to wear a foot pad in my left shoe, to get chiropractic work. I had a stroke four years ago on my left side, which has worsened the tilt. Just wanted you to know that in the four days I've been taking your advice, the tilt is down to half an inch. WOW. thank you so much!
+Leslie Moise And five days in it's down to a quarter inch difference.
Wow, that's amazing
keep it up leslie.much love
Great video.
After dealing with chronic lower back pain, for years, and visiting doctors and physios who couldn't help me, I've had to self-diagnose myself with anterior pelvic tilt and foreword head. How a trained physiotherapist was unable to recognize that I have this, themselves, is amazing to me, but I'm certainly grateful for videos like this.
It does seem like, when it comes to health, UA-cam is more helpful than visiting a paid professional, these days.
+Eddie Stephens :D
Exactly, i couldn't agree more. I'm almost 25 and i have been suffering from lower back and pelvic pain for almost 11 years. Back in the days, i made my parents paid thousand bucks to many diverses health experts( sport doctor, kine, physiotherapist, etc) and none of them could not even tell me what was my issue. Their answers for most them was that I was in a growing phase call puberty( WTF) lol. Anyway, after years of being disappointed by professionals, I joined gym and decided to train by myself first while copying other's people at the gym doing. Then when youtube videos start getting big, i eventually after a few years of not so great research from me, i found your video.
I'm already 1 week in, and improvement in such a short time is just amazing. My bet and my goal is to be done in 5 more weeks no more.
Thanks a lot for your channel. I could not have asked for more.
I will keep you update when i'm done with my +10 years old pain.
amen
what is amazing in fact is that doctos dont say you can correct it ._.
I also have sought treatment from doctors. They just want to prescribe medicine and rest when the core issue isn’t being addressed.
So nice to see a fitness professional who knows what they are talking about. Been looking for someone who explains the root cause of muscle imbalances and has effective solutions.
I just found your videos last night and love them! I been in pain for 1 year already. I went through depression, i build up bad anxiety too. I have pelvic tilt,a flat foot carrying more weight on one leg than the other, my chin coming forward, and my chest is popping out, my jaw gets locked it, i have to do facial massages to pop my jaw. All my body is in pain. I can't even turn right or left like a normal person. I get so much anxiety that i want to stay away from people. But your stretches are working on me since last night . I can't wait to do them everyday and see results.
This is the number 1 problem I see with people's posture. A lot of back and hip pain could probably be eliminated with better posture, but pelvic tilt is overlooked by the average person so great explanation. Subscribed.
PS, my favorite exercise for strengthening up the glutes and upper hams is deadlifts. Of course it's difficult to teach a proper deadlift, but it works miracles for posture if done well.
i never knew anyone else struggled with this. I just thought my lower back was weird. Thanks, gonna try this out!
How did that work out for you?
What happened?!
Update
Thanks a lot, will try it out..
Update : It's been a week and I'm already getting results. My back is much more straighter. I recommend Hip flexor stretching, Warrior lunge, Supine hip extension and chair squats. Also try the stomach vacuum often. Awesome results!
+Steve Mbonu Awesome steve. Keep us posted... :D
+Steve Mbonu
please update, how does it go now?
+Steve Mbonu how often do you do these exercises and how many reps?
I do them twice a day. The hip flexor/warrior lunge for 2 minutes for one leg (4 minutes per session). Supine hip extension 1 minute per session and the chair squats 20 reps per session. Be careful with the squats, I think they give you round butt.
+Steve Mbonu How is it going now?
Among all the videos I've researched with regards to addressing APT, this is by far the most informative, and useful one. Thanks a lot.
Your rock dude thanks so much for taking the time help people to solve this problem
I had no idea this was a thing, I thought I was just made this way. so siked to no its fixable, thank you
when you had atp, were you able to touch your butt with the heel of your foot? did you have pain in your hips when you attempt to lift your leg side ways?
+Tom Smith no there starts to be pain in hamstrings bcz of apt so don't stretch them instead focus on glutes and try to squeez glutes when you are trying to touch butts with your heals then you feel difference
Adam Nonya hey Adam if you say that you have an "anterior pelvic tilt" try do self myofascial release on the quads, iliopsoas, tensor fascia latae, quadratua lumborum. This will get your pelvis in a neutral position and this will minimize your chance of joint injury such as back pain. Hope this helps :)
I thought I just had a big butt for a guy until I looked at myself in the mirror from a side view and realized the distant from my back to buttocks was heavily exaggerated.
It sucks to realize that i indeed DO NOT have " back " !
Exercises:
7:01
8:03
10:00
Perfect video !! This should be #1 lordosis fix video. It's crazy how a lot of people are unaware they have this. It really affects your training if not fixed.
You know your shit. Good stuff.
Thanks!
+GuerrillaZen Fitness shit is saving my back. Thank you.
Nоt сertаin аbоut the роints mаdе but ,if аnуоnе еlsе is sеаrсhing for hiр flехоr рррраin ехerсisеs trу twitter.com/c9a1312d8d8569984/status/794458642376368128 TТhе BЕSТ Wау То FIX Аn Аntеriоr Реlviс Тilt W Lumbаr Hyреrlоrdоsis
If anyyyyone wants to uncover aching hip flexors best workout fooor hips try twitter.com/db1d5be4bfe56dd69/status/794458642376368128 The BESТ Way To FIX An Anterior Pelvic Tilt W Lumbar Hyperlordosis
,mnbvcxcvbn
Thanks man, I watched the entire video you made. I'm going to be on it and use these to assist me in fixing this anterior pelvic tilt and then help others. Thanks. Have a good one.
You should have at least 100,000 subscribers. The quality of your videos are the best out there. Thank you so much.
+Richard Gray Ahh thanks rich!
Wish you were my personal trainer!
I have been experiencing a lot of lower back pain for a few years now. I just remembered my mom taking me to a chiropractor as a kid and asking why when I laid down there was a huge gap between my back and the floor. Turns out I have Lordosis, and apparently always have. I just over compensated by tilting my hips forward to "stand straight" like my dance teachers taught me to, so no one ever knew after that Chiropractic appointment.
Glad there are solutions.
the best description i ever seen on internet thanks so much :) this will surely help me aloot...
Finally someone who has the right balance of anatomical knowledge and concise info, but gets to the fucking point. This has been a massive help dude. Cheers
You save my life..thank you
+DimitrisFioras Well, I am glad to be able to help out Dimitris!
Hi Blake...
I'm back again... once again you have been so helpful... I am still having issues with my sacrum/pelvic you name it... my spine x-rays are in I will share per our previous conversations... I have been away for awhile due to losing my job after 20 yrs after returning from my medical leave, but its a blessing and after getting things in order, I am back to getting better again (kinda went backwards a bit slacking on exercises & therapy due to all the things I have to get in order).. Wow...I always do the child pose but with my knee spread out farther, but I did it your way & I totally felt all the knots in my back muscles & stayed their to release the tension.. I am going to be working diligently on all these starting tomorrow thank you as always your videos are life savers for me and keep me on track... I have shared with everyone your links etc. and verbally as well all the things I have learned from you!!! You Rock.. I plan to take a trip one day soon to personally thank you!!! Nanc
I sure will.. thank you!
This is very kind of you to provide all this FREE information. Says a LOT about you.
man you are the answer to my prayers!!! I have been trying to figure out what wrong with my lower back and tight hips. every time I would run lets say for about 7 months I have been hurting really bad after about 4 minutes of running, as in my lower back muscle get extremely tight! I also think I need to strengthen my glutes, I don't use those too much when I run I think. If I do this, do you think this will help with my situation with running. and if not could you make a video. I so want to run again. thanks in advance man I just subscribed!!
The warmup ones on the foam roller hurt so much haha
I've had daily back pain for years. Mostly lower back and neck. A friend sent me that video weeks ago and I initially ignored it. Last week, my lower back was hurting so badly, I decided to give it a try. I'm on my third day now and I can't believe it's actually helping. I still have back pain but I'd say it's 50% improved. I don't even get that much improvement after an osteopathic treatment. I'm going to continue the exercises and I'll keep you updated.
Any updates?
How often should these exercises be performed? Twice a day?
Wow. I've been searching all over youtube to help understand this subject a lot better, and this is the BEST video on youtube. Thank you!
Glad to hear that francesoli!
Hey Blake. First of all, thanks a lot for this and all your other videos. They have helped me tremendously.
I have been following the advice from this video, and on top of that I have been doing light hip flexor and quad stretches morning and night. I think I have been doing it about three weeks now. The last five to six nights I have noticed something in my hip/glute area. It's a bit tough to explain but I can wake up and feel almost sore. I also noticed it after laying down on the sofa for a while yesterday. So the area is not where I am foam rolling, but slightly on the side/backside of the hip.
Do you think this is just my glutes getting shorter from all the stretching and foam rolling of the front of my body? Maybe my glutes/hamstrings muscles are not used to being contracted and finding themselves in a new default position when I lay down and my body is reacting to that?
This is the best video on APT... by far... I've been in pain for more than 16 months and this is helping me A LOT. Thank you!!!!
ples knowledge us some of the best sleeping posture for the lumbor lodosis... and thinks for the video..i subscribed it
You're the best, your knowledge is unbelievable, you deserve more subs/views!
Uh, yeah...Huge belly = Anterior pelvic tilt. (For me anyway)
What a relief. I have been going to the gym for 2 years and I was wondering why my belly is sticking out a bit. Now it is so flat. Thank you so much!!!
So you're telling me that the girls with the booty shelf isn't because they have a big booty but they have APT instead?
yup
No there body is different from man ... Man tilt appear when there glutes become inactive and then glutes are no more available to help in extension of spine then it cause psoas tightness and weak core etc ... While girls without apt are correctly using there glutes and arch in their back is normal ...
Danial Farooq nope, just google it man. Women are supposed to have just as straight of a posture as men are.
StinkyPanda but it makes my stomach look really fat. That's the problem
+Charlotte Leto stretch you psoas muscle
I was trying to find a video for my brother that both explains his apt, and how to fix it, in a way someone without much exercise science could understand, and this is perfect.
i started laughing so hard when you said "it's like you're trying to hide your ass". god bless.
you got everything right on the money my man. I'm a Pre PT student and with injuries from powerlifting ans bjj still bothered me for YEARS til o learned about controlling my chronic APT. I wish to work with ppl like u and Kelly Starrett one day
Bro I had this problem for so long I thought I was born with it. But Going to start doing these asap! How long do you think this will take to fix?
thanks again!
Good question
Months or years, depends on how long you have been with it...
I dont think your descriptions and information could have been any better. This is easily 1 of the best videos I've seen about hips. I could never hit the 90° angle for squats because it hurt in the front of my hips. Now I'm a 36 yr old dad lol and my hips are still tight as hell just like they were in my 20s. I'm now starting to do something about it. I wish I had access to this information back then. Our team trainer in college just told me to ice and stretch my quads lol. Thanks for the video! I'm getting closer to "feeling good" and flexible.
no wonder i feel my abs like beerbelly even its on shape
Best video I've come across yet. I'm struggling lately with mine and hope these exercises and stretches will help.
If you have an anterior pelvic tilt then it means you have other issues with your body. If you are inactive, eat poorly, have poor sleeping conditions, pain in areas of your body then its more complicated than a anterior pelvic tilt. Its very easy to become unhealthy and have a run down inactive body. All sorts of problems occur such as poor posture and unable to walk properly. The muscles of the human body are complex and complicated and can become weak and cause problems. The main issue with this is figuring out which muscle group needs to be targeted to correct these problems. Its a confusing mess. The best way to get round this confusing mess of muscles and exercises to correct muscle issues is to do full body workouts for all muscles of the body.....all problems should automatically be solved. It doesn't mean the confusion is gone because there are many many exercises to do....which ones to perform? Trial and error and discovering which exercises work best. Correcting the body does not happen over night it can take a while before any improvements can be seen. An anterior pelvic tilt is just one issue of an unhealty body....believe me there are a lot more issues in an unhealthy body. A knowledge of the muscles of the human body and how the work is important. These yourube videos don't give enough information.
TheToshiba86 I've been working out for 2 years now proper, getting very aesthetic. However i never noticed it before but my posture from the belly button up was great and fixed (thanks to deadlifts and front squats). However i never even considered the lower body, i thought my abs were just lacking, however it was just shitty posture and is fixable from too much sitting.
thanks for uploading your vids, i have been looking for a channel that would make simple emphasis on corrective exercises, i'm very happy that you're on the net and i want you to know your videos have helped me.big time, best wishes for you my brother.
I'm a guy and I just didn't wanna look thick, thank you.
LOL
Girls like it
Thank God for you and thanks a ton. You have given me much hope that my lumbar region health can be restored.
I have it so bad plus I have long legs and a short torso so I look like a fucking idiot
dude maybe you have kyphosis too. if you have kyphosis your back looks curved and it shows you like long legs and short torso. if you have kyphosis you probably have neck problems too. because of this, strengthen your neck muscles. stretch the chest. work back of the shoulders and upper back. stretch your low back, stretch hip flexors. work cores and glutes. while making core exercises check for "hip flexor free core exercises" its very important. you shouldnt work your hip flexors at core exercises and most core exercises does that. e.g. because you have curved low back, plank exercise will work your low back instead of core. check for right exercises. and if you have opportunity. swim backwards. wish i knew these things 3 years ago. my idiot fitness teacher gave me low back exercises while I was having lordosis. But luckily I am better now. Its not a very bad situation. But still i look for more progression. do these things and i promise you ll be better. best regards :)
Balkabağı thank you so much for this!I've gone into so much research on this stuff and can't wait to remove this weird ass body type
Great video! I paid a lot of money almost 2 years ago to receive almost identical training. I didn't have good notes from that PT that lasted for about 3 months, so I was looking for some good reminders of the exercises that fixed my lower back issues then. You are a very good speaker - quite informative and entertaining! Nice work.
+Troy Garwood Thanks troy, glad you found it helpful!
You look like a cross between Furious Pete (Furiouspete123) and Chris Barnard (Strengthcamp), you even sound like a cross between them. Fuuuuuu....Sion!...HA!
+GuerrillaZen Fitness I have this should I stop dealift n squats ? should i continue till I correct my anterior pelvic tilt ?
+Jordan Quilca are you able to perform it correctly? cause a bad position can compromise form. I still did squats and deadlifts with a SLIGHT anterior pelvic tilt but it wasnt horrible. definitely improved mobility, flexibility and posture and now my strength and technique is better on the two lifts
+SpitzB I been trying but god knows how long I've had this issue. I always had lower back pains on and off. till I learn this was the true problem. and yes I am able to perform the exercises but I get lots of soreness in my lower back and I don't feel it on my other muscle groups such as glutes or hamie's.
This is the most informative video on correcting the issue. The only thing is I dont know the root cause...I'm very flexible and was able to do the front splits years ago even with a pelvic tilt.
Thanks for the video. I have APT and this is, without doubt, the best video I've come across in my search for how to fix my APT.
I like the way you discussed the physiological aspects of APT, causes and corrective exercises. I have problem with persistency but I shall persist with these exercises in the hope that my posture will improve. Thanks!
I’ve been told that I have a sway back, but after watching this after seeing my X-rays again, I think I have this! Mind blown and so excited to be able to try and fix it!!
Excellent information well presented ! Last year, for 9 months I did regular stretching-yoga-workout routines and both lower back ( and SI joint area) tightness + pain and APT 'magically' disappeared...and now I understand why ! I've been back on routines for just 2 weeks now, and will take a foam roller to the gym with me tomorrow. I will ease into each stretch and exercise you've shown. I will correct my sometimes crappy sitting and walking posture. Took good notes my 2nd viewing of this. Thank you SO much ! Rob
+Robnord1 Glad to hear that ROB!
thank for showing me some easy exercises for this problem about the back pelvis and hamstring and posture
You're the man and you know it all.. Best video out there on the internet..
im 24 years old n just fount out i have some herniated discs in my thoracic spine. can't find anyone to tell me what from but im thinking it's my poor posture. i really appriciate that there's finally someone posting helpful videos on the subject.
+Nick Wyatt Ahh sorry to hear that nick. Let me know if I can help you out bro
Thank you for this. I have suffered from sacroilitis and slipped discs after having children. I’m starting this regime and love that you incorporate the foam roller.
Hey how are you doing?
thank you. this was explained really well and the workouts were described in depth. I have APT pretty bad and this is a lifesaver. you've gained a new subscriber.
Man...!!... You are great... This is the best explanation I had ever saw
Great video! This has helped me a lot. I finally slept pain free last night by adjusting my pelvis. I will be doing these supersizes and add more ab work to my routine.
+Mike V Glad to hear
Great video - you covered the whole topic from different sides. That's exactly what I have been searching for weeks. Thank you for that.
YOU ARE AMAZING! THANK YOU! YOU ARE A BRILLIANT INSTRUCTOR, DON'T EVER STOP TEACHING!
Thanks craig!
Great visual explanation!!! Great video. I can actually stand to listen to you. Very informative, no ghetto talking. Thanks! I hate videos that start out as, "yo yo you, wuz up?".....then bouncing around trying to explain what is happing with the muscle and body. This was a smart, intelligent, informative video.
You explain this more clearly.than anyone I've heard so far.
I have very rounded shoulders in addition which has caused me chronic pain and lack of mobility. Any suggestions for this condition?
I've always had a protruding belly and butt due to anterior pelvic tilt.
But not until today did I realize that my issues with hip flexor and lower back tightness were directly related!
It never ceases to amaze me how many of these people talk about anterior pelvic tilt like it's a disease. It's not an issue, it's normal. These are the guys who keep this outdated, non-scietifically-backed school of thought going strong. This is what messes you up. APT is normal.
man this was really helpful. I always thought I wouldn't be able to fix my tilt but I'm pretty excited to try these out now. thank you so much for making this video.
Best video I've watched on this topic, thanks a lot!
Hi guerrilazen Thanks for the video it really addresses my problem which i have been having since 2007 and no chiro or phisical therapists has been able to fix
I want to say this is such a great video, you explained the muscles so clearly, I will try the excercices definitely... thanks much!
Wow! I felt immediate relief on my pelvis. I noticed today that one side sat lower (forward) more than the other and alongside it I had some lower back pain, just on one side, that I have had for a long time. I simply started with the static stretching of the hip flexor and found out how tight it was on my left side (the side that has been bothering me). However I would like to know of some more quad stretches because I have had ACL surgery and it has kind of bothered me since then and I think poor form while lifting and squatting led me to this injury. Hope you can help and this video was SO helpful you are awesome!!!
Very good video with good explanations! Definitely going to start trying these exercises since I just found out that I have this :/
Still relevant! I do some of these stretches as a warmup prior to Deadlifts and squats
Best channel ever, this is so informative
+Daniel M Thank you!
Thank you so much, just recently found out that I had APT, Your videos have helped me so much.
These tips helped me alot! I have much less lower back pain. Thanks!
Thanks for video. Understand better importance of posture/sitting and will start those exercises.
thank you so much for the vedio you shared sir. now my biggest problem answerd ! bcoz i have a 4years above anterior pelvic tilt lumbar.my upper lumbar spine is toward in front i cant feel the coldest in the ground and i do not know what to do .now i found your vedio im so thankfull i heard your explenation in this kind of pain. thank you sïr now i know what the name of this pain and how to fixing it.
#GLORY to God
+john miguel colide ermita Glad it was helpful to you John :D
dudeee, thank you I never really thought of the lower side being shortened just thought the high side muscles were just way to tight. as soon as I did the lunge stretch I felt some relief. Definitely going to be getting a foam roller as well.
+Brian Gabriele :D
thx so much brother , i had this pb for 2 years and im gettin better now
and still my low back is little curved, but no more pain thank god and u2 bro .. do u think more exercises helps to get rid of the curve as well . thx
Thank you, i was searching a solution to my problem and you explain everything very clearly so i'm gonna try ! Support from France btw, keep doing your vids ;).
+AliaDrix Awesome bro!
Thanks for answering my question about rib flare. Planks are now my go-to exercise.
Apparenly there are no reply function on the youtube app for ios.
Again thank you. You make great videos.
so comprehensive. THANKS!!!!!!! Going to start this routine tomorrow. I've got probable APT but more on the left causing inner knee pain now. Hope it helps!
Very detailed! Thank you,thank you, from a sufferer of APT
Thanks a lot man. This all make a lot of sense. Will try this for a month or so and hopefully get a good posture and lose my pot belly.
+fateless78 Awesome, and no problem. Making dietary adjustments will also help with that belly :D
Great video. Thanks so much. This really helped me get ready for my nasm exam.
Best Video I've seen about this topic! Definitely Thumbs up
Fantastic instructions. Thanks so much. Very helpful.
+N9088D Glad you thought so. Thanks for watching!
Very informative. You are very educated. Thank you 🤍
This routine looks really effective. Thank you! For sure I'm gonna give it a try, right now but... I would like to helo adding something about what could go wrong to some people, when it all should go alright. Found when hyperlordosis and chronic back pain go together, sometimes. So let me just tell you some concepts about my internet "research" on lower back issues: discogenic back pain, degererative disc disease, corrupted muscle response pattern. And yeah!! I'm still working on my lower back! Thanx youtubers and thanx google... Hope!!
Thank you, I will integrate that into my routine.
excellent explanation of the subject matter
+Leigh Bradley Thanks!
I have this and am so thankful I found this. I have this because I did leg raises, but I really only have it on my right side. Any advice??
Extraordinarily explained!
Sir,Thanks.
Thank you so much gorilla Zen fitness ! These are really amazing exercises and really address the core causes of apt. I am looking forward to correcting this lifelong condition!
Wow man great comprehensive video! Thanks so much!
I'm doing leg press (squeezing the glutes on concentric and eccentric phase with time under tension) I'm also using the seated hamstring curl (currently at 32.5kg.... very weak indeed) I'm doing (glute kickbacks, again focusing on squeezing the glutes throughout the ROM) I'm using the (Ab machine, focusing on bracing the core throughout the ROM) I'm also doing (Leg raise planks for core and glutes) I'm foam rolling, I'm stretching.... literally everything! I'll let you know how it goes.
+Athos Musketeer :D do it!
+Lofty Production Update? I'm starting something similar tomorrow
I went to a physio recently, who actually confirmed a slight APT but nothing to worry about, every has a slight degree of tilt and nobody should be perfectly straight. Mine issue is actually caused by pelvic floor muscles, the deep abdominal wall being inactive, while the 'show' muscles, the abs, are doing all the work. I'm not sure why that has happened, they suggested it was just bad habbits over the years.
I like this! Great job! Very clear and informative.
Thank you your video is great you’re hundred percent right leave your back alone and it automatically gets back into line I had the same problem I just left my back alone to align itself naturally
Very informative and helpful video! Thanks Blake!