FINALLY!!! the video we've been waiting for. Please do more on anterior pelvic tilt, as I get older I wanna make sure I work on my posture more and more to prevent extra pressure on wrong body parts. THANK YOU for this video!
This helped me so much with APT not only walking but sitting and standing. Using the glutes and hamstrings was the cue I needed. Thank you for all that you do for us. Your detailed explanations of what to do and the why behind it are the best out there!
After 3 back surgeries that could not alleviate my lower back pain, I appreciate your knowledge and skill in approaching APT. None of the PTs I saw ever mentioned that condition. Thank you for sharing your insight. I will try these methods of walking today.
Thank you so much. This is very helpful. I get tired towards the end of the day and my walk and posture gets affected. I look forward to do these exercises to help with this problem. Thank you again for sharing your great knowledge
Thank you Taro for this very helpful pelvic tilt series! I am new to your channel having been recently recommended to watch one of your videos by another Feldenkrais instructor. Since going over on my both my ankles a few years ago I've developed a faulty walking pattern. A recent PRI Physio also suggested that wearing teeth braces years ago may have contributed to my lack of good gait mechanics. Despite seeing various physio's and osteo's over the years no-one was able to tell me what my pattern was or what I was doing that contributed to daily neck pain, right glute weakness and right leg Psoas and adductor tightness. THANKS to your very helpful videos and way of explaining movement patterns, I feel optimistic I may be able to finally improve!
Beautiful Taro! Now I am aware about my little tight in the left side of my pelvis that reduce rotation and maybe is provoking less use of my left leg hamstrings. So my right knee are suffering more body weight while walking or running. Amazing! ATM 🙏🏼
My understanding is that most people have an anterior pelvic tilt because their hip flexors are tight from sitting all day, so I would imagine you would also need to combine this with hip flexor stretches so that the muscles stop trying to accommodate the tightness... what do you think? When I adjust my hip tilt, I can feel that other parts of my body adjust to deal with the hip flexor tightness, I have to consciously stretch out the HF.
I do think anterior pelvic tilt pattern is fairly common particularly while standing. Like you said, many have hip flexors and hamstrings that have adapted to chair sitting and become short over time, which of course doesnt help us move well in day to day activities. To help with anterior pelvic tilt movement pattern and bias, i find it helpful for people to retrain movement patterns that allow them to push off with hip extensors (glutes and hamstrings), which means you actively lengthen hip flexors, and you counteract anterior pelvic tilt. Hip flexor tightness is often a reflection of their movement biases. So to me, if you retrain movement patterns specifically, you will address all stretching and strengthening that you need. Muscles follow movement, so it makes more sense and is much simpler and easier to train movement patterns.
The third exercise elicits a really interesting sensation. Why does this exaggerated rotation help so much? Is it just that over time people tend to lose the natural internal rotation of the hip and extend through the lower back to compensate?
Hip rotation (pelvuc rotation on fixed femur) towards the front leg reduces lumbar rotation and extension. This is the same movement pattern as baseball pitching and boxing
I Like your videos. Question with this one...is : Do we have to work on all three at same time when practicing while walking or can we work on just one until it is a habit and then work on second one and when that's how we naturally do it (habit) add the third one? Or is it better to right off combine all three when we practice ? (hope my question makes sense)
Do you have something like this for how to improve walking for posterior pelvic tilt? I have a fused spine….. my tendency is to walk with posterior pelvic tilt twist to the left… stand with weight on left side. My body is telling me that I am standing straight when I am actually leaning forward to the left and forward while standing and walking. When standing in a mirror I can force myself to stand up straight but it feels uncomfortable and hard to sustain.
sounds like extending your hips while standing and walking is uncomfortable right now, it might be good idea to train hip extension patterns while lying on your back first (like doing bridging exercise with an emphasis on extending through your hips). My hip flexor stretching and glute strengthening videos can be helpful for you.
walking naturally facilitates anterior pelvic tilt so it counteracts posterior pelvic tilt. I dont know if you really need to facilitate more anterior pelvic tilt but carrying weight in front will do that.
One thing you’ve missed in this otherwise excellent video is the efficiency of correct movement; correct posture is the most efficient way to move. Women, for the most part, have wider pelvises, and therefore need to learn how to single foot so that each footfall lands directly in front of the other, or else they will waddle by shifting their weight side to side of the centerline of the body. Even you do it a bit in this video as your entire torso moves side to side with each step, which moves your center of gravity from side to side: not very efficient or well balanced. In training horses whose hips are wider than their shoulders, I teach them to bring the hind leg in, under their center of gravity, at each step so they are ready to do anything asked of them at that moment. If that leg is not under the center of gravity, or their centerline, they will be unbalanced to one side or the other and therefore not agile in all directions. If you read up on Native American scouts, they were taught to ‘single foot’ as the most efficient way to run all day if not for many days. In humans, this is accomplished by lowering the pelvis on the side of the leg moving forward which allows the leg to move anterior and medial so that the foot lands directly in front of the foot on the ground so there is no wasted lateral movement of the torso (or waddling). This also assists posterior pelvic tilt. Although a bit different on inclines, up or down, the side to side movement of the pelvis also spares the knees a lot (without leaning forward)! To clarify a bit, I would describe the movement of the pelvis as lowering the iliac crest one side at a time so that most of the movement of the torso is in the lumbar spine where you naturally have the most side to side or side bending motion. This also engages and stretches core muscles as you walk.
Very nice tip. Can you share a link on this type of walking with single foot video ? I distribute weight in such a way that my feet and left leg hurts and I have no clue how to fix this .
This! I practised this and felt a soft, nice flow in my steps for the first time in years. I felt close to none pain in hips and feet afterwards and my partner commented on my unusually fast pace. Feeling hopeful! Thank you.
@@srisungazesplash1340 I learned all this decades before internet for the masses, so, no, I have no links to share. You may try chiropractic as your spine and/or pelvis may be out of alignment. Feldenkrais may also help.
Don't really have pelvic tilt, but i work on getting my hips further back as to get stability without resting on the hips as you do when you push them forward. Any tips or videos how to find that good position of the hips? Kinda difficult to know how far back the hips should be
i am not quite sure what you mean by getting your hips back. do you mean to bring your pelvis over your femurs so you are standing more neutrally and vertically?
@@TaroIwamoto its to stand more vertically yes, and im thinking about the ideal position of the pelvis; if the gluteus medius should be vertically in line with the femurs and feet, or if its better to slightly push the pelvis back with the gluteus maximum (without causing anterior pelvic tilt). Sometimes when i bring my chest and head more vertically up, the pelvis usually has a habit to move slightly forward, as opposed to being further back when i let my chest relax more forward
My biggest issue is "standing still" - I can run marathons but cannot stand for more that 5-10 mins as my lower back really hurts...any suggestions on why? I cannot use standing desk for that reason!
in my opinion we are designed to move not to stay still, our nervous system craves movement. I think it is natural for you to feel discomfort standing still as your body is reminding you to move, which is a good thing. But if you are looking for a way to stand more comfortably, look into tai chi stance
@@TaroIwamoto Thanks for the resposne. I was intrigued by your video around APT...and was wondering if people have lower back pain because of standing - is there a connecting to APT to that...
@@ssudhi17 certainly there is a relationship. Anterior pelvic tilt is generally increased by standing and it increases extension stress to lower back, so repeated stress can lead to discomfort and pain. You can learn to control anterior pelvic tilt by retraining your movement patterns.
It is not normal to be unable to stand still for short times because of pain. There are a lot of possible causes for it, and figuring out the cause would be important to relieving the pain (in other words, find a skilled therapist to help you figure it out)..
FINALLY!!! the video we've been waiting for. Please do more on anterior pelvic tilt, as I get older I wanna make sure I work on my posture more and more to prevent extra pressure on wrong body parts. THANK YOU for this video!
you are welcome! I have several videos on anterior pelvic tilt in case you havent watched them yet
I appreciate your instruction as I don't have a local practitioner. Thank you for sharing your skills and knowledge with us!
You are welcome
This helped me so much with APT not only walking but sitting and standing. Using the glutes and hamstrings was the cue I needed. Thank you for all that you do for us. Your detailed explanations of what to do and the why behind it are the best out there!
Glad it helped! Thank you for your comment!
After 3 back surgeries that could not alleviate my lower back pain, I appreciate your knowledge and skill in approaching APT. None of the PTs I saw ever mentioned that condition. Thank you for sharing your insight. I will try these methods of walking today.
Thank you so much. This is very helpful. I get tired towards the end of the day and my walk and posture gets affected. I look forward to do these exercises to help with this problem. Thank you again for sharing your great knowledge
You're welcome. Changing walking pattern isn't easy, but can be beneficial. Enjoy playing with new walking patterns!
What a fantastic lesson! I'm excited to explore these movement principles while dancing.
A great idea!
And finally I combine all three movements
Thank you Taro for this very helpful pelvic tilt series! I am new to your channel having been recently recommended to watch one of your videos by another Feldenkrais instructor. Since going over on my both my ankles a few years ago I've developed a faulty walking pattern. A recent PRI Physio also suggested that wearing teeth braces years ago may have contributed to my lack of good gait mechanics. Despite seeing various physio's and osteo's over the years no-one was able to tell me what my pattern was or what I was doing that contributed to daily neck pain, right glute weakness and right leg Psoas and adductor tightness. THANKS to your very helpful videos and way of explaining movement patterns, I feel optimistic I may be able to finally improve!
Thank you so much. It is hard to start .. but time can help
Awesome work! Thank you for sharing your knowledge on how to retrain our body movements
you're welcome!
Grateful for all these videos on reprogramming APT I have it bad years of poor posture, sitting and not noticing my pelvis.
Is biking a better cadio exercise than walking to help APT
@@ruihanapaenga1026 biking is generally flexion stress to lower back, so it can counteract extension stress
@@TaroIwamoto 😊 🙏
Beautiful Taro! Now I am aware about my little tight in the left side of my pelvis that reduce rotation and maybe is provoking less use of my left leg hamstrings. So my right knee are suffering more body weight while walking or running. Amazing! ATM 🙏🏼
Thanks Taro this is lovely makes walking so smooth and much easier
All your videos are very helpful indeed. I love your approach to exercise and am so glad I found you. In my opinion it’s the best method by far.
Glad to hear that!
Thank you so much. I never knew what to do to work against this block I get in my back. It's not easy but it works.
Very helpful Instantly made a huge difference.Thannk you very much.
Awesome
So glad to see this video and I am exciting about practicing your techniques. Thank you again!
Excellent helpful video. I am onto it now and ready to practice
Thanks for opening my eyes to Feldenkrais, it's been very helpful. I was wondering if you could do something on Achilles tendinitis.
Very helpful. Thank uou
This is an amazing video
Glad to hear!
Thanks. Very helpful.
Thanks... I always have a bit walking problem...
you are welcome
My understanding is that most people have an anterior pelvic tilt because their hip flexors are tight from sitting all day, so I would imagine you would also need to combine this with hip flexor stretches so that the muscles stop trying to accommodate the tightness... what do you think? When I adjust my hip tilt, I can feel that other parts of my body adjust to deal with the hip flexor tightness, I have to consciously stretch out the HF.
I do think anterior pelvic tilt pattern is fairly common particularly while standing. Like you said, many have hip flexors and hamstrings that have adapted to chair sitting and become short over time, which of course doesnt help us move well in day to day activities. To help with anterior pelvic tilt movement pattern and bias, i find it helpful for people to retrain movement patterns that allow them to push off with hip extensors (glutes and hamstrings), which means you actively lengthen hip flexors, and you counteract anterior pelvic tilt. Hip flexor tightness is often a reflection of their movement biases. So to me, if you retrain movement patterns specifically, you will address all stretching and strengthening that you need. Muscles follow movement, so it makes more sense and is much simpler and easier to train movement patterns.
The third exercise elicits a really interesting sensation. Why does this exaggerated rotation help so much? Is it just that over time people tend to lose the natural internal rotation of the hip and extend through the lower back to compensate?
Hip rotation (pelvuc rotation on fixed femur) towards the front leg reduces lumbar rotation and extension. This is the same movement pattern as baseball pitching and boxing
@@TaroIwamoto thanks!
anterior pelvic tilt is a big problem many have nd we don't even realise
that's right. we don't realize many of our habits until we pay attention to our body.
I Like your videos. Question with this one...is : Do we have to work on all three at same time when practicing while walking or can we work on just one until it is a habit and then work on second one and when that's how we naturally do it (habit) add the third one? Or is it better to right off combine all three when we practice ? (hope my question makes sense)
these are just strategies I have used myself. You can try one, or combine any of these and experiment however you like.
@@TaroIwamoto Thank you for time took to answer
Do you know how to fix interior snapping hip? Had both hips replaced and still dealing with popping snapping and it hurts.
Do you have something like this for how to improve walking for posterior pelvic tilt? I have a fused spine….. my tendency is to walk with posterior pelvic tilt twist to the left… stand with weight on left side. My body is telling me that I am standing straight when I am actually leaning forward to the left and forward while standing and walking. When standing in a mirror I can force myself to stand up straight but it feels uncomfortable and hard to sustain.
sounds like extending your hips while standing and walking is uncomfortable right now, it might be good idea to train hip extension patterns while lying on your back first (like doing bridging exercise with an emphasis on extending through your hips). My hip flexor stretching and glute strengthening videos can be helpful for you.
@@TaroIwamoto Thank you! Bridge exercises are so basic for me, and so difficult! I must remember to do them daily like brushing me teeth!
Yes!! Love Feldenkrais.
Can you do a video on posterior pelvic tilt while walking? Thank you
walking naturally facilitates anterior pelvic tilt so it counteracts posterior pelvic tilt. I dont know if you really need to facilitate more anterior pelvic tilt but carrying weight in front will do that.
@@TaroIwamoto thank you as on abdominal fat or a back pack backwards?
@@elizabethrash7370 exactly!
My back was fatiguing fast. Lol felt right tho
I have four herniated discs for this help me or benefit me
One thing you’ve missed in this otherwise excellent video is the efficiency of correct movement; correct posture is the most efficient way to move. Women, for the most part, have wider pelvises, and therefore need to learn how to single foot so that each footfall lands directly in front of the other, or else they will waddle by shifting their weight side to side of the centerline of the body. Even you do it a bit in this video as your entire torso moves side to side with each step, which moves your center of gravity from side to side: not very efficient or well balanced.
In training horses whose hips are wider than their shoulders, I teach them to bring the hind leg in, under their center of gravity, at each step so they are ready to do anything asked of them at that moment. If that leg is not under the center of gravity, or their centerline, they will be unbalanced to one side or the other and therefore not agile in all directions.
If you read up on Native American scouts, they were taught to ‘single foot’ as the most efficient way to run all day if not for many days.
In humans, this is accomplished by lowering the pelvis on the side of the leg moving forward which allows the leg to move anterior and medial so that the foot lands directly in front of the foot on the ground so there is no wasted lateral movement of the torso (or waddling). This also assists posterior pelvic tilt.
Although a bit different on inclines, up or down, the side to side movement of the pelvis also spares the knees a lot (without leaning forward)!
To clarify a bit, I would describe the movement of the pelvis as lowering the iliac crest one side at a time so that most of the movement of the torso is in the lumbar spine where you naturally have the most side to side or side bending motion. This also engages and stretches core muscles as you walk.
Very nice tip. Can you share a link on this type of walking with single foot video ? I distribute weight in such a way that my feet and left leg hurts and I have no clue how to fix this .
This! I practised this and felt a soft, nice flow in my steps for the first time in years. I felt close to none pain in hips and feet afterwards and my partner commented on my unusually fast pace. Feeling hopeful! Thank you.
@@jesi9747 It's amazing what a bit of self awareness will accomplish! Congratulations.
@@srisungazesplash1340 I learned all this decades before internet for the masses, so, no, I have no links to share. You may try chiropractic as your spine and/or pelvis may be out of alignment. Feldenkrais may also help.
@@valcurley5010 thank you Val splash
Don't really have pelvic tilt, but i work on getting my hips further back as to get stability without resting on the hips as you do when you push them forward. Any tips or videos how to find that good position of the hips? Kinda difficult to know how far back the hips should be
i am not quite sure what you mean by getting your hips back. do you mean to bring your pelvis over your femurs so you are standing more neutrally and vertically?
@@TaroIwamoto its to stand more vertically yes, and im thinking about the ideal position of the pelvis; if the gluteus medius should be vertically in line with the femurs and feet, or if its better to slightly push the pelvis back with the gluteus maximum (without causing anterior pelvic tilt). Sometimes when i bring my chest and head more vertically up, the pelvis usually has a habit to move slightly forward, as opposed to being further back when i let my chest relax more forward
@@ru99414 you might find this video helpful: ua-cam.com/video/chKCSMp8VQ4/v-deo.html
My biggest issue is "standing still" - I can run marathons but cannot stand for more that 5-10 mins as my lower back really hurts...any suggestions on why? I cannot use standing desk for that reason!
in my opinion we are designed to move not to stay still, our nervous system craves movement. I think it is natural for you to feel discomfort standing still as your body is reminding you to move, which is a good thing. But if you are looking for a way to stand more comfortably, look into tai chi stance
@@TaroIwamoto Thanks for the resposne. I was intrigued by your video around APT...and was wondering if people have lower back pain because of standing - is there a connecting to APT to that...
@@ssudhi17 certainly there is a relationship. Anterior pelvic tilt is generally increased by standing and it increases extension stress to lower back, so repeated stress can lead to discomfort and pain. You can learn to control anterior pelvic tilt by retraining your movement patterns.
It is not normal to be unable to stand still for short times because of pain. There are a lot of possible causes for it, and figuring out the cause would be important to relieving the pain (in other words, find a skilled therapist to help you figure it out)..
afterrrr practising annnd rewinding this, imust hve imagined something eiiz movable in the mentioned muscles !!!
ayym puzzled boss !!!
"👍 & 👍!" 💕
Thank you! 💖
my pleasure
No! This is wrong!
useless