Fix Anterior Pelvic Tilt (4 Critical Exercises)
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- Опубліковано 26 вер 2024
- Fix Anterior Pelvic Tilt (4 Critical Exercises)
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Bob and Brad demonstrate how to fix anterior pelvic tilt.
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0:01 Intro
0:19 Topic
1:19 What is Anterior Pelvic Tilt?
2:55 Fit Glide Exercise Demonstration
3:50 Lying Hip Flexor Stretch
4:40 Sitting Hip Flexor Stretch
6:00 Stuart McGill Abdominal Muscle Exercise
7:19 Quadruped Stretch
8:05 Glutes Stretch
9:10 Outro
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Bob recently was afflicted with a physical condition that affected his speech. I give him alot of credit to keep sharing on their channel. I guess you haven't been following these great guys who have helped lots of people . Thank you Bob and Brad !!
i’m a 17 year old football player and i have obviously dealt with pain all over my body and bob and brad have helped me almost get pain free and i am going to continue to resort to you guys when i have pains and aches
If you have apt what routine is working for you?
Stop while you can, imagine what you will feel like at 40, 50, 60?
@@SanctifiedLady I was thinking the same thing.
@@SanctifiedLady that’s a sad way to live life
@@SanctifiedLady Are you saying he should stop playing football? If you are that's pretty stupid.
These two are the best. Their exercises are effective, doable for just about everyone and most importantly, won't injure you. I've done exercises I've found on UA-cam that seem to be benign, but in doing them have them to extreme. Kudos to Bob and Brad. 🙏❤️🙏❤️🙏❤️
Thank you for your kind words!!
Is your posture is now correct
26 year old former marine here. All I can is say is you two are a gift from the gods. Thank you for your great content on hip mobility AND everyone should check out your shoulder mobility as well. We as men don’t get taught the importance of mobility training .
When a sock change and motrin can’t do the job, bob and brad will
I appreciate that these guys are actually legit physical therapists and not quack chiropractors.
This two dudes really know their shit
I asked my chiropractor about this years and years ago and she did not give me any of the stretches/exercises. I have had this my whole life. I look at pictures of me in high school and my butts always sticking out and I’ve had a bad posture. Thank you so much, at 53 years old I finally get to fix my bad posture
Same. My mom even took me to the Dr. All they said was to do crunches. I am in good shape and I still have this issue so I really need to focus on it. Mostly for me it's tight back and weak abs.
Chiropractors are grifters.
Did you fix your posture, though?
Wow! This video helped me a lot! I’ve always why my back was arched when I stood up straight and had my bottom sticking out. I now try to find exercises to help fix this and your video was the solution! Thank you so much, you’re the best!
how long did it take you to fix it
@@Mhersi897 it took some time. Maybe 2-3 months
@@electriicNxptune is it completely fixed or is there still some amount of tilt??
@@Hehehaw420 you suppose to have some amount of tilt and some people genetically have more of a tilt
Hey could you please send all the links to the videos of the exercises you did?
I like recommending a “back to the wall” exercise too. Cue the patient to relax the back against a wall while standing and to reduce the space between the back and the wall. The quadruped exercise is a nice one as well. 👍
Thank you!
legend
They sound slightly drunk which makes this incredibly amusing.
They are! The sloppy movements and slurred speech gives them away 😆
BIG DRUNK 😂
@@EmilyShorts11 the rambling over each other sells it for me
Omg they really do 🤣🤣🤣
😂
Theses two guys have helped me alot . Thanks guys .
Wow. It works. The pain is gone. Thank you so much am grateful
Awesome to hear
Love these guys.
I like the advanced hip flexor exercise. If you're in that position and engage the glute at the same time the hip flexor will stretch more. Great information as always.
I smoke crack Chris
I believe I have this after my pregnancy. I’ve been working on it but I have to mentally correct my pelvis and tilt it forward through the day. I will try out these exercises now.
Good luck !
I know I’m two years late but this is so helpful
here from that back relief stream video 3 yrs ago.. fire channel
Doing marching band and weightlifting in highschool I've developed pain right under the right side of my belt line bordering the line from hip to glute and holy cow, just from following along with the video I can feel and tremendous difference in pressure. Right glute was tight, pelvic tilt made the right side of my back absolutely ache. It still aches now, but I know the exercises to do and areas to target. Thank you guys for the excellent video!
Omg this is where my problems started perhaps!
I’m so glad I found you guys , I’ve been going to therapy I have a spinal cord injury among other back and neck surgeries,we’ve been stretching the hip flexors and tightening the buttocks and abs etc ,we are on our last week of the 8 week course, next will be the neck.
And everything is still pretty tight and I have a lot of back pain. I’m hoping I am a winner for that machine for the hip flexors if not I need to buy one.
I’m just really feeling blessed that I found your channel. Well I will be keeping up with y’all and I will keep on watching. 🙏💜🙏💜🙏💜🙏💜🙏
4:00
Ty
Thx
Thanks doll face.
I love you guys!
You are professional therapist!
Thank you!
Best on & off the internet! 🥳👏
Thank you fellas! Much appreciated.
So I love you videos! I have been suffering for 2 years from si joint disfunction. My chiropractor says this is because the left side of my pelvis is in anterior rotation and the right side of my pelvis is in posterior rotation, and this causing my sacrum to be tilted. Can you post a video of some excercises I can do or leave some in the comments so that I can work on this issue proactively. I know this video wasn't centered around this, I just wanted to comment on the newest video in hopes to get a quicker response. Thank you so so much! I have been suffering so long! My chiropractor has helped somewhat but I'm still in daily pain!
Same problem as you. Also leading to SI joint issues and for me sitting problems as well. Unfortunately mine's been a lot longer than two years.
I think doing these exercises would probably help but by placing more of an emphasis and focus on the left side. I just started doing similar exercises quite recently and found some relief. I have to be careful with exercises as I'm hypermobile so I always have to adapt them to suit me else I just end up in more agony!
Also this video covers one sided APT. Only one I've managed to find.
ua-cam.com/video/Pf-4SSI_obQ/v-deo.html
Did your chiropractor manage to help you out? Hope so I daren't visit one with my hypermobility issues. 😊
Great ideas. Does an elliptical machine help with pelvic tilt and hip flexors? Is there any brace that works to help us standing at a workbench all day keep tilt in correct position? Thank you ahead of time.
Yes I am grateful!
Starts at 3:52
This was extremely informative. Thank you guys! If I do this regiment daily how long do you think before the back discomfort starts to ease up?
Hi how has been your rssult
@@atul7115 The discomfort is still there but I've been getting better with time
@@rashawnc888 good thing because my problem is extreme. Because of this i have a lower belly fat despite having a 4 pack on top
@@sinabashirinejad1701 same situation,i have a 4 pack, but lower belly fat and apt
@@cro1884 i don't know what to do just slimming down more i guess
Thanks!
Our pleasure!
Grateful! Thank you for sharing your knowledge!
Thank you so much! I have this problem really bad so I will definitely keep those exercises and which muscles need to be worked on in mind!
hi did u see aany results ffrom that
results?
How the progress?
Thank you 🙏 I now have to decide to commit to doing these stretches and exercises! Excellent workout! 🙏❤️🍵🍯🍰
Can you tel me if it’s been working?
Did it work?
This is just what I needed! Thank you!
Do you get rid of from anterior pelvic?
4:15
6:35
7:40
8:30
Nice!! Really appreciate this! Do you guys have experience with cycling oriented strengthening exercises? I'm having a hard time correcting my posture (my feet get numb at 20-30 min mark), and I believe it's due to anterior pelvic tilt screwing my position on the saddle.
Thanks for the exercise tips!
What a wonderful intro!
You guys are so funny. “Yeah, Brad. Exactly, Bob.”
I love these guys so much omg! Too much dad energy lol.
3:00
3:53
4:45
5:20
6:06
7:23
8:00
LOl, I feel like I'm watching a video from the early 2000s. The mismatch between the audio/visual quality and the actual content of the video is hilarious.
4:00
6:30
7:40
8:10
With summer upon us, I'd like to request a video about the benefits of swimming.
don't question it, swimming is the best for it
@@user-pe3lw6py9c I'm not questioning it, I'm asking for more information ABOUT it.
These exercises look good so I’ll try it, thank you gentlemen. How many seconds do I need to do for each?
Progress
how often do i do this? how long would it take for by pelvis to go back? how many reps for each exercise?
life savers!
Glad to see this!! Saw your video of 4 years ago saying it’s rare lol i was just shown my X-ray two days ago of mine. Must’ve been my second pregnancy or sitting at home.
Love you guys
Thank you!!!
You’re very welcome!
Another thing you can do instead of the exercise at 6:56 which is hard on your neck... is keep your head on the pillow or on the floor/bed and just tilt your pelvis toward you by clenching your stomach muscles. You sorta want to roll your belly button toward you.
Just what I needed! Thanks!
As usual, an awesome video by you'll. Can prolonged anterior pelvic tilt result in lumbar herniated disc? Tight hip flexor, weak glutes and abs, tight lower back and psoas resulting in compression in lower lumbar region ?
Disc bulge or herniation usually happens with a flexed spine. Extension of the spine (which anterior pelvic tilt will achieve) actually helps people with herniation 'push' the bulging back towards the centre of the disc
As an addition to your question, prolonged anterior pelvic tilt can have some consequences such as increased loading of the facet joints, so could lead to back pain or increased wear over time. If you have anterior pelvic tilt I would recommend doing these exercise to help improve this
@@chrisdturner this makes sense. Thanks. I was wondering if an extended spine plus tight psoas can lead to overall compression on the discs . It's like applying force from both the sides and that can result in broad based herniations. I'm no doc, so i could be wrong 🙂
@@balajisubramanian9940 To increase tension/stretch the psoas (and therefore pull more strongly on the spine) would need posterior pelvic tilt and hip extension. If hip flexors become tight enough you'll find people will begin to stand and walk with anterior pelvic tilt (and in more severe cases with flexed hips), which reduces tension on the psoas
I am 23 year old who has 2 herniated discs l4/l5 and l5s1. I have had 2 surgeries already. While the first one helped for a year. Pain got worse again a year later. Tried exercises and all kinds of a therapy again but pain stayed heavy. So I have had another surgery which did not do anything for my sciatica. To make it even worse, I have also anterior pelvic tilt…
The hardest thing is keeping the posture especially if you're always on the pc and sitting everyday💀
Wow, thank you SO much for this! I've been having severe pain in my hip flexor area(sciatica?), and did a few of these. Instant relief.
I'm only 26, but due to covid I've been WAY less active and this has been a major source of stress in my life.
Great! Something to start tomorrow
Very effective 👏🏾
Best intro!!!!
How long does it take to fix this problem if you do all 4 exercises properly?
Have you fixed it yet
It's gonna take some time 2 months at max
I have had this problems when i was young but now it's a big problem for me, but my doctor never told me
That intro song is a banger 🔥🔥
Torn both hamstrings inside 7 weeks of each other and did my groin back in the summer. I think I've got APT looking at my posture in the mirror. Would this be the cause of these injuries? I play football (soccer) at amateur level. I'm 36 now so I really need to sort it as playing days near the end
i am gonna try these but if anyone can tell me for each exercise how many reps or time?
Most famous physiotherapist on the planet 🙏🙏🙏
Thank you!
Thank you so much xoxoxo I find this a little entertaining ahaha the way u two interact
This knee to chest exercise while lying on back, is giving pain in my front thighs, Are my muscles weak or it's just overstreching the hip flexors?
Grateful to watch 🇮🇳❤️🙏🙏🙏
Thank you so much for this video! For the abdominal exercise, do you put your hands under the upper part of the hip bones or is it right above the hips? I thought the lower back was supposed to be flat against the floor for good ab exercices...
Thanks. Does these exercises have any conflict with the exercises that are for disk herniation?
Cause I have both the disk herniation and the tightness.
Thanks in advance for the response.
This comment does not relate to your latest video; but I just received an ESI injection to the L-4-L5 disc and am wondering "what do I do now?" Didn't get any input from the physician and would like to know what video(s) I should now watch. Thanks
You can try this video: ua-cam.com/video/MYDI1LNwnAI/v-deo.html
Thanks for your quick reply. I failed to mention that my pain only extends as far as the piriformis, never below that. Can piriformis syndrome be related to the L4-L5 disc bulge? I was following your piriformis exercises but did not get much relief but honestly was not very aggressive in my routines. Should I go back to the piriformis routines and be more aggressive?
well done guys! :-) thanks I ve just subscribed!
I'm not sure if I have Anterior pelvic tilt but my lover back is so stiff and my back looks like a roller coaster
I do the same stretches daily, but sometimes feel like I’m still too tight. Should I be looking at other stretches?
If you don’t feel like the stretches are working you could try something else for sure. How long have you been doing them every day?
@@BobandBrad I follow a 20 minute daily stretch. Full body
@@mymonkeyfur hi Juan, great question! I’m curious too. How long have you been doing these stretches daily? Weeks? Months? Years?
@@TheAngiepangie424 I would say a couple months now
@@mymonkeyfur search “Neal Hallinan Anterior Pelvic Tilt” on yt. He’ll change your perspective on your body no doubt. It’s not a stretching issue
I've had bulged disc for 12 weeks now. I've tried everything. Might be going for surgery soon to remove the disc that's irritating the nerve.
Most probably are 😁really likeable tho . Good Luck to them
Hitchcock and Scully if they were physio-therapists
I am 16 year old and my anterior pelvic tilt is very big please solve my Apt 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏
Im angry. Its all because of school and sitting so much there
It's ok it can be imprived
Would you please do a video on exercises for Inguinal Hernia??
I know this might be a dumb question but how much reps or time do I do each exercise?
Many cases it's not tight hip flexor. It's a strength imbalance and weak hip flexor. Stretching a weak muscle is a never ending journey. This was my experience as an athlete. When I stretch it helped very temporarily. Once I met a PT that strengthened them did I finally feel better. I've never felt better. I'm 40 now and feel better then I did when I was 30.
so if i have apt then should i just go gym to strengthen muscles
That's exactly what AthleanX also said, but ALL other channels or articles tell you stretch your hip flexors, so who is right? I am so confused
@@shining7733 case by case. You can always do both. But I would say that 90% of ppl never do any exercises to strengthen this area. Stretches are known to nearly everyone. The exercises to Strengthen them are far less known or used.
@@jonbravo9278 thanks for the answer, I am probably not gonna stretch them. At least when doing the Thomas test, I can see no shortening, so stretching would make it worse. It's incomprehensible to me, why almost everyone, even physiotherapists, tells you to stretch although many surely don't have a shortening
Completely agree. AthleanX has a lot of questionable videos in regards to other topics, but his videos on APT are excellent, very informative and good exercises
Please tell me does this work
I'm wondering if I have anterior pelvic tilt but I also have costochondritus. Can one effect the other? And is it okay to do these exercises while having chondritis?
Apt can cause rib flair. I’m not sure about Costo but I have slipping rib syndrome and doing the apt exercises helps my rib pain.
Where can we get one of those gadgets to work your feet back and forth?
How many reps for all those exercises?
How often do you do these stretches??? Thanks
Sir It’s looking toooo bad
How much time it will take to get ok
Like if I do it regularly
Let's go notification gang!
First notification 🙃
Intro reminds me of Bob the builder childhood nostalgia
Would doing my standard exercises (pushups, jogging, dumbbell curls, jumping jacks, etc) with my pelvis in the correct position aid in limiting my pelvic tilt?
I have a neck tilt is it scoliosis or pelvic tilt
We wouldn’t be sure and less we saw you in person
What's the name of the device they're using while laying down on the table? All I could make out was Life fit? Can't find it online...thanks!
Hi bob and brad can you help me I get pins and needles in my hand 🤚 then I sleep with my Arm over my head in bad but if I keep my arm at my side I do not get them is there any exercise to STOP this keep waking me up in the night thanks lee
It’s probably a pinched nerve. I woke up once with my arm over my face, didn’t know what it was and frantically tried to get it off. My whole arm was numb and I had to lift it off.
Nice
Haha I love the intro song
The thumbnail looks like Me ( a Muslim ) praying.
Can someone tell me if this works
2x video speed is perfect
How many days to recover it
What's the instrument they are using as sleeping Cycle
I have APT, then how much time does it take to get right with exercise.
Intro is funny😂