3 of the BEST Anterior Pelvic Tilt Stretches!
Вставка
- Опубліковано 30 вер 2024
- Three of the BEST stretches for anterior pelvic tilt. Try them!
APT Workout: guerrillazen.co...
===============
PNF Lat Stretch: • Posture Correction Exe...
NEW THINGS:
★ COACHING: guerrillazen.co...
★ Intelligent Strength Program: bit.ly/2kgR9fY
★ My New UA-cam Channel: bit.ly/2hBGZ4m
SOCIAL MEDIA LINKS:
★ Facebook: / guerrillazenfitness
★ Instagram: / guerrillazen
2:33 Rectus femoris
4:10 TFL
6:52 PNF
10 min for 3 stretches wtf thanks for the short list
is TFL a part of the psoas?
@@Noras12 Blake fully describes the, "How to", execute stretches and exercises, using proper form, and explains the reasoning. You can't get better than that.
@@mrithun15 No
Thanks. I love when people make these posts. There's always so much unnecessary filler in these vids.
Shit man, this first stretch with the leg up behind on the bench has been like a god send.....INSTANT pain relief......has been THE best fix for my aches and pains in my hip and lower back......I have seen many health and physio people with it and paid good money, but this is the fix I have been looking for.......Huge thanks Blake. great work. I wish you great success.
Dude, your videos literally saving my life now from almost 2 decades of chronic pain and depression. Thank you for what you do
how were you depressed? cos I think i can relate with you...
Same here .....Same here 👈💯
I would advise people to put a pillow under the knee in this exercise.
Damaged both my lateral and lateral meniscus, and lateral collateral ligament after doing these exercises for a month on a thin gym mat. I liked these stretches (obviously because I stuck with them for a month) but the payoff hasn't been worth it in my case.
Have been sidelined for 1.5 months now, will maybe require surgery. Hope the uploader can put this in a disclaimer.
You can also buy exercise mats (online or at sports store) or very small gardening mat.
You could also use knee pads, or place your knees on a Bosu ball. If doing the stretches cause any type of irritation in your knees, that's your body telling you that you need to protect it.
I always hear a crack when performing these exercises, even with a pillow under my knee. Should i stop doing them? I havent experienced any knee pain until now
I was somehow driven to stretch those muscles on my own, even before i learned from your videos that anterior pelvic tilt is my problem. It's like your body knows instinctively where lies the problem.
We should listen to our bodies more.
Great video. Thank you
Did you see a change. Youve been here before me. Really curious
Yes, totally agree
@@adamyare9554 absolutely, stretching always helps. But what helped me the most was to strenghten my entire core. Boxing is great for this
@@adamyare9554 absolutely, stretching always helps. But what helped me the most was to strenghten my entire core. Boxing is great for this
you should be padding that knee dude! for example. you may not need it but many will imitate exactly what you do and end up hurting their knees over time
He mentioned it
holy shit i am tight in these places gimme 2 weeks and ill come back and tell results!
has it gotten any better man?
Stretch don't work in just two weeks !!!
Danial Farooq how long would it roughly take ? and is apt the cause of pertruding shoulder blades
Kumarasan yea usually, the body is one unit and if you change one area the other areas adapt to that
doktormorris alright mate so if i were to fix apt my back would go back to being normal right ? cause ive been damn insecure of my back cause the way it sticks out
Wow Blake! Amazing video with lots and lots of facts. Thanks man and can't wait to try these stretches.
PLANKS HELPED ME
@@hussainasim15i need answers too
Planks are helpful if you are doing them with proper form. Keep your abs contracted, And, contract your glutes. Watch your form. Keep your body in-line - Don't sag at the butt or have your butt higher. You will feel how the planks have helped as you do them regularly, and time goes on
I really like ur channel okay. I find this info really helpful okay. keep it up okay...okay
Okey 👌
U rock Blake. Helpful as, enthusiasm plus, great demo's
How many sets of these and for how long should you do these?
Watch the video. He tells you how many
How lats contribute to Anterior Pelvic Tilt? It's not the lower back that is tight, the lats are?
The lat's attach on the lower back (lumbar spine) and the back of the pelvis
Monstro kkkkkk
The rectus femoris stretch is intense!!! In PT they made me do it. I started doing again after you reminded me. It helps.
What is PT ?
Physical therapy
Did you see a change. Youve been bere before me. Really curious
@@adamyare9554 Yes for me it really did make a difference. I can tell when I forgetful and don't do it. In PT told me I would have to stretch (warm up first) like this rest of my life. It has to do with lifestyle and anatomy.
Just wanted to ask you after following the protocall of anterior pelvic tilt
When can you go for training your abs fully???
07:49 I did this in church the other day while praying and everyone looked at me funny.
pypie don’t worry about it
pypie good one
Did you see a change. Youve been here before me. Really curious
@@adamyare9554 I never really stuck to it. I was thinking about going back to this today since the last few months I've been sitting more than usual.
Nice stretches! but wouldn't the Quadratus Lumborum also be a big contributer because of how it originates on the iliac crest and inserts onto the lumbar vertebrae and the 12th rib?
If i had a dollar for every time i said that......
I use a foam roller to keep me upright and stable when I do the first stretch you showed. Is that okay or should I try the stretch without the foam roller for stability? Its also my favourite stretch! :-)
what about hanging on a bar? is it recommended? thanks in advance
Thank you.....
Im 70 yrs old i had a spinal fusion a year ago and have trouble walking . This is my problem a chiro told me , but i cannot do those exercsies . Im so frustrated .
has anyone told you that you look like Fitz ...?! He is a scientist in MARVELS AGENTS OF SHIELD TV SERIES ..you can check out
This was really useful. I've been wondering what the name was of this postural problem I have (that I'm embarrassed about), and how to sort it out. I need to re-jig my gym routine but it's great that I now a starting point
hamstring cramps up when i do the first and second one
I need a 1on1 my back and posture is killing me...
How long does it take to cure
you said don’t tilt your pelvis forward but when you have no control over your pelvic, it makes it really hard to do any of these exercises. Also makes it hard cuz I’m im around 350lbs and the anantomy/shape of my body is weird. Sounds like a me problem lol any suggestions?
thanks for the vid.. when I'm done and my apt is finally fixed, do i need to continue these stretches???
Are your apt fixed bro
it’s been 2 years now
@@G1313S Yeah I'm curious too
Tell us man
Great video! I really feel the burn on the first stretch but the second one doesn't feel like it's doing much at all. Is this weird?
LACHLAN PAULL FILMS lift the opposite arm up
Andre Erdna Will do! Thanks!
@@DreErdna Great advice here, thank you!
Did you see a change. Youve been bere before me. Really curious
hi man! amazing channel! just a question: would you suggest these stretches for people with hyperextended knees due to (supposed) Ehlers-Danlos syndrome? tks a lot =)
Omg the TFL stretch feels amazing. Thank you so much. Is the TFL a part of the psoas
We should do this on both legs or just 1 leg ?plz
Queen Aquata Both
how long will it take to see results?
you tell me, it's been a year since you saw the vid
true
xpunisherx I already see the results after 3 weeks of excercise
@@JoeJoe-hn2nh how long have you had it?
How many days it takes to remove this tilt??
im sure it varies but i felt results almost as soon as. i started doing these and some of the other things hes shown
"Keep your pelvis tilted under during this stretch..." If I could do that I wouldn't be watching this video 😂😂. But seriously, thank you for all of your videos on APT. This is life changing information and I'm really grateful for finding your channel.
Yeah for real. Most of these stretching tutorials gloss over how much they rely on ab strength. If your abs are too weak to resist the hip flexors during the stretch, it is completely worthless. I have yet to find a single video that mentions this and shows how to work around very weak abs.
why no love for posterior pelvic tilt? I have very tight hamstrings and calves and weak core n constantly suffer from lower back pain :(
Tight hamstrings happen with this type as well. If you sit a lot you need to do these types of stretches. The hamstrings feel tight because they are always trying to pull things back into place, but are actually quite weak.
I'd rather have posterior because you're butt doesn't stick out
thankfully i saw this im here quick
i dont look pregnant anymore haleluja
First two sentences were exactly the same. Waste of time
can you please do one on sacrum torsion please
Time-Stamp (for myself): 6:53 PNF (stretches lats) -> 5 Sets / 10 Secs On + Off
Is there any chances to increase height after recovery of APT
i do a lot of pushups can this make the pelvic tilt worse
while you're doing pushups, try to flex ur glutes and stay straight as possible
it's kinda conflicting to lean forward AND tilt your pelvis AND keep your back straight.. right?
Stretching the hip flexors makes APT worse.
Avi Thats only if the tightness isn’t in the hip flexors in the first place. People with overactive hip flexors CAN benefit from stretching them lightly and then activating their posterior chain and core.
I know there's an explanation but I am confused btw the APT and what Ester Gokhale is talking about - the sticking out butt and not tucking your pelvic underneath your body. Anyone?
Hard on the knee... Is an understatement... Ugh. Painful is what happened to me. Major padding under my knees now!
This stretch is worth it, though.
Thank you ❣️
Thanks Blake !
+GuerrillaZenFitness what is the effect on the calf muscles for APT, what would your recommend for increasing mobility
i have been following these exercises ritually every day for the past 3-4 months also doing strengthening exercises for my abs and glutes. my lower back is so tight, pretty much seized up I have also seen chiros and physios and I'm still stuck in this APT. is there surgery or something that fixes this?
Tristan Georgiadis It's possible that the root cause of your APT may or may not be due to these particular muscle areas that are explained in the video but except, be suffering from Flat feet which can be another potential and major factor towards the influence of APT upon your body. I recommend performing flat foot test which can easily be found on the Web as there are plenty of articles on this topic and like I said, can be easily done and will effectively show you whether or not this is the case. I hope this could helps you in anyway✌🏽️
youre doing it wrong
@@johnnytheghee I have flat feet what do you recommend I should do? surgery?
SP FromNY914 no I have flat feet to but mine is due to kinetic chain imbalance to my skeleton which shows your feet are not the problem it’s usually a hip pelvis issue
How to squeeze my abs?I mean is there any specific way for the 1st exercise?
Push-up shows something ; is it in the same fashion?
Damaged both my lateral and lateral meniscus, and lateral collateral ligament after doing these exercises for a month on a thin gym mat. I liked these stretches (obviously because I stuck with them for a month) but the payoff hasn't been worth it in my case.
Have been sidelined for 1.5 months now, will maybe require surgery. Hope the uploader can put this in a disclaimer.
hi.awsome video.thanks.question:is there any device to use it regularly every day plus the excercise to fix the ant.pelvic tilt?
thanx
I am experiencing joint pain in my right knee joint even with some cushioning underneath while doing Bulgarian split squats or stretches while posterior pelvic tilting. Don't know what is the problem. Is it normal to feel it that way? As I've just started to do these stretches
Thank you!!
I will give it a try for a couple of month. how many times a week should I go with? I gym for like 3 times a week. maby do the stretches in the days between?
My Shoulders Kind of Gives me pain when I do these... Any Solutions?
Can you recommend anything for forward head posture and slumped shoulders? I get a lot of pain in the neck and head, plus I get cervical vertigo as well
Hi Blake! I was watching your old video on patellar maltrackigg and I was wondering if patella could cause pain on the medial side of the knee on the inside of the knee. Deep inside?
none of these exercises need to be done on the floor like that. To achieve these stretches, there are other safer ways to be doing these IMO. Not everyone has gym mat flooring.
I will try the one engaging the lats tomorrow, since that seems to be the primary cause of my APT. Thanks.
u should stop saying okay, after every word okay, because it is really hard to concentrate about the video okay
Is it ok to do these stretches and foam roll the hamstrings before a lowerbody workout? Like squats and deadlifts?
thank u !
Do I need to do all the three stretches ? How much time should I give to all these stretches? I don't have much time but I can manage to spend sometime on these stretches but what is the minimum amount of time I need to spend daily?
Felt noticeable change in tension and posture after the first set of stretches. As a PT student (with apt) I thank you for this information :)
ma nigga
Superman position on a stability ball...wld it be beneficial to curl up into a foetal position on the stability ball?
Great videos !! Do we need to perform warmup before going through these stretches as these seem to be static stretches . If yes could you please advise the right ones to do . Thanks !
what if only one hip is tilted anteriorly? my right is tilted forward but my left is not but hiked up instead.
The psoas is a huge contributor to APT also, and should have been included.
Wow, this guy can talk! Instagram told me otherwise
I would be like Kyle Kinane, bones cracking sounding like popcorn
if i try to maintain the correct pelvic posture everyday will it also help fix apt? as the posture was the cause of apt?
I can't sit with cross fold on the ground. What could be the reason?
should I squeeze the glute to trigger reciprocal inhibition
Someone must have really long arms to be benching with the bar so high like that
Thanks. What about psoas stretch in the case of APT?
Can you have weak and tight psoas at the same time. What do you in that scenario
Great video ! Thanks this is really helping
merci
"tight" and "strong" are not interchangeable.
this guy looks like he would be hilarious in movies
Your videos on your website don't work! :(
Does the lat pulldown contribute to apt?
My problem is I can't contract my right glute. I have tired all the stretches possible to release hip flexors on that side but nothing works. If I do glute bridges to force it to work I'll feel it on the left side but not the right. If I try to do single leg version I still can't contract it and will feel it in my lower back and quad. Even single leg deadlifts it won't contract. It's like I can't press hard through the heel to get it to contract, idk why?
Try to release your tfl with a tennis ball and then do a psoas stretch ...after this do a exercise of glutes and i am pretty sure it will help you :(
Thanks, I'll try it out
Ever try touching/pressing on the glute while you're trying to contract it?
Every single time. Does nothing for me
Team Shmo That's pretty pathological. If it were me I'd do prone hip extension with one leg at a time and with my other hand keep pressing on the glute to try to get some activity. Over and over and over again until I get it. Like learning how to the play the guitar or a new language. Over and over and over....
I have had an anterior pelvic tilt and have got to know about it through youtube a couple of months back. I have a quick question, goes an APT lead you to gain more fat at your hip, thy and belly? Could an APT lead you to have a bit of a pear shaped look as you gain weight?? This is making the shape of my body to look worse and I don't have pear shaped body from my genes.
Talha Rashid it protrudes your stomach making it look like you have a gut don't know about the fat accumulation tho its mostly genetics
How long should I each exercise
These videos are so helpful to me. Thank you.
still a bit unsure if i have anterior or posterior pelvic tilt
Really good videos! Thanks dude
thank you man. very helpful.
Wow lats never occurred to me. Great stretch too
How long do you hold each exercise?
Again the same problem that I mentioned in your earlier video where u explain how to sleep properly. U speak so much that I lost the operational part of it. One looses patience to watch the full video.
HAHA if this video makes you lose patience then you certainly don't have the patience to do these stretches daily. there is absolutely nothing wrong with this video, he explains what's wrong and then explains how to fix it.
can I see improvement within a month?
great video. just the job.
how long will it take to fix APT ?
When I do the first stretch I feel a strong contraction in my lower back, but I feel nothing in my thigh.
Did you see a change. Youve been b
Here before me. Really curious
Anyone know why I'm feeling that second stretch more towards my inner thigh?
Did you see a change. Youve been bere before me. Really curious